QUESTION
Hi Rob, I was just wondering if in your schedules you have to work through all the numbers ie warmup then1,2,3 etc or do you just choose one of the workouts and do the warmup. It just seems to take me a couple of hours to finish the workouts when it says they should be an hr.
Regards
ANSWER
Complete all the parts, (1), (2), (3), etc. of the training session.
You’re taking too much rest. Work briskly.
– Rob
QUESTION
Hello Rob –
There are a few spots within the plan that may need additional proofing (or clarifying):
· There are numerous times the plan calls for a “Sprint”. Both on a stationary trainer or on a bike. I interpret a ‘Sprint’ as an all-out, max effort. However, as the plan progresses along some of the durations (time) for the Sprints don’t align with an ‘all-out, max effort’. i.e. multiple 30-40 second max efforts are not possible. Please tell me what you’re thinking and wanting. Could be rule #5 Harden the Fuck Up.
· Session 3, 13, 31, 35 – Gym, Training segment 5: multiple rounds… starts with “Low Back Lunge” and ends with “Low Back Lunge”. This would be back to back Low Back Lunges when doing multiple rounds. Please clarify.
· Session 21 – Gym, Training segment 1: multiple rounds… starts with “Low Back Lunge” and ends with “Low Back Lunge”. Ditto. Please clarify.
· Session 25 – Gym, Training segment 3: 6 Rounds 3x Power Clean – increase load each round until 5x is hard…. From my previous SSD workouts (and logic) these two numerical values would be the same. Please clarify.
· Session 27 – Gym, Training segment 4: I cannot run. Doctors’ orders and unfortunate reality. I plan on replacing the “Sprint for 15 seconds (cover as much distance as possible)” with sprinting on a stationary bike. Acceptable? Time adjustment, if applicable?
As always, thank you in advance for your prompt and precise response.
ANSWER
Duplicate Low Back Lunge: Change to 15/15 Standing Founder
Session 25: – Typo, should be “3x is hard…”
Okay to swap bike sprint for run sprint. Same duration.
– Rob
QUESTION
I’m looking to climb Mt Baker in Washington in august. I don’t just want to climb it, I want to win it. My bro is a major in the Marine Corps and recommended I look into you guys for training. I’m fit but looking to optimize my capacity. What courses do you recommend? I live on flat ground in Minneapolis, so my challenge is not having access to 2k ft elevation… what are my options?
ANSWER
Big Mountain Training Plan: http://mtntactical.com/shop/big-mountain-training-program/
– Rob
QUESTION
I purchased the Denali prep with the intent of completing it in Garrison. I have brought a 45 pound weight to toss in an extra aid bag for step ups using a medical pelican case.
Running is not currently an option. Any thoughts on substitutions for running in the meantime?
I also have the body weight training plan, could I substitute some of those workouts to build endurance/work capacity?
I was thinking about using the on ramp in Garrison to do two-a-days and play catch up. This has worked for me in the past to build base fitness at short notice but I’ve not applied this technique to training for the mountains. Thoughts?
Im at a crossroads where I’m unsure if I can confidently say I’ll be physically ready to serve as the expedition medic and would like to have a decision to the expedition leader sooner than later.
Thanks in advance for your help/advice.
ANSWER
Running Sub? For 60-120 Minutes: 40x Step Ups @ 20″ Box, 8x 25m Running Lengths (4x Round Trips).
Continue to do the other step ups in the Denali Plan as prescribed. You’ll get very good at step ups …
– Rob
QUESTION
I am planning on going to an assessment in 2-3 months that requires me to be able to complete a Navy Class 2 swim test, in full uniform and flight gear. I was curious if you had a program specific to swimming or if you could recommend one. I consider myself a beginner when it comes to swimming but think with a solid plan and the time I have I can get to a point where I am confident enough to pass.
Thanks and I appreciate any help,
ANSWER
Here: http://mtntactical.com/shop/swim-improvement-plan/
– Rob
QUESTION
Hi Rob,
Really digging the ultra preseason plan but will be transitioning to the Alpine Running Plan here very soon, my question is in regards to the Tuesday Loaded Vertical Ascent and unloaded descent, as a full time medical student getting outdoors to accomplish this will be next to impossible. Which gym modality would be best to accomplish this? I have access to a treadmill that will decline to between -1.5 and -2.5%. Would doing step ups followed by a treadmill run be best or do the whole thing on the treadmill or stairclimber? Or some other modality I have not thought of? Thank you in advance.
ANSWER
Find a big-ass stadium you can use and run/hike the stairs. Don’t dump the load – keep it on your back for the downs..
You’re going spend time doing laps … lots of it.
No stadium? Find a tall building and hike the stairs. Be resourceful.
I don’t feel sorry for you…..
– Rob
QUESTION
Hello,
I got turned onto MTI last year with a sandbag training article ITS Tactical put out. Love your Youtube content I constantly find myself getting different tips to add to my training there.
