Q&A 8.5.21

by Mintra Mattison

QUESTION

I’m a US Army Armor officer and I love using y’all’s plans to help my NCOs plan our Platoon PT. I’m looking for something for myself nowadays.
Ovbiously we have the ACFT as our new PT test but it’s so easy now with the standards update that it’s not too important to me but I’m expected to perform well at it. My biggest goals is to just become much more functionally fit and physically confident especially when it comes to running which is my biggest weakness. Any recommendations would be greatly appreciated!

ANSWER

Options:
1) Operator Achilles – Multi-modal training plan that concurrently trains strength, work capacity, chassis integrity, tactical agility and endurance – via a 6-mile run assessment and heavy ruck.
2) Big 3 + 2 Mile Run Training Plan – just heavy lifting and progressed running specifically for a 2-mile assessment.
– Rob

QUESTION

I currently do not have a sandbag, but have access to a Beaver fit with barbells. Will they suffice until I am able to get/make one?

ANSWER

My first sandbag was an old duffle bag filled with gravel and sealed with duct tape. Be resourceful.
– Rob

QUESTION

I’ve just recently passed SFAS. I’ve got around 3 months before I head to airborne and then I start the Q course sometime after that. I’ve got a good base for running and rucking but need to train and work on strength. What programs would you recommend?

ANSWER

Big 3 + 5-Mile Run Training Plan followed by the Q Course Training Plan into Airborne / Q-Course.
– Rob

QUESTION

I am a current LEO trying to train for the FBI SA test . Oddly enough I’m pretty solid on my pushups and situps . I’m trying to get back into the running . Is there a program that will mix well with the lifting portion of the SA testing program you all have ? I am currently in the process so there’s really no deadline as of yet . But improvement is key for me. I do want to continue lifting as well as working the SA fitness program. If you have any suggestions that would be great !

ANSWER

– Rob

QUESTION

I hope you’re doing well. I’ve just completed the Bodyweight Foundation plan this week and I plan on starting the Apollo plan from the Greek Hero series next. I’m happy with the results of BW but I had a problem with the work capacity events because of limited available space at the gym, due to pandemic restrictions. I can see that Apollo uses runs/sprints as well and I’m wondering if there is an alternative circuit that I can complete inside of a 3x3m area with limited equipment only (pullup bar, box, kettlebells)?

ANSWER

QUESTION

I am a Civil Guard, it’s the equivalent to French Gendarmerie in Spain and I want to access to the UAR unit (Fast Action Unit). The unit is a strange special operation’s hibrid between a Law Enforcement SWAT and a military SO unit as the Rangers.

I need plans order for train for this unit and its selection.

The screening test have the following tests:

  • Push-ups
  • Pull-ups
  • Horizontal jump
  • Agility slalom
  • Running -> 400m; 1000m; 8000m (all)
  • 50m swimming
  • 25m underwater swim test apnea (Doesn’t score)
  • Balance test (It’s easy) (Doesn’t score)

The course is essentially military and only for selection (the technical preparation is in the unit) , but has four phases. One of pure selection, the central phase that is in land, one water phase for two weeks (helicopter jump, swimming with fins…) and parachute automatic jump course. And yes, has a few rucking events.

My weight and my height it’s 176cm for the height and 65Kg for the weight. I have experience with crossfit and calistenic tecniques, but I lost my physical form in the academy, that I should train for 0.

ANSWER

Here’s What I recommend:
4) DEA FAST Selection Training Plan directly before selection.
– Rob

QUESTION

In terms of your programme for the SAS, do you know if there has a CFT requirement, where you have to run 1.5miles under 9:30 mins and certain amount of press ups, sit ups etc, was looking at your program but there was no exercises for these in your program! Looks really good though!

