QUESTION
I previously did the Big 24 on my last deployment. I recently got back into JiuJuitsu and am about to start Big 36. I’m definitely in-shape but working back up. Got a few questions.
1) What’s your recommendation progression, rep/set, to work up to 1 RM max?
2) I lack mobility/flexibility. Tight hammies, lats, low back, etc. Any recommended plans or protocols?
3) overall goal is be better. I saw your Tactical Athlete standards, Im close but not fully there. I have no issues at all on any Marine PTF/CFT (max everything, except the 3mi run(19:45). Any specific plan you recommend? I have ample time each day and have full access to gyms/tracks/pools/turf/mountain trails, etc. Im a Marine PSYOP Officer, honestly mostly desk work but still need to be ready to perform. Appreciate the support!
ANSWER
1. After the warm up, for classic powerlifting exercises (squat, bench, deadlift) – a set of 5 reps, add weight. Set of 3 reps, add weight, then start doing singles until you reach 1RM. Aim to be at your 1RM by your 4th or 5th single.
2. Currently nothing beyond the stretching in the plans, but we did just build a mobility plan we are currently testing … so perhaps more to follow there.
3. Don’t do Big 36, but instead do
Hector – first plan in the Greek Hero packet. Big 36 is strength focused … Hector is designed as day-to-day fitness for SOF and is mulit-modal – strength, work capacity, endurance (run/ruck), chassis integrity, tactical agility.
– Rob
FOLLOWUP QUESTION
I am currently on a 18month academic school tour. No deployments, field ops, ranges, etc. I was thinking Big 36 to build strength, then Hector.
Should I just skip Big 36 and go straight to Hector?
ANSWER
Nope – have fun and focus on the barbell for a cycle with Big 36. – R
QUESTION
I’m currently serving in the Us Army. I am about to head to Military Police Officer training and wanted to start a program that would get me physically ready for this. I currently workout typically 6 days a week, often twice a day due to our group PT sessions and my personal workouts. I definitely want to increase my strength along with cardio endurance. Is there a plan that would best suit my goals? I have a little over a month, but I will be able to continue doing a program during school as well, so I’m not concerned about the length at this point.
ANSWER
For a balanced plan that included strength and endurance, but also short, intense work capacity and Chassis Integrity (functional core), do
Whiskey, which is the first plan in our packet of day to day training for full time LE Patrol officers.
Best would be Big 3 + 1.5 mile now, followed by Whiskey.
Good luck in school!
– Rob
QUESTION
I don’t know you personally but given the approach you have I think it’s sincere. Well the reason of my cancellation is that I’m searching for the right plan to follow for the future. I’m an MTB athlete who switches from a more pedalling discipline (marathon XC) to a more gravity oriented one (enduro). So the physical demand is different and I’m searching for some more ‘sport specific’ to do in the gym. Not only strength to build legs but something that prepare my body for the long downhills of this discipline: coordination, balance, strength endurance in upper and lower, grip strength, mobility, isometric position holds. You have a lot of plans in MTI, and something for MTB too but nothing that seems to suits to this requests. Or, better….nothing that seems to me to suits. I followed ‘in season strength for endurance athletes’ and ‘efficient strength’ and these are great but maybe they’re not the right one for the sport I’m doing now. So I’m actually trying other type of plans for other on line coaches to see differences in order to chose the right one for the oncoming months. So, at this point…..do you have some advice about your plans to find something that suits to my needs?
Thanks a lot for your time.
Have a good day
ANSWER
These sessions are max effort strength (total body) and chassis integrity focused, and designed to be completed just 1-2 days/week. If you’re doing a lot of MTB over the course of the week, my approach is to use heavy gym work to maintain max effort strength, but not add on so much volume it negatively impacts your MTB training.
The best training for the strength requirements for downhill MTB, is doing a lot of downhill MTB riding. Our In-Season Strength Plan would designed to complement this work by balancing and maintaining total body and core strength.
We do have a
Pre-Season MTB Training Plan which is very sport specific, but isn’t appropriate this time of year as it will negatively impact your actual riding due to fatigue or soreness. In
-season, it’s important that gym-based training doesn’t negatively affect on-mountain performance because of fatigue or soreness.
– Rob
QUESTION
Good morning. I have a quick question about your training. I have had eight (8) knee surgeries over the past twenty years. I am simply waiting for my knee replacements at this point in my life. I am still too young (43) for replacements according to my orthopedist. My orthopedist informed me that I am not allowed to run or do box jumps. I can do echo bike training and I could ruck to some degree (limited weight). Do you have a program that would work around my limitations? Do you have scaled versions or do you have recommended alternate movements for your workouts? Thank you.
ANSWER
You’ll need to use common sense, but in general, yes, we have programming that you can make work. Specifically our
SF55 programming – it avoided loaded squatting and has options for endurance, including spinning.
– Rob
QUESTION
Currently on a rotation of the Big Cat series (urban firefighter by profession) 19 weeks out from a marathon a friend talked me into. Looking at the meathead marathon plan or mayyyyyybe the max effort marathon plan, but definitely don’t have the running volume to just jump into either one. Thanks for the suggestions
ANSWER
Start with the Big 3 Strength + 3 Mile Run Training Plan now.
