Q&A 7.8.21

QUESTION

  1. How many step-ups would sub for 200m run?
  2. I’m hoping to have access to a full gym this summer. So far I have done a lot of your limited equipment programs (body weight foundation, sandbag packet, Gym closure, and now into Apache).My plan is to do one strength program and then move back to limited equipment. My question is which one strength program would you recommend?

ANSWER

1. 25x
– Rob

QUESTION

I have researched the gun maker series and it looks attractive to me except for one caveat that I wanted your thoughts on. The progression barbell work to gain heavy load strength appears to be absent in some of them. I want to continue to increase my strength through progression (forced or gained) in some of the “main” lifts, but switching on and off the barbell and barbell lifts (front squat to back squat), it doesn’t seem possible to make these continued progressions. I know MTI has significant knowledge in fitness programming, so what’s the thought process behind this? I have experience with MTI’s other programs, 5/3/1, and Tactical Barbell.

ANSWER

Burden of Constant Fitness – tactical athletes, like strength coaches, can never really afford to be out of shape, which means they must constantly train, and I’m cognizant of this.
Assessment-based, progression driven strength programming is laser focused and effective, but from a burden of constant fitness perspective, it comes with cost … every training session comes with a certain level of mental stress/burden to make the progression loads. As well, the exercises don’t waiver.
Sig Sauer and Glock deploy strength programming that doesn’t follow the classic model, and as a result, relieve the athlete of this mental stress for a cycle, and include more variety in exercise selection. Strength is still trained but in a different way.
– Rob

QUESTION

I have an upcoming Hip surgery (arthroscopic FAI repair) this is my second hip surgery (opposing hip joint same surgery 4.5 years ago/ good outcome). I was wondering what would recommended for a training plan, I didn’t see any relating to hip injuries. I was told by ortho 6 months I could return to “sport specific training”, then 12 months I should be returning to pre surgery performance. For my last hip surgery I pretty much just went with the military protocol of only doing physical therapy with light functional fitness training until I was returned to full duty which was at 12 months…. my performance after a year “off” was terrible (passing pt test but no where near personal standards of performance). I am trying to maintain upper body fitness and as much as possible and healthful activity for the right side of my combat chassis. My sport of choice is climbing (bouldering and sport). Any advice is appreciated. I was told crutches for a few months but I still want to work what I can while recovering. Thanks for the advice.

ANSWER

You should be able to complete our Leg Injury Training Plan while you’re on crutches and can’t use your injured side.
Once you can use it, I’d recommend working through the Single Limb Strength Plan, then following it up with the Post-Rehab Leg Training Plan.
– Rob

QUESTION

I am considering purchasing this program.  It says only do the program 2x back to back.  I’ve always been OK with Pushups, but have struggled with pull-ups/chin ups.  At my mid-60s I’ve set the goal of conquering this challenge.

After two run throughs on this program what do you suggest for progressing on?

I am currently working through the Run Improvement Program getting back to preparing for marathons/ultras after a long bought with bi lateral plantar fasciitis.  If I read the description correctly I need to drop the upper body portion of the RIP if I jump into this program, correct.

ANSWER

Everything works, nothing works forever, – so you’ll need to change the programming. Look at our Pull Up Improvement Training Packet for 4 more programming methodologies.
– Rob

QUESTION

I’m getting ready to start the air assault train up plan. I was wondering if you have any ideas on what I can do to substitute any barbell lifts overhead or back squats as I have 2 herniated disks at C5-C6. I have no problem just sucking it up and just pushing through it (which is what I’ll do for the rucks), but looking at longevity and to keep surgery as far away as possible. I have a sandbag and was thinking of doing front squats with that instead but not sure where to start. Thank you for your help, I really do appreciate it.

ANSWER

I’d recommend just being really cautious on the loading … i.e. keep it light and don’t let your ego get in the way.
– Rob

QUESTION

I’m looking through training plans for SFAS.
My target class date is the beginning of January.
Starting in June I will have 7 months of train up time until then, how should I structure my program with the 52 week train up schedule?

ANSWER

7 months = 30 weeks. Here’s what I recommend
Weeks.   Plan
1-7         Military OnRamp
8-14       Valor
15-21     Fortitude
22          Total Rest
23-30.    Ruck Based Selection Training Plan – 8 weeks directly before selection
– Rob

QUESTION

I will be deploying to Afghanistan.  I don’t have any idea what kind of equipment there will be where I am going.  I am wondering if you could suggest a workout that would only require enough equipment that I could carry on a plane?  Too much to ask?

What are your thoughts?

ANSWER

Take an empty sandbag and start with Apache or Humility.
– Rob

QUESTION

I was looking for a suggestion as to which program you would recommend for me.
I am training for an overhead lineman progression school that will incorporate  full body strength and endurance, especially in the legs. I have a good base level of both strength and endurance, but I was hoping to jump on a program so that I could use it to make sure I show up prepared for this program come August.
I understand your programs are tailored to mountain and tactical athletes, but I have used your programs in the past, and found them to be incredibly helpful. I was hoping I could follow your program(s) as neither a mountain nor tactical athlete, but as an “industrial athlete”.

