I am starting the FD on ramp program. I need to find a good substitute for the running portions for when I cant run far from the engine/station.
My thought was to either row/airdyne/stationary bike for the same time and exertion level that is perscibed on the plan.
ie. rather than tun 3 miles at a 15:16 pace I row for ~ 45 min at an estimated “easy” pace to match the run calculator. Disregarding the actual distance.
Is that clear and or appropriate?
Bike/airdyne are preferred over the rower. Your substitution strategy is solid – think time, not distance.
Hey rob I plan on going to selection, which program would be best? I have 9 months before I go..
Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
Thank you for all the great you and your team have been doing over the years, I have taken a lot of inspiration from your work with Tactical Athletes. The strength assessment looks to be a valuable tool, I look forward to using it. I recently started training LEO/Fire personnel in my area, and have been struggling to prioritize which attributes to focus on. They all are important, but I am finding in the population I am training that many are far below the strength standards set out in this article. I would estimate, by as much as -50%. With that in mind would it be best to prioritize strength, maybe to the exclusion of WC and Endurance, until the strength deficit is narrowed? Then switch focus to WC and Endurance, while maintaining strength?
I have been following your site for about 7 years, the work you have been doing has inspired me. After getting out of the military, I was lost and without a purpose. Finding your site, opened my mind to the possibility of continuing to serve the communities and people I love in a meaningful way. I went back to school, became an Athletic Trainer, passed the TSAC-F. Now that I have fancy letters after my name I am learning what it really means to do this. It is easy when it is academic and on paper, but something quite different when people’s careers, health and perhaps lives are on the line. Again, thank you.
I’d recommend our Big 24 Plan for your athletes: http://mtntactical.com/shop/big-24-strength-training-program-v3/
Big 24 does include some work capacity, but has a strong strength emphasis and we’ve found to be super efficient at adding strength to guys. A focused strength cycle now is appropriate for your first responders.
After Big 24 I’d recommend you pivot to our “Big Cat” series of plans for F/R. Start with Jaguar: http://mtntactical.com/shop/jaguar/
The big cat series of plans deploys my most recent iteration of fluid periodization for F/R athletes, and trains strength, work capacity, TAC SEPA, Chassis Integrity, etc.
Both plans can be purchased individually as the links above. As well, each are included along with the 130+ plans that come with an Athlete’s Subscription to the website.
Quick question for you. I just completed Operator Achilles with my 16 yr old son. He’s a stud baseball player for the school teams up here and the high school conditioning program was leaving him bored. Your program opened his eyes, it was great to see him hunched over gasping after the first few workouts. He realized he’d rather leg out a double into the gap than bench 315. On to my question, do you have any programs you would reccomend that are more baseball specific?
I don’t have a baseball specific training plan. From what I’ve read, strength, power and sprinting ability are most important. The best thing you can do for your son now is increase his strength … this will improve everything.
From our stuff, I’d recommend 357 Strength: http://mtntactical.com/shop/357-strength/
This combines proven strength training with complementary work capacity efforts. It’s solid.
I hope the hunting has been good up there.
I am curious: Is there a way you’d recommend scaling the “USAF PAST” plan for the modified standards of the 304 RQS? I am training to try out for that unit, and they use a slightly modified PAST. Events are conducted in the following order:
- -Three mile run (10 min rest to follow)
- -Pull-ups (max reps in two mins with a two min rest to follow)
- -Sit-ups (max reps in two mins with a two min rest to follow)
- -Push-ups (max reps in two mins with a twenty min rest to follow)
- -25 meter underwater swim (four reps on a interval with 10 min rest to follow)
- -1500 meter surface swim
Should I simply double the length of all prescribed run intervals, and triple the length of the swim intervals? Any suggestions you have the time to provide would be greatly appreciated.
Complete a three mile run assessment, and complete 3 rounds of 1 mile repeats at the “per mile pace” pace determined by our run interval calculator here: http://mtntactical.com/exercises/running-calculator/
Rest 4 minutes between efforts.
Complete the 1500m swim assessment and complete 3 rounds of 500m repeats. For your interval pace, go 20% faster than your 1500m assessment pace. Rest 4 minutes between rounds.
Thanks again for putting together such a great plan. I’m going to train up for another 50k in February, and I know that this is a 50 miler program, but it was so successful and enjoyable last time that I’d like to do it again. I have a couple questions for you before I launch into it.
1. How often would you say a person should do a 50k race in a year? What about a 50 miler? They’re probably going to be on hilly trails, and I’ll try to be running at a hard race pace, not just ‘running to be in the race’. I feel ready to go now, but I know that I should probably reign in my enthusiasm for another month or so. Conventional wisdom I’ve heard says to wait 6 months, which seems long. I’m curious about your opinion.
2. I’ve got chronically bad, hypermobile shoulders that are very prone to dislocation (bad genetics plus some old injuries from bad lifting form). By the end of this program, they felt very unstable in their sockets, and had a limited range of motion before I felt apprehensive. I’d like to add some more upper body work to protect them. Do you have any recommendations for exercises, or a spot in the program to add exercises in?
3. I was planning to restart the 50 mile program from the beginning by taking new maxes and working off of those. Would you suggest something different?
1. I’m not sure. I’d point you to the ultra pros here. I’m sorry.
2. Several of my female pro freeskiers have shoulder issues as a result of nasty crashes. We’ve had fairly good success with the crossover symmetry program and lots of our Scotty Bob exercise.
3. Yes – start at the beginning.
I am a big fan of your programs and research and have been using them for some time. Unfortunately I am currently on the mend after a year long hiatus due to health issues.