After Big 3 + 3 Mile, complete weeks 11-15 of the Running Improvement Plan prior to starting either the Meathead Marathon or Max Effort Marathon plan directly prior to your event.
– Rob
QUESTION
My mother is 60 years old with two recent knee replacements and has not done formal exercise in a long time.
Would you have any plans I could recommend to her? I looked at the SF60 plans but they’re way too much for her.
ANSWER
No. I’m sorry.
Best would be walking everyday to start and increasing the duration … i.e. 20 min/day week 1, 30 min/day week 2 ….etc. up to 75 min/day. Then some light dumbbell and/or band work and transition to a bike where she could really start pushing if she wanted via road/MTB.
– Rob
QUESTION
I am doing a 50 mile ultra November 11. Will start the 50 mile plan Sept 4.
I am currently recovering from an oblique strain from grappling (3 weeks ago today) so almost better but still feel pain when I brace for a pull up so haven’t done any strength/gym stuff for a few weeks. Day to day it’s fine.
I have 8 weeks before I start 50 mile plan. Ultra pre season is 9 weeks. I might be another 1 or 2 weeks before I can do gym stuff with my oblique.
I am currently running 35/40 miles a week, all easy pace just to build aerobic base while healing. Shall I jump forward a few weeks in ultra pre season plan when I am better so I finish the plan in time to start 50 mile plan? Or start from week 1 of the pre season plan regardless and don’t complete the last few weeks before starting the 50 mile plan?
Or something else?
ANSWER
Match where you are in your running volume in 1-2 weeks with the weekly volume below in the Ultra Pre-season Plan to know where to begin. My guess would be week 2 or 3, if your are doing any long runs now. – Rob
QUESTION
I am interested in achieving all the standards for the Apex fitness program. I feel this would place me at a high level of fitness in strength and endurance. My primary goal for training is longevity. Being fit enough now so I can continue to train and live an active life into old age. I do not meet any at this time, though I am not deconditioned. I have completed many of your programs.
Age: 36 Ht: 5’10 Wt: 157
Here are my standards:
Back squat: Not tested for years. Did front squat last year maxed at 230. I don’t squat regularly either, mostly limited equipment training.
Push-ups: 45
Pull-ups: 18
1 Mile Run: 7:30
6-Mile 45# Ruck: 1 hour 20 minutes
My question is how would you advise me to reach the standards say over 6 months or a year? I would be willing to dedicate a year for this but if that is too long I would shorten the time frame. I honestly don’t know how long this might take.
Would you recommend beginning with Apex program and then focusing on each attribute until achieved then moving on the others or try to train them consistently with balanced training plans? Also which plans would you recommend? I know doing the Apex plan over and over again wouldn’t be the best option.
ANSWER
Yes – start with the Apex Plan and see how it goes.
This plan isn’t designed to be completed again and again, but completing it and seeing where you are on the final assessment will help you identify areas to work on.
At 5’10, 157# you’re about perfect in terms of height/weight for a high level mountain athlete, but 15# light for a tactical athlete (info
HERE). So after the Apex plan we might have you do a hypertrophy plan.
– Rob
QUESTION
I’m reaching out to you guys for guidance on which training program to choose in order to train for Wildland Fire in the Helitack and Rappeller branch. The fitness specks that I need to reach or exceed are:
1.5 Mile Run 11:00 Minutes or less
25 Push-ups 1 minute
45 Sit-ups 1 minute
7 Pull-ups
85lb pack 3 Miles, level terrain, 90 minutes *could be 110lb
I’m 4’11” 33 y/o female 110lbs
This training will apply towards next season and I’m also interested in advice on how to train / maintain strength during the fire season as well.
In the winter, I work as a ski patroller and rock and ice climb on the shoulder seasons.
ANSWER
Now I’d recommend the USS PFA Training Plan and replace the chin ups in the plan with pull ups. As well, change Saturday’s run with a 3- mile ruck following the below loading progression. No pace goal … just try to make the mileage on a flat course unbroken (no rest):
Week. Load
1 65#
2 65#
3 75#
4 75#
5 85#
6 85#
After this plan we’ll need to see where you’re at. The rucking will be hardest for you so most likely I’ll have you complete of our focused strength + rucking plans depending on your training schedule and equipment availability.
– Rob
QUESTION
I purchased your DEA PTT plan and I’ve recently started going through shin pain, which I believe to be shin splints due to the symptoms that match.
Should I continue with the plan or rehab before starting back or just modify it with a different cardio event?
Thank you.
ANSWER
Continue with the non-running part of the plan, and sub in hard bike/spinning intervals for the running portions.
– Rob
QUESTION
It’ll help me pick which training plan to do. Thank you in advance.
ANSWER
If you click the “Sample Training” tab at the
plan page …. Tuesday and Friday are work capacity-emphasis sessions. You can see an example of the programming there.
– Rob
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