General

I recently re-read your “4 Weeks on Keto” and “MTI Diet Guideline” articles. For some historical context, I am 38, and a medically retired Army officer. When I was younger, I attended the Military Athlete course at Fort Bragg, and used so many of your programs I lost count. You have gotten me through Ranger School, Air Assault, helped me play rugby, and helped me to stay “strong, swift, durable”. For the last several years, I have been mountain biking 3-4 days a week, and snowboarding in the winter. MTB wise, I spend most of my time in the bike park, or training for Enduro. I finally achieved that work-life balance I dreamt of.

On November 21, I had surgery on my foot, from a small break. I have spent the last two months obsessing over what I eat, fearing gaining a pound or two as I recover, to the point of causing some unhealthy levels of anxiety and added stress. After reading your articles (again), I realized the answer to my problems. I can eat a lot more of what I want (eggs, avocados, etc), and can lay off the special diet “fill you up so you don’t eat” crap I have been downing, in an attempt to stay lean (5’9, 155lbs). I know it may sound trivial, but I am looking forward to lunch for the first time in almost two months, knowing it isn’t going to be another death-by-shake meal.

Sorry for the rant. I have always been a huge fan of your work, since the program came out years ago. I am just starting the bodyweight core program, and mentally, it’s a huge boost. Two months of recovery down, four to go. Here’s to getting back on the bike, and continued training.

“Above all, I wanted write so that I could thank you and your team for your awesome work at MTI. Your programming was key in taking me from a fully ruptured Achilles in the summer of 2017 to the best shape of my life this year. Your Chassis Integrity training has, in particular, been a game-changer, across every outdoor sport that I do (I’m primarily a skier and mountain biker)—I didn’t realize how weak my functional ‘core’ actually was.”

Dear Rob and MTI Team:

It’s been about one year since I signed up for the Athlete’s subscription with Mountain Tactical. I’ve now finished BDFG 1 and 2, Mountain Base Helen and Artemis, SF45, and currently in the last week of Body Weight foundation. I’ve also fixed my diet, lost 30 pounds, and have started climbing again. With all the running work in these programs, I’ve found that I can now run a 10k on the trail with little pain. So I’ve signed up for a trail 10k in February (something I’ve never done before).

I’ve seen a lot of success with this program and I appreciate all the hard work you and others have put into this. Thanks for all you do and I wish you and your team all success in the coming year.

BIG 24 STRENGTH TRAINING PROGRAM

“I just finished the Big 24 today.  I must say that it was the most intense strength training I’ve ever done.  Around week 4 it was becoming a little boring and redundant but I stuck with it lol.  There was a definite difference in how my body responded during the first half vs. the last half.  I found that I had to adjust the weight in order to make the reps for some of the lifts, specifically squats and bench.  After the second assessment I had to adjust weight on bench and push press.  My lower body seemed to adapt much better to the regimen than my upper.  As such I made the biggest gains in my lower body, 35 pound increase with squats, 45 pound with lunges, and 30 pounds with hang squat cleans.  My upper body showed smaller increases but I did get stronger.  I gained 15 pounds in bench, 20 pounds with push press, and I don’t really know how to measure it but I got 12 pull ups with 15 pounds on the first assessment and 15 pull ups with 25 pounds today.  Speaking of pull ups, 30-40% was way too easy for me and so I went up in reps, as much as 65% of my max during the workouts.  I’m 42 years old, 5’7″, around 170 and I need to lose a few pounds around my middle, however, I’m pleased with my results.  My partner is 29, 6’00”, around 180, and not an ounce of fat on him.  Interestingly enough, although he’s stronger than me his average gains were the same as mine, around 30 pounds, give or take.  The shuttle runs and core work were fine and broke up the week.  I’m definitely interested in more of that kind of work.

My results are as follows:

squat: 295 lbs increase to 330 lbs

lunges: 85 lb dumbbell to 100 lb dumbbell with 15 pound sandbag across shoulders (100 is the heaviest dumbbells we have)

hang squat cleans: 175 lbs to 205 lbs

bench: 235 lbs to 250 lbs

pull ups: see above

push press: 180 lbs to 200 lbs

By the way the hang squat clean and push press are hellacious lifts that I’ve only rarely done but I’m very interested in them now.  After resting for the remainder of this week I want to do the relative strength assessment and see where I’m at and later try Operator Ugly.  My partner and I are Deputy U.S. Marshals and practical, functional training is very important to us.  I’d like to come by your gym one of these days but in the mean time I think I will be working on the “Spirits” package.  I’d hate to lose the strength gains I’ve made but I know my anaerobic capacity and endurance needs beefing up.  You had recommended that package to accomplish this and after my success with the Big 24 I am much more open to structured programming.  Thanks and take care.”

BODYWEIGHT FOUNDATION

“I just wanted to thank you for your programs. I am currently halfway through the Bodyweight Foundation program. After years of inactivity due to injuries, surgeries, and the mental health struggles that accompany chronic pain, I used to shy away from physical activity in any form. Not anymore. So far I have lost 10 lbs and have toned up. More importantly I feel great and look forward to the next workout. I really like how the program is scaled and based of my max instead of an arbitrary amount of reps. I also like how simple yet effective the exercises are. I plan to complete the program and start it again hoping to transition from sit-ups to pull up bar heel taps. I think that the program will still be effective and challenging even if I cannot transition from one exercise to the other due to the way it’s designed.”

ULTIMATE MEATHEAD CYCLE

“Let me start by saying that I attended your workout sessions when you trained 28th EOD and I also did your test project for Grunt PT at Fort Hood, TX. I’m a believer in your programming from the start. This program is out-freaking-standing! I’m on the last week and can tell strength gains and mass accumulation in my upper body. The movements are simple enough and flow very well into the next. The only thing I would try and squeeze in are additional shoulder mobility drills to assist with OH work for those with limited shoulder flexibility. I understand this program is built for athletes with a generally good knowledge of functional lifting however, if there was one thing I would try and work in, it would be shoulder mobility. Overall, I’d recommend (and have to my co-workers already) this workout to any and everyone. Thank you.”

HYPERTROPHY FOR SKINNY GUYS

“I just completed this plan, and I loved it. It was a little tough at my age (48) but I gained almost 4 pounds of muscle in 4 weeks. My major lifts SRM is all up, I improved by bench by 30 lbs! Taking a recovery cycle and then going to run it again next month. Fantastic program, would recommend to anyone.”

CHASSIS INTEGRITY

“I bought the chassis integrity training plan and I am not an athlete. I tweak my back easily after training. Regular core exercises with abdominal work usually only worsen the situation. I stumbled on your website while looking for tactical/ rucking training tips. Your article on chassis integrity was the best core training article I have ever read. I tried some exercises, found them to be back friendly and invested in the training plan. My back feels stronger, no tweaks so far. Running and rucking feel better too. At first, I modified the circuits and integrated other exercises but found out that it was better to just follow the program. Thank you for the great program.”

BRAZILIAN JIU JITSU PLAN

“I’m finishing up your Brazilian Jiu Jitsu plan and have had fantastic results. Thanks so much. My strength and endurance have really improved on the mat and I’m not a beginner either. Awesome stuff.”

“Just got done at the gym and thought you deserved a quick note. I was sporting the military athlete shirt and hat and had two guys stop me to compliment your programming. I’m down here at benning and on behalf of all of us, thank you. Everyone that knows of your programming knows it works and has nothing but good things to say. Keep up the good work!”