That being said I have very poor programming skills and need some direction. I participate in 10K Run N Gun competitions, think Tough Mudder / Spartan Race with 7-8 rifle and pistol shooting stages scattered throughout. We carry all gear we use on the run with us, over, under, through obstacles. My load-out with hydration, guns and ammo is roughly around 25-30lbs.
I’m getting up in age with little cartilage left in my knees and 25% of the cartilage removed from my right knee. My surgery was 3 years ago and I feel like I’ve never really recovered. I’m hoping you can direct me to a knee friendly program, I’m a bit overwhelmed by the large library of programs you offer.
My garage gym has a full power rack, bumper plates, flat bench, gymnast rings, 80# sandbag, pair of variable weight kettlebells, concept 2 rower and plenty of parks.
I cannot run but I can speed walk and ruck.
I need a program, I feel like I’m training without any focus.
I thank you in advance.
ANSWER
I’d recommend you start our stuff with Humility: http://mtntactical.com/shop/humility/
Humility deploys bodyweight strength, dumbbell progressions, running and loaded running at 25#.
You can sub the unloaded running in the plan with speed walking and your 25+ pack. When you make the conversion assume 10 min/miles if you were running and ruck @ 25# for the same time.
Humility also deploys Quadzilla Complexes” = lunging and jumping lunges. Try these … if you’re like me your knees will warm up … but, If you can’t do these, do unloaded step ups. 4x Quadzillas = 250 step ups, 5x Quadzillas = 350 Step ups, 6x Quadzillas = 500x step ups.
– Rob
QUESTION
Hello:
I recently heard of your training programs after listening to the Art of Manliness Podcast. I have been looking at the site, and I figured I might as well reach out to see what plan(s) you would recommend.
Here is a little information on where I am at. I just turned 33 a few days ago. I’ve been a police officer for seven years (12 hour shifts, 2 on, 2 off, 3 on, 2 off, 2 on, 3 off with a rotation from days to night every two weeks). I had a full thickness ACL tear along with tears in both menisci several years ago, which I’ve since gone through rehab and I am doing fine with. My knee will occasionally give me some tightness during high impact (sprints, etc). I also recently learned that I have three bulging discs in my lower back. (L3-L4, L4-L5, L5-S1). I was advised to participate in rehab and not worry about surgery, which I did, however, I slowly stopped going with the intention of incorporating it into my daily fitness routine, however, that slowly dwindled.
I currently go to the gym anywhere from two to four times per week. I will do some cardio (elliptical) and some weight training. I’ve been a longtime lifter, and I’ve since found that throwing around heavy heavy weight is not meeting my fitness needs at work. I am 5’10” and now weigh approximately 245#. I graduated the academy at about 200#. The heaviest I’ve ever been was in high school at about 270#. I do have a somewhat larger frame, so ideally I would like to get down to between 205# and 215#.
My goals are to lose approximately 30# to 40#. I realize that this will be focused on my diet, however, I am looking for a fitness plan that will help me achieve better fitness for my career and a stronger lower back/core.
Any help in zeroing in on a specific plan or plans would be appreciated.
Thanks,
ANSWER
Start our stuff with Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Don’t be fooled by “bodyweight” – this plan is no joke.
Fix your diet. Losing 45# will make everything better – esp. your back. Here are my dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Try to train before your shift, not after.
– Rob
QUESTION
Hello Rob,
Congratulations on your work. I really like your approach to training.
Quick question I’ve purchased Busy Op II because is time restricted and I was wondering what other MTI plans are dedicated to those who have limited training time?
Thank you for your support.
ANSWER
Busy Operator I:
http://mtntactical.com/shop/busy-operator-training-plan/
Also, most of our plans for Law Enforcement Patrol Officers and Detectives are designed to last 45-50 minutes. Here’s several:
http://mtntactical.com/fitness/packet-focus-le-athlete-spirits-training-packet/
– Rob
QUESTION
Hi,
I read this on Eric Cressey’s site about dips. While I know that Mountain Tactical athletes are not baseball players, the over stretching of ligaments in the front of the shoulder due to dips is concerning, or at least I think it would be to MTI because dips are included in some of its programs. Any thoughts on this?
Thanks, and hope you are doing well.
ANSWER
We’ve never had an issue.
– Rob
QUESTION
I am looking to incorporate a functional fitness training plan into my training for off-road triathlons. I have heard a lot of good things about your training plans and was wondering if you had an suggestions on which one may be the most appropriate. The events I do are typically 1.5 to 3 hours long and are composed of 1/2 to 1 mile swim, 10-18 mile mountain bike, and ~10k trail run. I also have a relatively strong background with weight training and would feel confident in my ability to do more advanced exercises. Any suggestions you have on which plan may be best would be greatly appreciated. Thanks.
ANSWER
I’ve been asked several times to build an Xterra type training plan, but the events are so similar to regular triathlons in their fitness demands, I’ve always felt tri coaches were the experts there.
So – I don’t have a encompassing program for you, – one that would replace the mode specific (run, bike, swim) aerobic base and other training you are already doing.