ANSWER

Yes – look at our Country Singer Packet I. Start with Johnny.
These plans deploy the MTI programming approach for civilian athletes.
– Rob

QUESTION

Was wondering if you could help me? I’m currently applying for to join the parachute regiment in the UK and was wondering which military program you have would suit that best?

App looks awesome and can’t wait to get stuck in.

ANSWER

I’d recommend beginning with the Military OnRamp Training Plan, and following it up with the Airborne School Training Plan.
– Rob

QUESTION

I love your work and systems. I have also purchased a few of your plans over the past several years. The selection and assessment plan, the fat loss plan, and 1 or 2 others to help me get ready for some US Army Special Operations Training programs I participated in from 2013-2017.

I would like to start the fat loss program and was wondering if you recommend another plan (perhaps a basic plan) to get me ready for the fat loss program. I am in terrible shape as a result of working my ass of, eating like shit, drinking too much (although I cut out alcohol 72 days ago), and not working out much at all during the past year. I am committed to getting back into world class shape and need some help.

What are your thoughts? I know you are busy and value your time. If not you, do you have a coach or another person that I should talk with? I do not mind paying for coaching or your time.

ANSWER

Start with Bodyweight Foundation.

– Rob


QUESTION

For your backpacking pre-season, can you tell me more about why all of the training for elevation gain is through step ups and the like and none through hiking / rucking elevation?  Is that your preferred way of training or is that to make the program accessible to people who don’t live near elevation?   Usually when I backpack, I backpack with elevation losses and gains.  Because I have that terrain available to me, should I modify the training plan to include less milage for rucking but more elevation?
I have three trips planned for this summer:
end of May:  two days, ~25lb pack, ~12 miles each day, total elevation gain 4,842ft
early July:  5 days, 50-60 miles, ~25-30lb pack, almost no elevation gain, hiking through muck / water / sand
mid September:  1 day, 20 miles, ~13lb pack
I was thinking to start the Backpacking Pre-Season program now.  Then taking a break and do something different.  And then maybe do the Peak Bagger V4 the 7 weeks prior to my September trip.
Do you have thoughts / recommendations for me?

ANSWER

Two reasons for using step ups: (1) Flatlanders can do it without any excuses; (2) It standardizes the programming and the progression.
You can use elevation gain – but you need to calculate it out … so, if the plan calls for 500x step ups, assume a 16″ box, 500 x 16 = 8000 inches = 667 vertical feet. Ideally this is steep … not a gentle slope.
Use the prescribed load, and I’d recommend carrying water uphill. At the top, you can dump the water and save your knees some on the downhill.
Your programming plan is solid.
– Rob

QUESTION

Is it advisable to train for SFAS and still continue to train BJJ.
What can I do in order to train both and minimize chance of injury/ overtrain?

ANSWER

Depends on how fit you are. If you aren’t making the pressions in MTI programming, pull back on BJJ.
– Rob

QUESTION

I will be attending Marsoc Selection in August 2022, however, in this upcoming year I will be deploying on ship for 7 months. I was wondering if you could suggest a year long training program built around my deployment on ship, which starts early August 2021 and ends early spring 2022.
On ship I have access to Kettlebells 2per from 25, 35, 44, 53, and 62lbs, pull up bar, and the flightdeck and a 40yd ramp for cardio.

ANSWER

Ship …
2) Humility (treadmill for running)
3) Work through the plans in the 3-Stooges Kettlebell Training Packet until you’re back ashore
4) Upon Return I’d recommend Barbossa, and Blackbeard from the Pirate Packet, then re-completing the MARSOC A&S Training Plan directly before selection.
You’re gonna need a 60# sandbag on ship. Be resourceful….
– Rob

QUESTION

I work part-time in a Law Enforcement role and have been following your Spirits programs for several months now, with great success. My goals practically match that which the Spirits programs target.

As a Muslim, right now during the month of Ramadan, I fast from dawn to sunset from food and drink. During this time, my training has lapsed on some days due to the fatigue and lack of energy needed to power through the Spirit training days. I thought about taking the month off from training until the fast had finished but have opted against this.

That being said, is there a program you recommend to follow during the four weeks of Ramadan that is perhaps less intensive than the Spirits training, but will also allow me to somewhat maintain my physical fitness so I can jump straight back into the Spirits program once Ramadan ends?

ANSWER

Easiest would be to modify the Spirits Plans. Options include complete the full training session, but train every other day. Next would be to complete the training session, but cut the number of rounds for each training circuit by 1/3 – so instead of 6 rounds, do 4.
Finally, I’d recommend training first thing in the morning, if possible.
– Rob

QUESTION

I have 20 weeks until I go to RASP, can you help advise on how to best prepare? I was going to use the RASP 1&2 train up plan

ANSWER

Weeks    Plan
1-7         Fortitude
8-12       Valor
13-20     RASP I&II
– Rob

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