QUESTION
Have an upcoming trip for Fossil Hunting in Florida. As a former athlete want to be as ready as possible, not only to carry my weight but others if needed.
The requirements:
-Long distance walking maybe with some gear?
– may be some rough terrain but probably flat
– shoveling and digin under extreme hot weather
– some explosivenews in case gator chase?(half joking)
-currwntly in moderate physcial condition
Plus equipment is currently limited( one step bench, 2 25 pund dumbells , 1 35 pounder, pull up bar and Dip bar, the other limitation is run space due to current situation my running space is a 30ish feet piece of backyard whixh I use for runs. Usually run for time 30 to 45 minutes).
Any recommended workout programs?
I was planning on using the template stated im your article regarding limited effective strength training time?
ANSWER
Enjoy!
– Rob
QUESTION
I want to know the different programming critical points between the SFRE training plan and the Ruck Based selection program. I am going to attend SFRE to gain a slot to SFAS, in what manner should I utilize these two programs in regard to my process?
As of now, my 5-mile run is not up to standard but my ruck is good maintaining 12-14 min/mi pace, my bench is 325#, deadlift 445#, back squat 385# and I currently weigh 192#.
ANSWER
SFRE is a less intense selection than SFAS and the plan differences reflect that – the SFRE plan is a week shorter, for example.
Most guys do the SFRE plan in the weeks prior to SFRE, then depending upon their SFAS date, start the RBSTP the 8 weeks directly before SFAS.
– Rob
QUESTION
I am new to Mountain Tactical Institute, and had a question on where to start my training plan progression.
I am currently in the hiring process with FBI, HSI and ATF, and have completed the PFTs for all three with passing scores, but am not where I ideally want to be fitness-wise. My performance on my official FBI PFT in April 2023 was as follows:
Sit-Ups: 48 (5 pts)
300m: 47.14 (4 pts)
Push-Ups: 32 (1 pt)
1.5m Run: 12.07 (2 pts)
Total: 12 pts (minimum for academy pass)
My scores for ATF and HSI were similar, passing but near the minimums. As far as my background goes, I played collegiate soccer up until I graduated in 2017 and am familiar with running and lifting programs and movements, but working in law enforcement since then, I have allowed my fitness to drop.
My goals are to attend one of the above-mentioned agency academies within the next 6-12 months after finishing my hiring process and background, and eventually work up to trying out for a SWAT team after my required probation.
I would like to know your recommendation for an MTI fitness plan(s) progression leading up to attending an academy, that would both increase my running times as well as my strength and increase my overall PFT scores. I have access to track, pool, and a full gym. I am currently almost 29, 5’11”, 194lbs, and have no significant history of injuries or limitations.
Thank you for your time and any guidance.
ANSWER
We have a specific
FBI Academy Training Plan, and our
LE Academy Training Plan will work for the HSI and ATF … but you’ll not want to start either of these until you have an academy date and complete the appropriate plan in the 7 weeks directly before reporting.
Now and then I’d recommend
Bourbon, from our Spirits Packet of plans for full time LE Patrol and Detective. These plans concurrently train strength, work capacity, short endurance, upper body hypertrophy and chassis integrity. The strength programming in Bourbon is bodyweight only – which will help you maintain your bodyweight strength fitness until you begin one of the academy plans.
Good luck!
– Rob
QUESTION
I am reaching out to see what you thought would be the best plan for me to purchase. I love being outdoors and have ran ultras, but I am looking to add in bouldering/rock climbing. With that said, I am active military, I run roads and lift heavy. I have been following TrainFTW through Matt Chan a CrossFit games athlete that is also an outdoorsmen but I want something more geared towards outdoor activities. Any help is greatly appreciated.
ANSWER
Best would be the plans/order in our
Greek Heroine Packet, beginning with
Helen. These plans are designed as “base fitness” for multi-sport, mountain athletes and concurrently train strength, work capacity, chassis integrity (functional core), climbing fitness (rock) and mountain endurance (uphill movement under load, running).
The plans generally include at least 1 day at the bouldering/climbing gym.
There will be significant transfer to your military job … what specifically you’ll miss is rucking. The plans include uphill movement under load, but no long rucks or rucks for time.
MTI has three general types of programming:
(1) Base Fitness – day to day fitness depending on the athlete’s occupation (military, LE, SWAT/SRT, mountain, wildland fire, civilian, etc.)
(2) Event or Sport-Specific Fitness – super focused programming on a specific event or sport. Examples include the ACFT, SFAS, DEVGRU Selection, Rock Climbing Pre-Season, Backcountry Hunting Pre-Season, Olympic Triathlon, etc.
(3) Focused Fitness Improvement – strength focus, work capacity focus, pull/push up focus, chassis integrity, Strength + endurance, etc.
From above, Helen is one of our base fitness plans for mountain athletes – and is the “mix” plan you asked for.