Given that, one plan which I’d recommend is Helen: http://mtntactical.com/shop/mountain-base-helen/, which concurrently trains strength, gym-based work capacity, chassis integrity (our functional core/mid section strength programming), endurance (running, multi-modal) and climbing fitness (or upper body bodyweight training).
It’s an awesome plan which will help round out your fitness, increase your durability, and keep it interesting.
– Rob
QUESTION
Greetings,
I just recently purchased the LE Spirits Plan, and am excited to start on it. I have been a Special Agent for 16 years, and have spent the last couple of years working on getting stronger. I took the MTI Relative Strength Assessment on Friday, and scored a 5.7. (230 front squat, 185 power clean, 245 bench, and 20 pull-ups @ 175lb bodyweight, 5’8”). I was considering alternating cycles between each of the ‘Spirits” and 5 weeks of Wendler’s 5/3/1, which is a pure strength routine, over the next year. Do you think I would get any positive results, or will combining the two types of workouts work against each other? Any input would be appreciated. Thanks for what you guys do.
ANSWER
One of the issues you’ll run into is when you are doing 5/3/1, you’ll lose your work capacity cardio, sprinting fitness, and tactical agility.
You’ll increase strength, but when you do linear training like this, something declines. The goal of the Fluid Periodization deployed in the plans in the Spirits packet is to concurrently train strength, work capacity, chassis integrity and TAC SEPA (tactical speed, explosive power, and agility).
All tactical athletes, especially LE and Fire/Rescue, have the “burden of constant fitness” – you can never afford to be out of shape, which means you have to be training all the time, and stuff can get “stale.”
Our day to day programming for tactical athletes – like the spirits plans – has lots of variety, and we use progression within each cycle to add goals and interest, but sometimes guys just need a bread even from this – and it’s okay to take 6 weeks and train just endurance, or just bodyweight, or just strength, but most the time, you should train all of fitness demands of your job, concurrently.
We’ll see guys train for their sport or recreation at the expense of their job, often – body builders, or ultra runners who also happen to be LEO’s … but my opinion, their job-related fitness must come first.
– Rob
QUESTION
What do you want for the rest period when going through the circuits on the hypertrophy for skinny guys plan? Day one down and it was awesome. I’m looking forward to the rest of the plan. Good stuff. I don’t think I’ll be able to walk tomorrow.
Thanks,
ANSWER
Each circuit includes a mobility stretch – this is your rest between rounds in the circuit. No rest between the circuits.
– Rob
QUESTION
Good Afternoon Sir,
I’ve read your articles covering event nutrition and am curious as to what you’d recommend for a 24 hour GorRuck heavy event, covering around 50 miles with 40 pounds.
Very respectfully,
ANSWER
Everything starts with calories burned per hour. The data for this hiking/rucking under load is sketchy at best. We’ve had on our list to research/study this, and even tried to partner with GU last year, but they fell through and it got moved to the side.
Best I can find comes from here: http://www.nutristrategy.com/caloriesburnedwalking.htm
Use the “Hiking with Weight” number and use your bodyweight plan the ruck weight – 40# – for total weight.
If it’s over 205, you’ll have to extrapolate it out. Hope you’re a math major.
Once you get your best guess at calories per hour, you’ll need to experiment during your training with the different supplement options – gels, powders, etc – to find out what works best for “movement” nutrition, if the delivery works well (i.e. – will you have access to water/hydration bladder if you use a powder), and what you can stomach. You’ll also want to supplement with some whole food …
Here’s more work we’ve done on this:
http://mtntactical.com/all-articles/teton-traverse-nutrition-part-1/
http://mtntactical.com/all-articles/teton-traverse-nutrition-part-2/
There is some debate about the most calories we can digest/use in an hour, but I think this needs to be tested. However, you’ll likely be in deficit for the event.
Again – I’d strongly recommend you test your nutrition strategy during your training. Not all stuff works for all people. If you’re doing one of our programs, you have plenty of long rucks and mini-event to test it on.
– Rob
QUESTION
I also coach and am the AD at the school as well. I was wondering if I could get some advice on a workout plan that we could use at the Middle School. It might be done during PE, or prescribed to some of our more serious athletes who want a plan to follow during the summer. Limited weights would be best, this way we could prescribe it to our athletes who want to use it over summer break and they wouldn’t be required to have a gym to do the workout. Thanks any other thoughts or recommendations are greatly appreciated. Thanks for your time.
ANSWER
From our stuff a solid choice would be Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
This plan deploys an assessment and automatically scales to the incoming fitness of the athlete – so everyone gets pushed during the follow-on progressions.
Another is Moe – a dumbbell training plan which has an emphasis on strength: http://mtntactical.com/shop/dumbbell-kettlebell-moe/
I’ve been to Worland and Greybull, but just drove through Manderson. Do you have any snow on the ground there? I heard Lander was all dry now. We’re still buried here.
