Q&A 9.17.23

QUESTION

I like your quad deuce range assessment, anything similar in the archive for archery? Thanks!

ANSWER

Hi Phil – Yes, we have several mini-studies and assessments on for archery. See below for a few links.

https://mtntactical.com/knowledge/archery-stress-marksmanship-part/
https://mtntactical.com/knowledge/mini-study-stress-decreases-archery-accuracy-23/
https://mtntactical.com/knowledge/video-archery-stress-marksmanship-apache-drill/

QUESTION

Hey guys – been using your programming on and off for a few years now. Just bought the subscription and there’s a lot of choice, so wondering if you can help me select the right one to work with. I’m a ‘busy dad’ and want the best blend of hypertrophy and fat cutting/maintenance. In the past I’ve done a lot of the very simple Stronglifts program as well, and have put on a little too much body fat (I’m at 20%). Equipment: At home I have a cage with pullup bar, olympic barbell, kettlebell, dumbells, plus step up benches (pallets), a weighted ruck and some room to run. I have access to 20min gym sessions 3 times a week or more if needed

ANSWER

I would start with the Country Singer plans…. Here is a overview page of all of the plans for reference:
https://mtntactical.com/shop/country-singer-packet-part-1-the-men/

QUESTION

I’m over 50, TL for our SWAT snipers, l Lift and do BJJ a few times a week. What program should I start with?

ANSWER

Precluding any serious injuries preventing training, I’d recommend any of the plans within the Tactical BJJ Packet. It’s designed to train requirements of law enforcement + BJJ specific traits

QUESTION

Hi, I am about 34-38 weeks from going through IBOLC followed by Ranger and Airborne school. I’m currently 5’ 10” and 200 lbs. I am definitely more than able to pass the ACFT, but I want to max and be well above the Ranger standards as well. I am more concerned about running faster and increasing my bodyweight exercise maxes (push-ups, pull-ups). My relative strength on deadlift and squat is over 2. My relative strength on bench and my push-ups/pull-ups need some work. I want to maintain my current weight so that I have some mass to lose during IBOLC and Ranger school. My question for the Mountain Tactical team is what plans do recommend completing in the 34-38 weeks leading up to IBOLC so that I can achieve my goals without losing weight.

ANSWER

This is the recommended sequence of plans leading up to Ranger School from our Ranger School Training Packet.

(2) Humility – Limited Equipment Training Plan with slight endurance emphasis. Bodyweight strength endurance and dumbbell strength progression. Loaded (25# or IBA) running and unloaded running. Chassis Integrity work. Humility has a “hardening” effect on athletes who complete it. 5 day/week training plan.

(3) Fortitude – Heavy gym-based strength, unloaded running and ruck running. Unloaded running and rucking intervals, gym-based Strength, Work Capacity, and Chassis Integrity. 5 day/week training plan.

(4) Valor– Work capacity and speed over ground focused training plan which continues gym-based strength work and Chassis Integrity Development. 5 day/week training plan.

(5) Gratitude – Strong endurance and stamina emphasis. Heavy, barbell-focused strength work. Endurance deploys gym-based endurance, unloaded running, and ruck running. Bumps up to 6 days/week.

(6) Ranger School Training Plan – Specific training for Ranger School PFT, Running, Rucking, and Work Capacity. It’s very important you complete the final, Ranger School Training Plan the 8 weeks directly before you report for reporting. This plan includes a taper, so there’s no need to take rest week after it’s completion.

QUESTION

I was wondering if you could help point me in the right direction in choosing one of your plans. I’m a decently healthy 33 year old male, and am looking to increase my overall functional fitness. I do enjoy strength training, and aim to make it to the gym 4 days a week to lift, and intermittently focus a little on cardio, maybe 1-2 days a week, ideally biking. I’m interested in all around fitness with no specific goal in mind other than being in better shape. I know I need to work a bit more on cardio and mobility, so wanted to see if you had any input. After looking at the plans you offer, I’m interested in these below:

Max Effort Strength + Aerobic Base Training Plan
TLU Strength Training Plan
Big 24 Strength Training Program V4
Country Singer Packet

I think I lean more towards the Max Effort Strength and Aerobic Base Training Plan since it will add in some more cardio for me. As far as gym equipment access, I do have access to your regular big box gym (a Crunch fitness), but we don’t have any sandbags, sleds, etc., more the normal strength training equipment and machines. Again if you have any thoughts on this, I’d really appreciate it! Happy to provide any further information if it would help you. Thank you!

ANSWER

I’d recommend the Max Effort Strength + Aerobic Base Training Plan. You can do the Aerobic Base work on a bike.

It will be good to focus on max effort strength through classic exercises, and the base work will transfer to bike performance.

– Rob

QUESTION

The overview of the “Smoke Diver Plan” said to email you guys if we have more than 7 weeks until we arrive at the course. I was just accepted into the February 2024 class. Should I go through the Mt Tactical smoke diver plan multiple times?I have about 27 weeks. When it comes to being physically prepared, I don’t want to survive…I want to thrive.
Any advice is greatly appreciated!

ANSWER

Weeks Plan

1-7 Smoke Diver Training Plan

8-14 Humility

15-20 Valor – First 6 Weeks

21-27 Smoke Diver Plan – Repeat the 7 weeks before the course.

Good Luck!