– Rob
QUESTION
I have a class date to A&S in January, my current status is I have gained some weight from stress, a lot of work, field exercises and not a lot of sleep, I haven’t rucked in a couple of years, I run a 26 minute 3 mile, my max pull-ups is 17, my most recent plank max is 3:45 and my run suffers. not particularly strong and not fast and not agile or even full of stamina but I do have the faith and will to improve all of that.
Injury history: I dislocated my right knee twice in the past 4 years, dislocated shoulder, in addition to tearing both rotator cuffs 7 years ago( I have this clicking issue and occasional discomfort). I come from a swimming background. I have attended 3 week tough Instructor schools. This is my only chance to attend Selection and I want to give it my all and if it works, great and if it doesn’t, then I want to know that I gave it my all. I understand that progress doesn’t happen overnight or with a magical pill but only through small increments.
There’s the program given by the recruiters but I have tried your running program before and it worked great except I had horrible knee pain.
I will need a plan/s to improve the physical aspect for my January A&S class and even if you have the a mental/cognitive program for me to be a better person, all for it.
The known events to be tested are 8, 10, 12 mile Ruck time, a 5 mile and 3 mile run time, 880 yard time, ammo can lifts, MUF, pull ups, push ups, core, 300m swim cammies no boots, treading water, aquatic conditioning cards( flutter kicks, gutter ups, push-ups, high planks mixed in with 25/50 m sprints, brick tows, brick circles),25-50 m underwater, 3 cone drill, unknown team events that require grip strength, unknown distance loaded marches for land navigation, cognitive testing, fartlek run, calisthenics conditioning cards.
My goal is to have a solid performance for most events and not barely pass the standard.
Currents body weight is 206, height is 6’3.
Thank you and have a good day.
ANSWER
You’ve got 33 weeks until Jan 8, 2024. Here’s what I recommend:
Weeks Plan
15-22
Barbossa (repeat weeks 3 and 5 to stretch this plan to 8 weeks)
23 Total Rest
Good luck!
– Rob
QUESTION
I’ve used MTI plans for years but I’m not sure where to pivot to now. I’m a 45 year old woman and perimenopause has recently hit me like a truck. I’ve really been struggling with my fitness, body composition, and injuries the last few months.
I’ve been reading up on fitness recommendations for perimenopausal athletes (mostly Stacey Sims PhD’s book Next Level and the research cited in it). The training recommendations that I can find are to incorporate:
– Lifting 2-3 times/week with 3-6 reps for 4-6 sets
– Sprint interval training 2-3 times/week ideally less than 40 sec on and short recovery time
– Plyometrics a few minutes 3 times/week
I’m doing the Leg Rehab plan right now as I’m working back from a torn soleus. Normally, I would be competing in orienteering and adventure racing this time of year but I’m taking the season off to try to get my general fitness feeling more solid and my body feeling more durable again. So I’ll just be trail running, mountain biking, and paddling socially or at a less intense effort this summer. I have access to a full gym, sandbag, all the things.
Which plans do you have that might work best with those training recommendations?
ANSWER
I don’t have a plan that perfectly matches your criteria. I do have a couple that are close:
357 Strength – 4 days/week this plan trains strength and complimentary short work capacity (multi modal) in the same session. 1 day/week is a short endurance effort
TLU Strength – 3 days/week strength, 1 day/week sprint-based work capacity, 1 day/week short endurance
On the strength side, both these plans are intense … and I’m assuming you know your way around a weight room. It sounds like you want a kick in the ass and either plan will do that for you.
After, I’d recommend you pivot to the
SF45 programming. This programming is designed as base fitness for military and mountain athletes ages 45-50 and is sustainable.
– Rob
QUESTION
Quick question, I just purchased the backcountry hunting base program, 1 currently strength/endurance train 6days a week, should I supplement the program for my leg training, or do in addition to my regular training sessions?
ANSWER
No. The leg blasters and step ups in the plan will already hammer your legs.
– Rob
QUESTION
I am interested in the ruck-based selection (SFAS) training packet. I recently went to SFAS and failed Land Nav. I’m trying to get faster for gate week, train for team week, and then try again in 6-12 months. What you would you recommend if I was to go again in 6 months thanks
ANSWER
6 months = 26 weeks. Here’s what I recommend:
Weeks Plan
Good luck!
– Rob
QUESTION
I am looking for a plan. You were recommended by a friend of mine.
I am former military, and currently run a tactical training company. I have always trained and find a mix of strength training with some sort of cardio to be good.
I joined a crossfit gym about 6 months ago but have quit on the classes and now I am following the Mayhem strength training program (it’s an app) with an added conditioning session which a friend of mine provides me with. That is a crossfit based METCON. The problem is that it usually takes me 2 hours in the gym in total, and I’m reliant on that friend to send me the daily conditioning. Overall I have enjoyed that but it may be good to combine strength and conditioning into something more like 90 minutes long?