– Rob
QUESTION
I have spent some time on your website and am still unsure of which training plan to choose. I am a weekend warrior and spend most weekends (3/4 or 4/4) doing some form of climbing (ice or rock) and occasional skiing. I have done big expeditions previously (27,000 on Everest).
I also go for long days in the mountains (last summer I climbed the Diamond via the Casual Route).
I can accomplish the goal, but am usually exhausted at the end of these long days and know I would perform better and enjoy the climbing more if I had better fitness. My goals for this year include an ascent of Rainier late May, two weeks in Chamonix doing alpine routes (i.e., Frendo Spur) in late August, as well as an expedition to Vinson in December.
I have a full time job that requires frequent travel and average about 50 hours per week. I usually manage to get in 2 – 3 workouts per week (usually 2 cardio and 1 strength).
I want to really focus on building my base fitness and being able to move efficiently and feel strong at the end of a long day out.
Let me know what you think. Thanks so much.
ANSWER
Now I’d recommend Artimes: http://mtntactical.com/shop/mountain-base-artimes/
This plan concurrently trains bodyweight strength, mountain endurance (running, uphill movement under load), work capacity (sprinting), chassis integrity (mid-section) and climbing fitness. You’ll run into equipment issues traveling for the chassis integrity circuits, but the rest you should be able to manage. I can help with exercise subs.
7 weeks out from Rainier, do our Rainier Training Plan: http://mtntactical.com/shop/rainier-training-plan/. This plan will sport-specifically train you for the climb.
– Rob
QUESTION
Hi,
I am an active Canadian military member currently deployed in Kuwait. I would like to request advice on the selection of a workout plan/regimen from you site.
My goals are:
I am an aircrew member flying combat missions over Iraq and Syria. This was an unexpected deployment for me and I just arrived on 1 March in country. So because of the nature of my missions, my primary and short term concern here is being fit for an escape and evasion scenario should the need arise. I am looking for cardio and marching endurance from my perspective. Evasion terrain would be mostly level to rolling hill arid ground. I also have a long term goal of getting in shape for backpacking season back in Canada when I return in June. I am wondering if these two goals could be tied in together as far as training?
My secondary and somewhat short term goal is the be in the best overall shape as I can get in during my time here. I am interested in building up a running endurance from the 5 Kms that I currently run to a longer 20km at least. I also am interested in building up my biking endurance and power (road and mountain biking), and also swimming, basically I enjoy doing all these activities for their own merit but I am getting ready to possibly compete in a triathlon this summer.
My third goal is to increase my strength, tone up rather than bulk up. So I am looking into incorporating some strength exercises into my workout program. Especially any strength exercises that would complement my running, biking and swimming. But that being said I would like to work on improving my upper body strength as most activities I do focuses on my lower body.
I have had two rotator cuff injuries in the past in both shoulders, this has resulted in some muscle decay and some weakness in both shoulders. Therefore I am certainly interested in building up strength in both shoulders. My injuries have very little impact on most exercises and activities that I do currently.
I realize that these are broad goals but I am hoping that you could point me towards one or two programs that would cover off the majority of these goals in some way.
Please let me know if this is possible.
Thank you,
ANSWER
This plan is designed for military athletes and covers many of the areas you want to improve in. Know, however, that this is not a triathlon plan – it’s designed to meet your work, not recreational, demands. The plan includes bodyweight and dumbbell-based strength training, Chassis Integrity, work capacity and military endurance included loaded and unloaded running out to 9 miles (15K).
– Rob
QUESTION
Hello Rob,
Is there a way to modify the Backcountry Ski and Ski Maintenance programs to do them without a full gym, or a limited equipment plan that would work in their place?
Thanks,
ANSWER
You could do Bodyweight Foundation 2-3x/week: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
QUESTION
Hi there!
I’m interested in purchasing the Backcountry Big game hunting packet. I heard about Mtn Tactical on the hunt backcountry pod cast. I’m a little late to the game! This plan is 7 months long, and I have 26 weeks until my elk trip.
I would say I’m “deconditioned” in my current state and I started the first session of the Bodyweight foundation program today. My question is, what parts of the program would you recommend on making sure I do, and what can I omit to try and shave down some time? I want to try and maximize the most of the program in the 26 weeks that I have.
We are leaving the 3rd week of September for Montana!
Any assistance you can provide would be greatly appreciated.
ANSWER
Work back from your departure date. No matter what, you want to do the final plan in the packet, the Backcountry Big Game Training Plan, the 8 weeks directly before your hunt.
Do bodyweight foundation now, then Humility (as much as you can get), then the hunting plan. Cut from Resilience.
Good luck!
– Rob
QUESTION
Hello,
I recently discovered your web site by listening to The Hunt Backcountry
Podcast episode 5. I looked up your website and am very interested in some
of your Military programs. I would prefer to buy one or two workouts rather
than a monthly subscription. I am currently a National Guard combat
engineer, we were recently transitioned from mechanized to a light sapper
unit. That means Air Assault and Sapper could be in my future. Air Assault
possibly next summer. As a side note I also would like to go on an elk hunt
in the near future as well.
