QUESTION
What plan would you recommend for improving both my apft( pushups need most improvement) and ruck during a seven week period.
ANSWER
Skip the Wednesday sessions in the plan to focus just on the APFT and the Ruck.
– Rob
QUESTION
I’m planning an Ama Dablam expedition this November and want to know what MTI training program would best prepare me for it. It’s a 22,000 ft Himalayan peak. The expedition is about a month and the climbing will be semi-technical near the summit (jumaring/rappelling on fixed ropes). Thanks.
ANSWER
Over-prepare and do the
Everest Training Plan. It’s a 23-week plan and you’ve got 23 weeks until Mid-Nov.
– Rob
QUESTION
If body weight foundations is too difficult, and I believe it is your easiest product, what would you suggest? Should I do P90X or something for a month and then try again? Just use my miserable numbers to calculate the work loads and go with it? For instance, after the 30 warm up squats, my legs get totally locked up and running the 1.5 after is almost impossible. Not sure if I’m not stretching enough or something but I assume I shouldn’t be that smoked after just the warm up. Thank you for any assistance you can provide.
ANSWER
Stick with the plan and see how much you improve on the re-assessment in 3 weeks. You can walk/run the running portions as needed. Just keep grinding and don’t overthink it.
– Rob
QUESTION
I am focusing mostly on endurance (3 days a week, with interval work) and want to add the most appropriate and efficient strength program on top that won’t negatively impact my endurance days (running, trail and treadmill, mountain hiking under load whenever the snow starts to melt).
I’m kinda trying to build up strength and endurance before I have my first of two hip replacement surgeries in mid August. So I will have a month of down time after that surgery before I start the backcountry touring pre season.
Let me know what you think?
ANSWER
– Rob
QUESTION
I am a newly commissioned FA 2LT and will be reporting to another duty station in early July. I am looking for recommendations for how to change my fitness routine. My main change will be that I will have PT in the mornings for an hour. A few weeks into BOLC I plan to try or for the Pre-Ranger Course at Ft Sill which will extend PT to 90 minutes and increase the intensity and focus the training specifically for Ranger School. I am not really concerned with my fitness in regards to succeeding at FA BOLC, more so getting an early start to preparing for Ranger School. Which program would you recommend on your sight to pair with regular BOLC PT and Pre-Ranger PT? My understanding is both FA BOLC PT and Pre-Ranger are mixes of CrossFit style workouts, endurance runs, rucks, sprints, calisthenics, and occasional ACFT/Deadlift work. I am looking for a 4 to 5 days split for my personal training. Does MTN have a program that will fit my requirements? If not would the MTN help me build a split? Thank you and excited to keep on training.
ANSWER
From what you describe, between PT and Pre-Ranger, your endurance/cals will be covered. What will decline is raw strength – so I’d recommend strength, 3 days/week as a two-a-day.
From our stuff, I’d recommend the strength sessions from the
MTI Relative Strength Training Plan. This programming is focused, scaled and progressed, and super efficient in the weight room.
– Rob
QUESTION
I’ve got the full package (Athlete’s Subscription). How would I plan a year with a short to medium distance OCR in mind? Race season will be summer of 2020. Can you walk me through a suitable base for the remaining 9 mths?
ANSWER
– Rob
QUESTION
I’m currently on the “Swimming Improvement Plan”. I currently have a herniated disc causing sciatica and some weakness in my left ankle and calf. This leads to fast exhaustion as well as ankle and shin pain on finning days. I was wondering if there was a decent supplement routine you might recommend for finning days while my disc heals. My goal is to prepare for the CCT pipeline, and improve PAST swim time. I also could improve my underwaters; maybe there’s a hypoxic routine you’d recommend?
ANSWER
I’d recommend decreasing the distance of the prescribed finning as needed … i.e. when it gets painful, stop.
Hypoxic … a simple way to do it is to swim 25m underwater repeats, but steadily decrease the rest between intervals each training session… …
SESSION 1
8 Rounds
Swim 25m underwater
Rest 2 minutes between efforts
SESSION 2
8 Rounds
Swim 25m underwater
Rest 1:45 between efforts
SESSION 3
8 Rounds
Swim 25m underwater
Rest 1:30 between efforts …. etc.
– Rob
QUESTION
I joined a new station for this year’s wildland season and my Chief gave me a ‘challenge!’
We got two brothers, the younger one is 162 kgs, the older one over 200 kgs (maxed out my scale).
My goal is to get them healthy and pass the ‘pack test.’
I plan on keeping detailed records…
Would you be interested in their transformation story?
Any suggestions are greatly appreciated!
ANSWER
Not interested in transformation stories – it’s outside of our wheel house.
Email questions.
– Rob
QUESTION
Really quick one, why does Bench/PU equate to better Ruck performance? Is it the strengthening of the Posterior chain?
ANSWER
In general, stronger athletes and/or bigger athletes (who are usually stronger) ruck better. Reason is simple …. 2 athletes are rucking 6 miles with 60#. One is a 120-pound woman, the second is a 240-pound man.
The 120-pound woman is rucking with 50% of her body weight. The 240# man is rucking with 25% of his body weight. He should move much faster.
– Rob
QUESTION
Is there options to perform the gym based exercises in humility in a garage, in regards to the 30ft dumbell crawl in the grind portion can I get some Curtis Ps in there?.. I know it’s not the same, but an awesome exercise
ANSWER
Curtis P is a total body strength exercise … db crawl is a chassis integrity exercise. You can add curtis p’s … but don’t use them to replace the prescribed exercises … and go heavy on them.