I am 50 on June 14th, 225lb, 5’11. I do like the strength training since I got back in the gym, but I also need the conditioning sessions which I find are good ‘combat fitness.’ I particularly like the effort that a crossfit based conditioning session makes me do. During covid I mostly worked out at home with sandbags plus I would also get our around my property in full kit carrying a sandbag for cardio sessions / hill reps. Crossfit has provided me with the best ‘combat fitness’ conditioning sessions i have seen in a long time.
I do have issues with flexibility /mobility, such as getting a good rack position on Olympic lifting in some of the crossfit moves. I find the mayhem bodybuilding program to be good, it is more classical strength training, but doesn’t touch cardio. I often do olympic lifting as part of what is scheduled for the conditioning sessions.
I would like something that hits cardio but I also don’t want to give up on the strength training aspect.
I hope that makes sense?
ANSWER
From what you describe I’d recommend you start our stuff with
Hector. This is the first plan in our Greek Hero series for Infantry/SOF. The plan is no joke – and concurrently trains strength, work capacity, chassis integrity, tactical agility and endurance.
If it’s too intense, pivot to
Fortitude – which trains the same modalities, but isn’t quite as intense.
Also … – at 5’11, and 50 years old, you’re too heavy at 225. I’d like to see you lose 45# and come in around 180#. I’m not sure if you’re packing fat or muscle, but the impact is the same – the extra weight makes you slow, and seriously adds impact and wear on your knees, hips and low back. Losing this extra mass will make everything better.
Here are our ideal bodyweights.
Please know I’m 54 and have had a foot fusion and ankle replacement ….
If you’re fat …
Here are our nutritional guidelines.
If your packing a lot of muscle mass, I’d recommend
Humility instead of Hector. Lets get you away from the barbell for a while.
Questions?
– Rob
QUESTION
First, I’ve had a lot of success with your programs in the past. For example, the Mount Rainier program worked great! After summit day and returning to camp, I felt as though I was fresh enough to repeat the summit. I was very comfortable with my fitness throughout the endeavor!
I am looking for some advice in training for a 24hr obstacle course race (World’s Toughest Mudder). I have just over 23 weeks (Nov 4) until the 24 hr ocr event and 15 weeks (Sept 9) until a 12 hr version of the event. My current fitness level gets me around 30 miles in an 8 hr ocr event with zero obstacle failures. My dream goal would be 75 miles at the 24 hr event, but I know that is pretty ambitious. What progression of your training plans would you recommend? ( I have no gym equipment restrictions).
ANSWER
Weeks Plan
1-6 Medium Distacte Obstacle Race Training Plan (First 6 weeks)
7-15 Long Distance Obstacle Race Training Plan
16-23 Ultra Distance Obstacle Race Training Plan
You can purchase these plans individually, access through an Athlete’s Subscription or purchase the
Obstacle Race Packet.Good luck!
– Rob
QUESTION
I am 51, male, prior military and did crossfit over 10 years ago. I have some dumbells at home and do most of my workouts on my lunch break at work (sedentary job) and biking on the weekend. I have been rucking and doing body weight exercises and recently purchased a 40lb sandbag from Goruck and prefer to exercise outside vs gym. I have a low back injury but adjust load and intensity when necessary. I would say I am in mediocre shape for my age but currently not where I would like to be. Looking for a program recommendation for strength, core, general fitness. Thanks.
ANSWER
I’d recommend
SF50 Charlie. This is a limited equipment plan designed for athletes like you and me (I’m 54) – ages 50-55.
This is also a limited equipment plan and deploys sandbag strength training.
– Rob
QUESTION
I am looking for some advice. I am currently USAF secfo. I normally workout at home before my shifts. I have pull up bar, treadmill, ruck and sandbags ranging from 20 to 140lbs. I am looking at what other kit I would need to do your program. On my down days I could use the base gym but my cycle is either 5 days on 5 days off or 3 on 3 off, 2 on 2 off.
My goal is I am going to cross train into SERE in the next 16 months.
What program would you recommend and what other kit should I be looking at buying.
ANSWER
Programming would either be a subscription and the operator sessions, or the plans/order in the Greek Hero packet to start.
Gear?
– You’ll need a 20/24″ plyo box, Rack and bench, barbell and plates. Simpler the better for the rack – we have some old movable Rogue racks that are bomber and cheap. You don’t need super heavy duty or expensive rack. Rogue’s basic barbells and plates are good to. For plates;
4x 45# bumpers
2x 25# bumpers
2x 10# bumpers
2x 5# Iron Plates
2x 2.5# Iron Plates
1x pair of 25# dumbbells. You may need to add in some dumbbells later — 35s, 45s, 55s, but could go with just 25s for now and use the barbell for dumbbell exercises.
Many companies are making this stuff now … so check amazon and others for prices.
For the rack- it’s best not to have one of those that swings out from the wall. Sometimes it’s cool to drag the rack out into the road/driveway/yard and set it up there.
– Rob
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