I would like your opinion on maybe alternating between the Air Assault
and Sapper program would work well. On the Guard side class dates are never
guaranteed and can come on short notice so I would like to be physically
prepared to go on short notice. Im about a year removed from a shoulder
injury and still building that muscle back. My main goals are to be able to
ruck and patrol long distances multiple days in a row, running 2-6 miles
and high APFT scores. Thanks for your time.
ANSWER
I’m not sure you’d want to do the Sapper plan more than once, but it
depends upon how much you like to suffer.
Start with Air Assault:
http://mtntactical.com/shop/air-assault-school-training-plan/
8 Weeks out from your hunt, complete the Big Game Backcountry Hunting
Program: http://mtntactical.com/shop/big-game-hunting-training-program/
– Rob
QUESTION
ear Coach,
I’ve been reading a lot from your site as well as I was a former monthly plan holder. I really like your methods and dedication to the science and improvement of training through inquiry.
I’m writing to see if you have any insight that might help direct my training. I was once an amateurs cyclist that competed frequently. I naturally excel at endurance sports but a few years ago quit training for a variety of reasons including health and family.
I am an ectomorph with some meso characteristics. 6’2.5” 175 lbs. Lean (15-20% fat) but getting fatter with age (35), inactivity, and a sugar tooth.
To motivate me I signed up for 75 Mike MTB race the end of Aug, but I really enjoy a variety of activities and get bored just doing one thing. I enjoy trail running, hiking, swimming, stand up paddle boarding. I would like to do a trail 30-50k run as well as some peak bagging and maybe some SUP races, all while improving my physique and strength. Are my interests too varied to be able to train for all of these? Do you have a suggested plan that would allow for and train the variety?
I’ve kind of let myself go a bit mentally and physically and want to sharpen up and be my best self. I feel training helps a lot with this focus. Have started back in the gym but not with any real focus and have been doing some running.
Any suggesting or direction would be most appreciated.
Regards,
ANSWER
I’d recommend you kickstart your fitness with our Bodyweight Foundation Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Plan is no joke. Good luck.
– Rob
QUESTION
Hello Rob,
I learned about MTI from youtube – I was looking for proper form for calistenics and found MTI videos to be helpful. I have since read up on your site and am interested in signing up.
A little background – I am 51 and am not a tactical athlete. I have no military nor LE experience. I work in IT.
A few years back I found myself at 250lbs with a BMI well over 30 ( I have a scale which has a BMI reading on it). I looked at my everyday life and tried to build things into it it improve fitness. I moved to a standing desk with a mat to stand on. I rethought my commute (walking and subway) and decided to walk farther to the subway and carry weight. I found out about goruck and bought a small rucking sack and some weight. Did some hiking on the weekends and started some basic gym workouts.
In March of 2015 I had appendicitis and it spiraled so I needed 3 surgeries over the next 10 months.
Initially when I got out of the 3rd surgery I was warned to not lift anything for a few months. I had a 10″ incision down my torso and the underlying muscles needed to heal. To psych myself up I set a goal of a goruck 5k in NYC around September 11th. It made me very happy to achieve that modest goal.
Following that I did some physical therapy for a few months and then started working with a trainer in NYC, a husband and wife team both retired USArmy who taught me to focus on form and ‘purposeful motion’. I did this for 8-9 months (too expensive to do longer term than that) and I think it has been the best exercise experience of my life. These trainers were very methodical and I was able to improve pushup, plank, squat, and deadlift form.
Following on the goruck 5k, I signed up for the 3day goruck navigator class in November. That was a blast and I did ok – though I was the slowest, oldest guy there. Spending a few days with the cadre and the other attendees – I got a real appreciation for the term ‘tactical athlete’ as they were a combination of military, hotshot firemen, climbers. All in great shape.
There is something about rucking that appeals to me – can’t put my finger on it but I like to wear a pack and walk. I hike a bit for fun and often choose hiking / camping vacations. There is something about it that fits. Working with the trainers I learned to drop my shoulders down and back a bit and focus on my glutes and toes that puts me in a comfortable position and I can walk with ~ 50lbs without discomfort. I average about 5k a day like this (not at once).
My commute is over a mile walking each direction (with a subway ride under the river). In the mornings I go to a local crossfit type gym and the walk there and back is over a mile in each direction.
Almost every morning I load the pack with a 30lb plate and add my EDC to a weight of 47 lbs on a typical day. I do not time the walks and adopt a moderate pace. The terrain is largely flat – occasionally I add stairs or a hill. Some mornings I feel I need a break and either drop to a lower weight or take it out altogether. I’d say once or twice a month I do this but the rest of the time I carry a bit more than 45 lbs.
I am currently around 230lbs with a BMI of 25. I go to a local crossfit gym 4 times a week. As for my current program – I like the focus on lifting technique and would not mind even more of that. I’d like to eventually learn more techniques (snatch, clean, jerk, etc). My current goal is 1 good pullup. I suck at pullups.
