Mountain Tactical Institute
Mission Direct Fitness Training and Programming
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Latest posts
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Enduro Mountain Biker at 44 With a Reconstructed ACL: A 30-Week Plan
Build through the winter with the Max Effort Strength + Aerobic Base Training Plan, SF40 Alpha and the Power-Based Endurance Training Plan, then finish with the Enduro Mountain Bike Training Plan the 6 weeks before your season. Add Polar GenX strength during the power phase, and…
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Plans for a December PT Test and a March Correctional Officer Academy
Use the DEA PTA Training Plan, stretched to 7 weeks, for the December PT test and practice the vertical jump on your own. Then do four weeks of Rikers and the LE Academy Training Plan before the March academy, and work toward a 155-pound ideal bodyweight. The post Plans for a…
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Retired LEO, 66, With a Herniated L5/S1 Disc: Is Rucking Safe?
I’m not a doctor, but if you’re already lifting, you’re already loading your back. Start rucking at 10–15 pounds and build to the plan’s 25-pound maximum. The Low Back Fitness Training Plan builds strength and confidence; it won’t prevent future low back episodes. The post…
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Not Picked at Police ERT Selection: 31 Weeks to the Next Attempt
For a 32-year-old officer going back to ERT selection in June, I recommend 31 weeks of the MTI SWAT/SRT Fitness Assessment Training Plan, Glock and H&K from the Gun Maker Series, and the SWAT Selection Training Plan, stretched to 9 weeks, directly before selection. The post Not…
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Annual Fitness Test: Will SWAT/SRT Base Fitness Raise My Bench, Pull-Ups and 3K?
Generally yes, but if you want to maximize your scores, drop out of Base Fitness for 4–6 weeks before each test and train for it specifically: the 1.5 Mile Run Improvement Training Plan for the run and the ATF PTT plan, with a bench press assessment in place of push-ups, for…
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Ski Hut Trip and Indonesia Surf Trip Eight Days Apart at 67
Make the backcountry ski trip the priority: Polar GenX, then Mountaineering and Hiking Prep, then the Backcountry Skiing Pre-Season Training Plan, with pool paddling, pop ups and back work added in the final three weeks. At 67, either reschedule one trip or accept being less…
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Just Turned 50 With Sore Knees. Should I Cancel My Rainier Seminar?
No. Don’t cancel the June seminar because of new aches at 50. Train the SF45+ Sessions until 15 weeks out, then Polar GenX followed by the Rainier Training Plan, with the Saturday rucks increased to 65 pounds. The post Just Turned 50 With Sore Knees. Should I Cancel My Rainier…
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Third Rainier Attempt at 6′4″ and 275 Pounds: Why Fat Loss Comes First
At 6′4″ and 275 pounds, losing 50-plus pounds toward a 200-pound ideal bodyweight is the most important thing you can do for a third Rainier attempt. Tighten up your training with the Mountaineering and Hiking Prep Plan, the Greek Heroine series and the Rainier Training Plan,…
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A Danish Police Officer, Ski Patroller, Searcher, State Trooper and Sniper Section Leader on MTI Programming
Photo: Climbers gather near a steep ice face on a glacier in Alaska, July 25, 2024. National Park Service photo by Alex Ennes, via Wikimedia Commons (public domain). Printed verbatim. “Thank you for providing the best online fitness programming, I’ve seen! As a law enforcement…
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An ER Doctor, Fitness Professional, Kinesiology Student and Forest Service Officer on MTI Programming
Photo: A U.S. Army officer completes the sprint-drag-carry event of the Army Combat Fitness Test, June 10, 2021. U.S. Army photo by Russell Toof, via DVIDS (public domain). Printed verbatim. “I just wanted to send you a quick note to say thank you. Thank you for sending out the…
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A Ranger Regiment and Special Forces Veteran, 3rd SFG Soldier, Marine Infantry Officer and 17-Year Military Professional on MTI Programming
Photo: A U.S. Army Soldier with the 101st Airborne Division (Air Assault) runs hill sprints during a physical fitness challenge with Finnish soldiers in Sodankylä, Finland, July 22, 2022. U.S. Army photo by Spc. Austin Steinborn, via DVIDS (public domain). Printed verbatim.…
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Ultra Runners on MTI Programming
Photo: A runner in the 32-mile Wyoming Ultramarathon in the Bighorn Mountains. Photo by Robeter, released into the public domain, via Wikimedia Commons (public domain). 100 MILE ULTRA RUNNING TRAINING PLAN “Rob – Just wanted to give out a huge kudos to you and your 100 Mile…
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Backcountry Hunters on MTI Programming
Photo: Backpackers on the South Fork Spanish Creek Trail in the Lee Metcalf Wilderness, Custer Gallatin National Forest, Montana, July 25, 2023. USDA Forest Service photo by Ellen Butler, via Wikimedia Commons (public domain). BACKCOUNTRY BIG GAME HUNTING PLAN “Just wanted to…
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Denali, Aconcagua, Andes and Rainier Climbers on MTI Programming
Photo: Climbers on Denali take in the view from above the clouds, July 16, 2010. National Park Service photo, via Wikimedia Commons (public domain). DENALI TRAINING PLAN “I wanted to thank you for an excellent Mountain athlete programming and your recommendations of a training…
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Federal Agent Candidates on MTI Programming
Photo: Students train at the National Border Patrol Academy, August 20, 2008. U.S. Customs and Border Protection photo by Gerald Nino, via Wikimedia Commons (public domain). FBI SA PFT TRAINING PLAN “Rob!!! I went from an 18 on my FBI PFT self test to a 26 on my official test…
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SWAT Candidates on MTI Programming
Photo: Basic SWAT students complete the Renninger Run, the final team-building exercise of their course, at Naval Air Station Whidbey Island, Washington, March 19, 2010. U.S. Navy photo by Petty Officer 2nd Class Tucker Yates, via DVIDS (public domain). LE “GUN MAKER” TRAINING…
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Firefighters on MTI Programming
Photo: A firefighter from the 422d Fire Emergency Services pulls a fire hose during live-fire training at RAF Fairford, England, October 3, 2022. U.S. Air Force photo by Staff Sgt. Eugene Oliver, via DVIDS (public domain). Thanks for all you do. Been a customer now for 2 years…
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Air Force Special Warfare Candidates on MTI Programming
Photo: A pararescueman with the Kentucky Air National Guard’s 123rd Special Tactics Squadron trains on cross-country skiing in Grubbnäsudden, Sweden, January 10, 2022. U.S. Air National Guard photo by Philip Speck, via DVIDS (public domain). Wanted to say thanks for the help…
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Which Plan Fits the WURL in Little Cottonwood Canyon?
By Rob Shaul, Founder BLUF: The Grand Teton Traverse Training Plan, plus scouting the route over a few days beforehand to dial in the technical sections. ATHLETE I am looking at completing the WURL-Wasatch Ultra Ridge Link-up If you have not already heard of it. It is a…
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Training for the Mount Washington Road Race
By Rob Shaul, Founder BLUF: Peak Bagger with step-ups unloaded, a moderate 5-mile run added Wednesday evening, and an easy 8-mile Saturday run. ATHLETE I’m looking to run this year’s Mount Washington Road Race and I’d like to hear your opinion on training for it. It’s a 7.6 mile…