Q&A 7.22.23

by Mintra Mattison

QUESTION

Hello.4Whether it be individualized training or an existing program? It is just the physical events: pull ups, push ups, sit ups, 5mi run, 10mi ruck. The events are in that order, there is a break between the run and ruck

ANSWER

I don’t have a perfect plan for you … but I have close. Do the Ranger PFA Training Plan with these changes: 1. Add in the 10 mile ruck after the 5 mile Run, and change the Thursday Run Intervals to 2x 3-mile Ruck Intervals using the MTI Ruck Calculator. Rest 15 min between ruck efforts. https://mtntactical.com/shop/ranger-pft-training-plan/

https://fitness.mtntactical.com/exercises/details.php?id=ruck-calculator

Good luck!

QUESTION

Hey Rob. Long story short, I’m out of shape but used to be in great shape. I prefer functional fitness and used your plans in the past. I have two questions.
1. Is the max effort strength + aerobic base training a good mix of strength/cardio? Do you have recommendations to look at other plans?
2. Do you have a list of workout substitutes in the event I don’t have the equipment or have injuries that prevent me from the movement? For example, the mentioned plan has sandbag clean and presses, etc. but I only have access to a traditional gym that only has racks, barbells, etc.

ANSWER

Big 3 Strength + 1.5 Mile Run Training Plan. The 800m threshold intervals will suck! … but will snap you back to the right mindset! Plus .. the assessed and progressed strength work won’t let you slack. Good luck! https://mtntactical.com/shop/big-3-strength-1-5-mile-run-training-plan/


QUESTION
Hello, if I missed a day due to getting called into work and working all night, can I bunch yesterdays and todays workout into one day if they are working two different areas?

ANSWER

Hi Morgan – yes … but generally it’s best just to shift all the programming to the right. Don’t skip sessions, follow them in order – and just pick up where you left off when you get back to training


QUESTION

Hi, What is the best plan for a44 year old police officer with a foot injury that cannot run long distances. Ive gone from 360 to 275 and want to lose more weight and gain strength. Full access to a gym and I own weight vest and sandbags. Don’t know where to start.

ANSWER

Start with the LE On-Ramp Training Plan (https://mtntactical.com/shop/on-ramp-training-program/). There is some running in the plan (up to 1.5 miles). If that’s not doable due to your foot, you can substitute the running with a bike or row machine. Translate the run distance to time. So assume 1 mile run = 10 minutes. Following the On Ramp program, recommend moving to the LE Spirits Training Packet (https://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/). 

QUESTION

I had some questions about two of your programs. The first program I’m thinking about is run ruck improvement plan, and the second is the PayOps selection. I’m about 17 weeks out from selection, and want to do them both in, Run/Ruck first. Does this seem like it would make sense?

I just want to make sure that I am making the right decision on the first plan, because I know I need the PsyOps selection because that is where I am headed in October.

ANSWER

You could do that, – esp. if endurance is a glaring weakness.

Repeat week 6 of the Ruck & Run Improvement Plan to stretch this plan to 8 weeks.
Then take a full week’s rest before starting the Psyops Selection Plan and complete it the 8 weeks directly before selection. So …
Weeks     Plan
1-8.          Ruck & Run Improvement – repeat week 6 to stretch the plan to 8 weeks
9              Total Rest
– Rob

QUESTION

Do you have any idea how many calories would someone going through Selection would use per hour?

ANSWER

No, but you might be able to discern something from these articles found using a simple search on google scholar: https://scholar.google.com/scholar?hl=en&as_sdt=0%2C51&q=caloric+demands+at+special+forces+selection&btnG=

– Rob

QUESTION

I’m looking at starting to train for a 100 mile race. I’ve used your plans to run a 100K a few years ago and loved it. I noted that your latest update to the 100 miler significantly expands the duration of the training, but the peak volume appears to be similar. I’m curious if there are any other major training differences from the previous version besides the more gradual ramp-up and longer taper?
Thanks!

ANSWER

I apply the same approach to a longer race, Joe … and because the 100 miler is longer – the plan is longer, and overall volume greater.
– Rob

QUESTION

I just wanted to say that I am almost at the end of the Ultimate Meathead workout and I have to say it was different and better than I thought. I am a federal tactical athlete and typically do operator type workouts but they always keep the weight off. With the Meathead workout I have put on 10 pounds, which I like. Also, I was able to do the Murph with no prep, so for me it seems to translate well into keeping my performance up. The issue is what to do next, as always. I was thinking the Big 3 + 2 miles. What say you?
Thanks for being available and your continued advice.