As for discipline, I struggle with keeping positive momentum going. Food, exercise. I read a book about a year ago – “Extreme Ownership” by Jocko Willink and Leif Babin. For whatever reason it helped. One of the ideas is to get up early – 4:45 AM. Been trying that. With food, I’ve been trying intermittent fasting. Doing as much of my eating in an 8 hour window… Still eat too many carbs in a day. Working on that.
I have read through your FAQs and in a perfect world would be at this point 15 years or more ago. But I am not. I have a year of positive momentum behind me. I like your programs – could you make a recommendation where to start?
thank you
ANSWER
I’d recommend you start our stuff with the Military On-Ramp Training Plan: http://mtntactical.com/shop/on-ramp-training-plan/
– Rob
QUESTION
Rob, I will ship out to Basic after summer of 2018 after high school, then go to AIT, then Airborne school then RASP. I was wondering how to use your plans. I was thinking BW Foundation, and then do Operator Sessions until next year then RASP plan before I leave. Any suggestions? Thanks.
ANSWER
You’re plan is solid – but do Military On-Ramp (http://mtntactical.com/shop/on-ramp-training-plan/) instead of Bodyweight Foundation.
– Rob
QUESTION
Rob,
Just read your article 1 week diet plan. Awesome read.
Background for me, I’ve been a Royal Marines Commando (UK) for 10 years this December. I recently came across the Pale Horse program. Wow. I’m obsessed. Everything is coming on great & once I’ve completed the program I will definitely be looking at getting some more programs to complete.
The issue I have is diet, not a major issue but I need a steer on how much I should or shouldn’t be eating. I’m 81KG & 185cm tall. Naturally lean/athletic. But wanted to add more lean muscle as I feel like I’m gaining with the program.
Any advice would be a massive help.
Take care
ANSWER
Here are our dietary guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
I’d like to see you add at least 5kg in bodyweight/muscle mass. At your height I’d like you at least 190 pounds.
From our stuff, I’d recommend a solid 6-week strength plan, specifically Super Squat Strength: http://mtntactical.com/shop/super-squat-strength/
– Rob
QUESTION
Hi! I was wondering where to start with programming and in which order i should do the different programs ? Jaguar, Leopard, lion, panther, or tiger.
Thanks
ANSWER
Complete the Big Cat Plans
(http://mtntactical.com/shop/firerescue-big-cat-training-packet/) in this order:
- 1) Jaguar
- 2) Leopard
- 3) Lion
- 4) Tiger
- 5) Panther
– Rob
QUESTION
Morning Mr. Shaul,
I am currently working through a few of your programs found, within the Mountain Athlete library, in conjunction with each other. More specifically, I am working on aspects of a triathlete or swim, bike and run. Is there a program that combines these aspects or should I just keep combining programs? Thank you very much for your time.
ANSWER
I’ve been asked to develop a tri-specific training plans and have not moved in this direction, simply because our focus is on tactical and mountain athletes, as well, there are just so many programs and coaches out there already for triathlon programming.
We may create a tri-specific plan in the future, but it would likely be an off-season program which included gym-based strength, chassis integrity and other programming.
– Rob
QUESTION
I will be heading off to USMC OCS this summer (June). I have been looking at your multiple plans and was wondering what plan you think will beat suit my needs? I would like to hopefully pack on some strength and muscle but also really increase my Aerobic and anaerobic capacity. I am a former professional soccer player and have been following and very intense Crossfit style plan in which I have seen amazing results but would like to try out a more military style plan. I am really liking what I see with the DEVGRU 6 day a week 2x a day plan and was wondering if that would help me build muscle and strength. If I am going to OCS my mindset is to go there as one of the most fit if not THE fittest candidate there and try and be the best officer I can be. I would hopefully one day work towards some sort of Special Ops occupation which is why I thing the DEVGRU plan is attractive. I want to be more than just prepared physically but so prepared everything else seems easy after this training. Again I just wanted to pick your brain on what plans you think would be the best! Thank you for your time and I look forward to speaking with you soon!
Thank you,
ANSWER
6 Weeks out from reporting I’d recommend the Marine Corps OCS Training Plan: http://mtntactical.com/shop/marine-corps-ocs-training-plan/
If you want a challenge now, complete the USMC MARSOC A&S Training Plan: http://mtntactical.com/shop/marsoc-as-training-plan/
– Rob
QUESTION
Coach,
Just checking to see why the difference in standards for men and women given the “new” military. With women entering jobs that used to be exclusively male dominated, why not have the same standard across the board? With MOS specific fitness assessments on the horizon, without gender specific standards, women will be required to do the same as males in order to enter those more physically demanding jobs.
Just a thought…
ANSWER
Opinions may vary as to women in combat roles, but this has become a mute argument. Now many of the services and selection have no fitness allowances for females, and so while women are now allowed to attend selections, etc. few are making it through because of the physical demands.
Women are naturally not as big, nor as physically strong, as men. This reality is reflected in our differing strength standards.