– Rob

QUESTION

Good morning, I have been using MTI now for a few months and tried different plans.
Are there daily workout plans or are there only week plans in advance?
I am wanting to gain strength and enjoy powerlifting but my cardio and endurance sucks.
I am currently infantry, 32, 5’9”, 220lbs with roughly 15% bmi
I plan to do ranger next year and trying to start prepping now. What plan would help me get my 5 mile to a 7 minute mile pace (currently at a 9-9:30 pace)?
I like following daily wods instead of regular extended plans because once they are over I don’t know which one to do next.
Any help would be greatly appreciated.

ANSWER

We don’t have “daily wod” in the style of crossfit, I’m sorry.

There’s a difference between “working out” and “training” with MTI’s programming approach. A daily WOD in the crossfit style is generally random. MTI’s programming isn’t. All of our cycles specific fitness goals – either training for a specific event, like Ranger School, or to build focused fitness attributes.

We publish the programming ahead so the athletes completing it also know where they’re headed, and can work the programming into their individual schedules.

At 5’9″ and 220, you’re 40-50 pounds overweight per MTI Standards. It doesn’t matter if you’re packing excess mass as fat or muscle, the extra weight is slowing you down. Ranger School is an endurance event, not a powerlifting meet.

For you now I’d recommend you get away from the barbell and focus on your running. Specifically, complete the 5-Mile Run Improvement Training Plan.

On the other side drop into the plans/order in the Virtue Packet, beginning with Humility. Email back when you get a firm date for Ranger School and I’ll guide you in with a programming schedule.

– Rob

QUESTION

Rob,

I did have to chuckle a little at your article re range fitness because I have been doing this once a week tacked on to whatever other program I am following. I did my first IDPA shooting match today after starting to include this range fitness program in my workout regime and felt way more comfortable shooting than I had before. Thanks for putting all that time in even if it’s only being used by a data analyst CPA who loves to shoot.

Oh, and if you ever do need to offload any of those glocks or ARs, let me know. 🙂

Have a great evening!!

ANSWER

Thanks for the note! I’m convinced Range Fitness is the best system ever designed to improve marksmanship under stress …. but clearly either I marketed it wrong or others disagree!

I think I sold all my extra ARs and Glocks earlier this summer but I’ll let you know if not.

– Rob

QUESTION

I’m about to begin an 18 week training cycle for a marathon. Following the marathon, I’m going to transition back to ultras, up to 50 miles. I want to use this 18 week cycle to build endurance plus strength to catapult me into the ultra phase next Spring.

The In-Season Strength for Endurance Athletes is 12 weeks. Would you recommend I: A) follow the plan for the first 12 weeks, and focus on peaking my running in the last 6 weeks, B) follow the plan then basically continue the general plan through the rest of the time, or C) continue doing general strength with my running for the next 6 weeks and start the In-Season plan when I’m 12 weeks out from my race?

ANSWER

You can start the In-Season Strength Sessions now and continue them throughout your train up – depending on your running load and training time. They are designed to be completed 1-2x/week – again depending on your training schedule and load – and you can cycle through the sessions. So, in your example, you can complete 2x strength sessions/week for the first 12 weeks, then drop to 1x session/week for the last 6 weeks.

– Rob

QUESTION

I am a Naval Aviation Rescue Crewmen. I’ve finished all the programs in the Pirate plan packet. Is there a strength plan that I can pair with the swimming improvement plan? Thanks for the help.

ANSWER

Complete the In-Season Strength Program for Endurance Athletes – do these sessions 2x/weeks.

– Rob

QUESTION

I’m about 4 months out from a fed swat selection. It consists of a PFT, which involves 25# weighted pull-ups, 800m run, dummy drag, some shuttle sprints and farmers carry. It’s about a 36hr to 48hr event total and there are grinders sprinkled in along with shooting, arrest scenarios etc. there is also rucking to and from events with a 25# ruck. My plan is to start on Beretta and then move onto the SWAT selection V2. Do you think this is logical? Or recommend anything else? I appreciate it

ANSWER

4 months = 17 weeks. Here’s what I recommend:

Weeks Plan

1-8 Humility – Repeat Week 6 in the plan to stretch this plan to 8 Weeks

9 Full Rest

10-17 SWAT Selection Training Plan – Repeat week 6 to stretch to 8 weeks.

Good Luck!

– Rob

QUESTION

First off, I would like to thank you for your expertise and plan development! Your program really helped me focus on what I needed and got me ready for testing. I recently completed the FBI SA PFT plan (multiple rounds actually), and have seen great results. Prior to starting the plan, I was mostly doing heavy lifting with some running/biking. I started off following the plan exactly as instructed for the first round. I was able to improve my initial scores, but not to the level I needed to get to, probably because I wasn’t yet used to the types of exercises required after making the switch.

For the second and third cycles, I was able to continue to increase my scores to a passing level. My question is how can I still train to continue to increase my scores, but also work in some heavy lifting as well? I don’t want to stop working on the specific exercises for the test, but I would like to add in some other movements to mix up the cycle a bit. I was looking at the Big 3 +3, but possibly making it a little more specific to the FBI SA PFT.

I really enjoy lifting, and since I’ve started this program I haven’t touched a weight for months (but I’ve seen really great results which is awesome!). Ultimately I would like a plan where I can continue to maintain and further increase my PFT score, while incorporating some additional weighted exercises.

ANSWER

Eventually you’ll plateau. Best would be to do some Grease The Groove programming for the push ups and move to another plan.

I’d recommend Ruger.

If not, the Max Effort Strength + Bodyweight Strength Endurance and add in a long 5 mile run on Wednesdays and Saturdays.

– Rob

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