– Rob
QUESTION
I am going into the final week of the SWAT prep programming and love the progress I had made. Unfortunately my agency cancelled the assessment. Maybe 6 months before the next one. The way they work is they will make an announcement for the assessment about 4 weeks prior. Usually there are rumors floating around a week or so before the announcement.
I am looking for advice on what to do now. I would like to do another cycle of the SWAT prep unless you advise against that and then move to something that will maintain what I have gained, but maybe some more variety.
ANSWER
Sorry about the cancellation…. here’s what I’ recommend.
After completion, take a week off – total rest, then complete the plans and order in the
Gun Maker series of plans for full-time SWAT/SRT. These are designed as day to day fitness for full time SWAT/SRT.
Then, after 7 weeks before selection, drop out of the Gun Maker plans, and re-complete the SWAT Selection Training Plan.
Good luck!
– Rob
QUESTION
I was shopping around for some Father’s Day gifts for my husband and came across your site. My husband is just starting background investigations for the California Highway Patrol and is hoping to get into academy starting in the fall or early next year. I thought getting him a training program to help him prepare physically would be a good gift.
He would be working out from home but we have a garage gym with barbell and weights, dumbbells weight vest etc. He used to be a CrossFit coach and isn’t new to fitness but the training for Law Enforcement is different than what he usually does for workouts and he feels he needs to build his stamina.
Do you think any of your programs would be a good fit?
ANSWER
– Rob
QUESTION
About to start Tequila, just wondering about the strength days. When there are three dumbbell exercises in a row should I be doing the same weight for all three or different weights if I’m stronger with certain exercises?
ANSWER
Treat the exercises individually and increase load until the reps are hard but doable for each exercise.
– Rob
QUESTION
I’m a new EMT working through the F/R On-Ramp plan. I understand the importance of running to prepare your body for the rigors of the job. Are there other forms of cardio you would recommend as a way to get variety for cardio, such as swimming, biking, air assault bikes, etc.?
And if so, what distances would be equivalent to a 1-mile run? And how would you recommend appropriately pacing the other forms of cardio?
ANSWER
Aerobic fitness is mode-specific. What this means is that you should train in the same mode as your mission-set.
As a F/R athlete, this means running or rucking.
Will swimming/biking/rowing, etc. transfer over to running/rucking fitness? Somewhat, but what happens fairly soon is if you’re biking, for example, the transfer to mission-direct running/rucking ends and all you get better at is biking. So, unless you bike on the job, it’s dead-end mode if you’re training for work.
At MTI we’re not concerned about variety. The programming focus isn’t to keep the athletes entertained and interested. The focus is to design efficient, mission-direct programming for the mountain or tactical athlete we’re working with.
Sometimes injury or something else prevents athletes from running/rucking and they’ll ask for substitutes. In general, a 500m row, 250m swim, and 800m bike are equivalent to a 400m run.
– Rob
QUESTION
Thanks for your diet breakdown but thanks as well for your honest, detailed delivery. I’m just a couple of years behind you and live a similar life. Try and train with you guys when I come out to visit my folks in Wilson. I can’t get as deep into my squats or lift as much as I could once and my goals are different as well; more longevity/maintenance based, less goal accomplishment.
Happy to see and read about others and how they are meeting these challenges with age and body changes.
ANSWER
Glad you liked the piece. Thanks for the note.
– Rob
QUESTION
Questions.
Supplements / vitamins?
My experiments /initial thoughts would be no, but I still find my way to buying fish oil from Costco and I take 2 tabs after breakfast along with some vitimins D. I take a vitimins B complex every other day, or so. I had found some krill oil in the commissary for cheap, but I didn’t feel anything and won’t buy the stuff again.
Water intake?
I chug 16-24 oz when I wake to replace fluids that I lose overnight. I’m usually good about drinking enough water during the day.
Sleep quality / Fasting period before bed?
I had a keep apnea problem, properly diagnosed by my wife since 1997… I snore. Two sleep studies later and it had gotten worse with age and I was getting worse. One CPAP later and I have been getting solid awesome sleep since December 2018… And the machine measures my sleep quality in an application on my phone. Point of this is that now I’m trying to dial in my sleep “Performance”. I asked my eye doc about blue light from the computer, I now have $150 basic yellow tinted screen glasses for work on the 2x screens on my desk. Also I’m using the blue light filters on my devices.
I’ve noticed that my body is recovering better. I feel better. So now I’m hitting all the variables around sleep. Temperature, duration and body position. I know that I’m supposed to fast for a couple hours before bed. Just curious about your pattern.
Keep up the good work. Your USMA neighbor from 1988-89….
ANSWER
Supplements/Vitamins? – None. All the research shows little to no effect. Eat clean and you’re covered.
Water? Don’t track it … and likely don’t drink enough.
Sleep Quality / Fasting before bed? I get 5-6 hours/sleep night – and pretty much have been that way forever. Haven’t heard of the 2-hour fasting rule … and might try it.
Computer Glasses …. I kept increasing my reading glass power to read the computer screen before I discovered these things. They are awesome.
I’ve written this before – I do have a prescription for testosterone .. which is pretty awesome. And something I recommend to every man over 40. Makes a huge difference.
Oh the B4 Buffs!!
– Rob
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