I predict the female US Senators will eventually not be satisfied with women being able to attend selections, but want to see them become operators, etc. This will cause either the development of different standards, or a common standard which is attainable for motivated women.
The services/schools will fight this, but the trend is in one direction.
Re-thinking the physical demands of selections, in particular, is a potential opportunity to evaluate to a greater degree other attributes which perhaps better reflect the tactical, technical, leadership abilities, etc. which are 90% of the job. For example, the fitness demands of SFOD-D selection are based on the UK SAS selection and rely heavily on rucking speed and orienteering ability.
The job itself, at least for the last 15 years, is Close Quarters Battle dominant. I have no idea on how many candidates make it through selection, only to fail in the follow-on training/evaluations in the shoot houses. And on the other side, how many skilled CQB candidates, don’t make it past the “long walk” but would have excelled in the shoot house.
In my world on the private side, I ignore change at my company’s peril. I’ve found it much more healthy to see the coming change as an opportunity, rather than dig my heels in and fight forces bigger than I whether I like the change or not.
Specific to this issue, I’ve encouraged military leaders to look to other tactical professions where women have fully integrated – wildland fire and LE in particular.
– Rob
QUESTION
Rob,
I’m enjoying your Fat Loss program (even though I can’t do EO’s to save my life), thanks for a great product. A couple questions for you though:
I’m 48 years old, 5’8”, 180 pounds, BMI 27.7, 17.73% body fat. I’ve been working out with a personal trainer for 6+ years and feel in pretty good shape. That said, I just haven’t been able to kill off the visceral fat (mainly on my hips) since turning 40. Further, the “wear and tear” on my body makes daily workouts tough. As such, I’ve been doing all your workouts but separating them by a day of rest. Is that a valid approach? Do you suggest a different approach?
Thanks so much,
ANSWER
1) Fix your diet and lose 15 pounds. Here are our nutrition guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
2) Do the sessions as prescribed. You’re only 40. You don’t need a day rest. You’re body will adapt. It’s okay to sore from training.
3) No more personal trainers. Find a training buddy instead.
– Rob
QUESTION
Hey, Rob…I was wondering what you’d consider to be a decent number to hit for 10 minutes of Sandbag Get-ups….?
ANSWER
My best ever at 80# was 74. Best I’ve seen is just over 80. 60+ is pretty darn good.
– Rob
QUESTION
Do you offer a handgun safety course? or could you recommend one locally?
Thank you,
ANSWER
No – But we did put together a shooting school guide last fall: http://mtntactical.com/all-articles/mti-shooting-school-guide/
– Rob
QUESTION
About to get surgery on biceps tendon for labrum tear. Can I use the injured arm program while other arm is healing?
ANSWER
Yes – this plan isn’t a rehab plan for your injured arm, but trains the rest of the body around your injury. The only issue in the short term is you’ll do some jumping/hopping around, and the josling might hurt your shoulder … so you may need to give it a week or so to start.
http://mtntactical.com/shop/training-program-for-athlete-suffering-arm-injury/
QUESTION
Rob,
I’m an Infantry platoon leader, looking to both prepare my platoon for an upcoming deployment as well as train myself personally to prepare for Selection, which is about a year or so out for me.
After researching and looking through your plans I’ve decided to do the Afghan Pre-Deployment program with my platoon 5 days a week during our regular morning PT sessions.
For myself and my personal goals, I’m looking at doing the entire Selection packet, starting with Humility.
My question is this, do you see a problem with me performing both of these programs at the same time? I have the time in the evenings and over lunch to get in my personal workouts. And I’ve done similar programs with two-a-days successfully when training for Ranger School a couple years ago. I just wanted to hear your thoughts on this, and would appreciate any input or special considerations you would be able to give me.
Thank you for your time,
ANSWER
I wouldn’t recommend it. You’ll overtrain performing both the programs concurrently. The Afghanistan Pre-Deployment Program is no joke. You could sub the Afgan Plan for Humility, and continue with the Selection Packet as prescribed.
What you could do is complete the endurance in Humility 3x/week as a 2-a-day – the IBA and unloaded runs.
– Rob
QUESTION
I’m interested in a mtn guide/climbing program but I have an equipment shortage. I’ve got a 20lb and a 55lb kb and access to a climbing gym. Will that be sufficient to get started?
ANSWER
You need a pull up bar and a set of dumbbells. Click the “Required Equipment” tab: http://mtntactical.com/shop/pre-season-rock-climb-training-plan/
It could work if your climbing gym has a general fitness training area.
– Rob
QUESTION
Rob and team,
I used the SFAS packet, hypertrophy, and Helena plans back in 2015 and loved it.
I wanted to check in and see if any of those particular plans have been updated since 2014/2015, and if so, how to pick up the updated versions.
Particularly asking this after reading the posts about “garbage reps” and changing theory as the MTI team gets more research results – will plans be updated as you learn more through research?
ANSWER
The plans are updated online, and you get all the updates automatically. Not all of our plans have been updated – we’re working through steadily.