ANSWER

You’ve spent a lot of time with the Barbell doing Ultimate Meathead… I’d recommend stepping away from it for a cycle and completing H&K from our Gun Maker series for full time SWAT/SRT. Bodyweight strength, some rucking, unloaded running, work cap, chassis integrity.
If not – go with Big 3 + 2 mile.
– Rob

QUESTION

I purchased the Jungle warfare training plan.  Is there a good two week trainup. I wont be able to start the trainup in earnest for a couple of weeks and would like to star something to get be prepared for it.  Thanks.

ANSWER

You don’t need to buy anything else. Just repeat weeks 2 and 5 in the plan to stretch it to 8 weeks … so it will look like this ….
Actual Week.   Plan Week
1                      1
2                      2
3                      2
4                      3
5                      4
6                      5
7                      5
8                      6
Tracking?
– Rob

QUESTION

I was interested in introducing one of your training packages into my weekly workout program in preparation for hunting season and trail running. But, I recently injured my LCL, and I have not been able to get back to my regular workout routine. I was wondering if you could recommend a few of your exercises that would be beneficial for the next 2-4 weeks. I have access to an elliptical machine. Opening season for elk will start 10/1/2023. Once I am cleared by my doctor, I’ll be able to start one of your full workout packages.
Could you help me in the meantime with a light duty exercise recommendation?

ANSWER

I’d recommend our Leg Injury Training Plan – this plan trains the rest of your body around your injured leg. So the injured leg is left alone.
The plan includes some endurance work – which is what you mostly need for hunting. As prescribed, the plan deploys 1-leg rows or 1-leg bike efforts. If your knee will allow it, replace these with time on the elliptical.  If the knee is okay with the elliptical, I’d recommend adding in a long elliptical effort, even at a slow pace, on Saturdays – 60+ minutes long.
– Rob

QUESTION

Hope you are well. I’ve recently been accepted to go to EOD school for the Marine Corps, and have been told there’s opportunities after the basic schoolhouse to go through dive school and make it on a dive platoon. As of right now it’s actually Navy Dive school not anything through USMC. Basic EOD is about 9 months but a majority of it is academic. I was considering using a majority of the BUD/S packet or the Pirate plans to prepare in a reasonable way up until a possible dive class date then switch to a water based selection course you’ve got.
I’d say I’ve got a year to prepare, what would you recommend in a broad strokes fashion? My second question is have you considered making a plan specifically for Navy pre dive and SCUBA, or which plan should I use specifically for when im 3 or 4 months out from the course? Thank you in advance.

ANSWER

Your plan is solid … however now I’d recommend starting with the Swimming Improvement Training Plan, then dropping into the plans/order in the Pirates Packet until you get a solid date for Dive School.
Prior to Dive School, from what we have, I’d recommend the CDQC Training Plan. However, we’ll get on building a specific plan for Navy Dive School and hopefully will have it done before you need it.
– Rob

QUESTION

I used the military on ramp plan to come back from an injury. I’m wrapping it up and am wondering if you have a recommendation on what to follow it up with. I’m interested in having general and military fitness with about an hour a day to commit 5 days a week. I’d like to train BJJ alongside this but only spar hard once or twice a week. I dug through a bunch of programs and a lot of them start with 1RM assessments which concern me.

I think I hurt myself the first time because I had pretty good 1RM numbers but took a few weeks off due to travel… and then hopped back into it too hard after some atrophy. My low back gave out warming up for back squats. I would be more comfortable with a program that maybe has 1RM assessments at least over 4 weeks in? I’m also not very concerned with 1RM goals, more just having high general/military fitness. I’m considering recycling the military on ramp plan while working back into my 3-4 day a week BJJ schedule.
Looking forward to your recommendation.

ANSWER

1RM efforts aren’t dangerous by themselves. Usually athletes “eyes are bigger than their muscles” – which is when we run into trouble. This has happened to me, as well ….
We deploy 1RM efforts at the beginning of cycles because this way the follow on strength programming automatically “scales” to the incoming strength of the athlete. I actually think it’s a safer way of strength programming.
That being said, given your BJJ, I’d recommend the plans/order in the Tactical BJJ training packet beginning with Casey Ryback. This plan deploys barbell strength, but no 1RM efforts … and the rest of it will transfer to not only your tactical job, but BJJ as well.
– Rob

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