ANSWER

Our understanding is the RFTS is deployed at SAS selection and the plan includes focused programing to train for the RFTS. Below is the first session in the plan.
– Rob

Obj: RFTS Assessment No. 1

Warm Up:

3 Rounds
200m Run
10x Press Ups
10x Sit Ups
Instep Complex
Lat + Pec Stretch

RFTS

(1) 20x 7.5m tactical bounds, then immediately 15m low crawl, followed immediately by 15m sprint

Record Time for Low Crawl and Sprint & Rest 5 Minutes

(2) 20m Casualty Drag @ 110kg

Record Time & Rest 15 Minutes

(3) 240m Farmers Carry @ 22kg e/hand

Record Time & Rest 5 Minutes

(4) 40x 30m Shuttle Run for time… Alternate between carrying a 20kg sandbag and unloaded for each 30m shuttle run

Record Time

Comments: See HERE for an official British Army video demonstration of the RFTS

QUESTION

So completed several programs with my son, college basketball player and they’re all amazing.
But son has turf toe, not needing surgery yet but another evaluation in 2 weeks.
Doctor gave him blessing to just work upper body. What would you suggest?

ANSWER

The Upper Body work in the Ultimate Meathead Cycle.
– Rob

QUESTION

I’m a relative beginner to working out, having only done some bodyweight exercises(pull/push ups and dips) with a focus on hypertrophy. I came across MTI and like its focus on functional fitness. I want to improve my cardio and endurance as well as my strength. I am also interested in eventually joining a Search and Rescue team and plan on training for a year to take the fitness test to join ATF. My question is then, what is my sequence of plans? I’m overweight so should I do Bodyweight Foundation or Fat Loss Training first? Then after that I was thinking of doing Fire Rescue On Ramp then maybe the Law Enforcement  OnRamp and then the LE Academy Plan. Any advice is appreciated.

ANSWER

Yes – start with Bodyweight Foundation.
Also – fix your diet. You can’t outwork a poor diet. Here are our nutritional guidelines: https://mtntactical.com/knowledge/nutritional-guidelines/
After Bodyweight Foundation I’d recommend completing Fire Rescue OnRamp, then proceeding to the plans/order in the Big Cat Series of base fitness programming for Fire/Rescue.
When you get a firm date for your ATF test, email back for guidance.
– Rob

QUESTION

Former AD Marine and longtime MA fan… Scored a decent sized set of KBs last year and have really enjoyed the different focus/effects of KB training. Really enjoyed the KB TLU cycle. Wondering how to implement more of a hypertrophy focus into KB training. Is it as simple as changing the weight/rep scheme in that same TLU program, or should I look more to just modify the exercises from your exisiting hypertrophy program?

Thanks for all you guys do to keep our folks combat ready.

ANSWER

I’d recommend the Hypertrophy Plan for Skinny Guys and using Kettlebell Equivalent Exercises.
The problem might come, for example, if the plan calls for 6 rounds of 10x Back Squats – increase load each round until 10 is hard, but doable … and your heaviest kettlebells are 24kg … and 10 reps of 24kg kettlebell front squats isn’t challenging for you.
If something like this occurs you’ll have to increase the prescribed reps … I’d recommend bumping up by 50% – to get to the “hard but doable” load. So – in the above example, replace the 10x back squats with 15x KB Front Squats @ 24kg.
– Rob

QUESTION

I loved the Ultimate Meathead program and was wondering if there is another program similar to that?

ANSWER

Ultimate Meathead trains upper body hypertrophy (mass) and lower body max effort strength.
It’s unique in our program menu …. but options could be:
1) Hypertrophy Plan for Skinny Guys – trains both upper body and lower body mass
2) Big 24 Strength – Upper/Lower/Total body max effort strength.
– Rob

QUESTION

I am currently about 13 weeks out from attending RASP then ranger school after, I see you have a RASP prep and a Ranger school prep. Which would you recommend completing? Thank you for your time.

ANSWER

Focus on RASP first, then post-RASP you can train for Ranger School.
Here’s what I recommend:
Weeks.     Plan
1-5           Fortitude (first 5 weeks)
6-13        RASP 1&2 Training Plan – 8 weeks directly before selection
– Rob

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