– Rob
QUESTION
Rob –
I’m a little over halfway through your GORUCK Selection training plan. You’re a sadistic, mean man… thank you so much for kicking my ass.
In May, my wife and I are having our first kid, and my days of 2-4 hour workouts every day are probably over for awhile. Any recommendations on plans to maintain the gains that I’ve made so far?
The idea of the Busy Operator (http://mtntactical.com/shop/busy-operator-ii/) plan appeals to me, but at least for the first few weeks it’d be nice to have a plan that doesn’t require as much access to gym equipment. I’ll be on paternity leave and won’t have access to the gym at my office. I will have access to my ruck, sandbags, and some bodyweight equipment like a pullup bar and body row rings.
Thanks,
ANSWER
I don’t have the perfect solution for you. From our stuff I’d recommend Humility: http://mtntactical.com/shop/humility/
– Rob
QUESTION
So I’ve been doing the Alpine Rock Climbing training plan and I’ve been doing the box step ups as perscribed “for time” but my heart rate is super high the entire time (170bpm) Which doesn’t seem like it’s going to train the right metabolic path ways for the long approaches to the climbs I plan on doing. Should I be doing these at an easier pace? less weight?
Looking for guidance here. Thanks!
Best,
ANSWER
Interesting question and my reasoning for pushing the pace on these step ups has been influenced by my own alpine climbing experience here in the Tetons, and the total training time for these sessions.
I’m not a committed climber, but have chased the mountain guides and other Alpinists up several routes here – and for this plan, I’m assuming a 1 day, car-to-car event with an alpine start.
In my experience, it’s never been an “easy” hike to the base of the climb. It’s been a pack on, hammer down, up hill lung buster. Things slow down on the route, but the approach sprint is for safety. The goal is to be down and out before the thunder storms hit in the late afternoon and avoid the lightening and rain – hence the “sprint” to the base. This is one reason why the step up efforts in this plan are “for time” – I want you to hammer down.
You’re alpine climbing routine could obviously be different.
Also – my guess for the pack load for an Alpine mission here is 20-25# to include for rope, rack, shoes, helmet, layer, water, food. The prescribed 30# load in the plan is by design – to over prepare the athlete. Ideally on that first approach of the season, your legs will be strong and your pack feel light. That’s my job.
We’ve developed an Alpinist Fitness Assessment (http://mtntactical.com/fitness/the-alpinist-fitness-assessment2/) which includes a 40-minute step up assessment at 40#. We tested several guides/alpinists a couple years ago and the male average was over 1,000 reps. We only had one female guide test, and she scored 911. (http://mtntactical.com/fitness/alpinist-fitness-assessment-test-results/).
The step ups progress to 1,000x at the top/end of the cycle. You’ll see the additional training in those Tuesday and Thursday sessions is consistently reduced as the program progresses …. as the step ups increase, time doing them also increases and my aim is to keep these sessions to 60-75 minutes. My sense is for most athletes, at the end of the cycle, you should be finishing the step ups under 50 minutes. This is still a long effort.
In several of our Mountain Base cycles, we’ve deployed, a step up assessment early in the cycle, and then developed athlete-specific interval paces based on the assessment results. Interval paces both for short-hard efforts, and long-slow efforts. I’m not going to geek out here, but several studies show short-hard interval training is a super efficient method to train aerobic performance. Many others, and many coaches, prefer easy, long efforts. One of the many truism’s I’ve learned over the years is “everything works, but nothing works forever…”
I’m not sure when I’ll revise this plan, but perhaps on the revision I’ll include an initial assessment and one day will be hard intervals, the next a long slow effort – both based on your assessment results, or better yet, add a 6th day per week to the plan – and put in the long, slow effort there, and push to 120 minutes.
In the short term, you could do this now on Saturdays – either do step ups, do repeats on a long steep hill, or trail run with a pack. For the step ups/hill repeats, use a 30# pack. For the trail run, use a 15# pack. Start at 60 minutes and steadily work up to 120 minutes. For pacing, use an “easy” pace – be able to speak in full sentences. If you like using a heart rate monitor – move at 65-75% your Max Heart Rate – and 220-your age is close enough for this purpose.
But still hammer down on the step ups during the sessions …. Sorry.
– Rob
QUESTION
hope this email fond you doing well, I am SSG in the Army and planning on attending SFAS in June. I have been following the two months training plan in preparation for the selection, I should be done approximately a month before the selection date. My question to you is that do you have/recommend a continuous plan to maintain the progress? Or should I start the same plan for a month when I complete it?
Sincerely,
ANSWER
You want to complete this plan so you finish 2-3 days before you report to SFAS. The plan includes a taper, and is designed to be completed directly before you attend SFAS.
Stop doing the plan now and start doing Fortitude: http://mtntactical.com/shop/fortitude/
Complete Fortitude until you are 8 weeks out from SFAS, then start the Ruck Based Selection Training Plan (SFAS) again, from the beginning.
– Rob