Last year I had an open mesh repair for a right femoral that yielded some complications. During the surgery it was discovered that I also had a direct inguinal hernia and that both hernias were severely incarcerated, meaning that they were likely very old.
Since the operation I was in immense debilitating pain that laid me out for a year until I could have right hip worked on. I suffered from a Femoroacetabular Impingement (FAI) on my right hip that was discovered via MRI prior to my hernia operation. Due to the state of the hernias the MRI was needed in order to image the suspected femoral hernia.
As soon as I recovered from the hernia operation the countdown started for the next big surgery.
I am currently recovering from the hip surgery and according to all the medical staff on my team I am recovering very well. It has been a long and difficult road to make it through, but my struggle isn’t over yet.
I am writing you today looking for your thoughts or advice on some of the challenges that I am currently facing or could face in the future. My current struggle is trying to continue with rehab and recovery while suffering from muscle atrophy and bone stiffness. I am wondering if you have any advice that will further promote my recovery.
Thank you very much in advance. I look forward to getting back on your programs but more importantly getting back to doing my job.
I’m sorry, but I’m not a doctor and I’ve never worked with someone recovering from similar injuries.
In general, motion is lotion, and any movement you can do without further injury well help your body and mind. My sense from your note is time on a spin bike and some swimming – if possible.
I’m sorry I don’t have more for you.
Hey Rob, thank you for your great programs. I am benefiting from them very much. As far as your Military Athlete operator sessions and Law Enforcement sessions go, if I am a policeman, would I benefit more from operator sessions compared to Law enforcement sessions? Or are operator sessions not specific enough for policeman? Thank you in advance.
1) Fat Loss Training Plan: http://mtntactical.com/shop/fat-loss-training-program/
2) Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
I’m in the process of getting selected for Marine PLC Juniors. I have a few questions about the Marine OCS plan. Will this help with the PFT especially for running? Also, since the Marines are doing away with the FAH next year, would the plan be updated for the pull ups? I’m a female,and I don’t want to train for for the FAH. So I was just curious if I should wait until you update the plan or if you purchase the plan you automatically get the updated version?
I look forward to your reply!
We will update the plan, and once you purchase it you’ll have access to all the updates we do. You won’t need to buy the plan again.
I am in need of suggestions for which one of your programs or if a subscription to your site would help me best. I ship to boot camp for the Marine Corps in June of 2017. I’m currently in excellent shape, 3 mile run is around 20 minutes, 27 pull-ups and 115 sit-ups in 2 minutes. I did sealfit for a year, but switched to strength training with weights purely to gain strength and body weight as I am only 125 lbs. my bench is 225, squat 300, deadlift 335, and press 135. I would like to know what your advice for me would be, I’m going in with an infantry contract and am planning to go Reconnaissance. I feel like I should gain weight and at least maintain the strength I have worked so hard for, but I do not want to neglect my endurance, swimming and cardio as they are probably more important for my goals. I’m unsure of what to do and all help is appreciated. Thanks so much in advance!
I’d recommend the Greek Hero Packet of Training Plans: http://mtntactical.com/shop/greek-hero-training-packet/
These plans deploy my latest iteration of Fluid Periodization, and train the following attributes:
- Relative Strength
- Work Capacity
- Endurance (Running, Rucking)
- Chassis Integrity
- TAC SEPA (Tactical Speed, Explosive Power and Agility)
The one thing these plans don’t train is swimming – you’ll need to work this in yourself – but they do train running and rucking.
Hi! Ive been doing programs from military athlete and LE athlete for a few years. In 2,5 month Im doing swat selection in Sweden. The initial tests includes a 3km run for time OR a beeptest. All The other requirments are no problems. Which plan would Work best for improvement on 3km and beeptest?
I don’t have the perfect plan for you. From what we do have I’d recommend the Swat Selection Training Plan which includes training for a 1.5 mile run (pretty close to a 3k). It includes many more events including 300m sprint repeats, but nothing specifically for the beep test. Heres the link: http://mtntactical.com/shop/swat-selection-training-plan/.
The other option would be our Beep Test Training Plan here: http://mtntactical.com/shop/beep-test-training-plan/. This plan just trains you for the beep test. Of the two, I’d recommend the SWAT Selection plan. –
I recently purchased the Ruck-Based SelectionTraining Plan, V5. I am considering using this plan to prepare for USMC MARSCOC A&S. (I like how the new Ruck-Based plan is laid out compared to the MARSOC A&S Plan on your website, which I also have.)
Do you have any recommendations on how/when to incorporate swimming (specifically 300m) into the new Ruck-Based Selection Training Plan? Should I substitute swimming for a something else already in the plan? Or should I add swimming on top of the training plan?
Any information you can provide would be very helpful.
You could sub the swim in for the IBA run. Do your 300m assessment and swim 100m intervals. For your interval pace, go 20% faster than your assessment pace.
I’m going to start Valor soon and was curious about succession following the plan. How do you recommend tailoring training after I complete it the first time? I really like valor’s programming. Thanks for the help.
I don’t recommend repeating Valor.
Options after ….
1) Humility, then Resilience – both plans are the same Virtue Series (http://mtntactical.com/shop/virtue-series-packet/)
2) Hector (http://mtntactical.com/shop/operator-hector/) – which is the first plan in our “Greek Hero” series of training plans.
Both the Virtue Series and Greek Hero series of plans originated in our Operator Sessions – which are our day to day training for Special Forces Personnel and those who aspire to that level of fitness.
The Virtue Series came before the Greek Hero Series.
The Virtue Series marked our solid and consistent incorporation of military endurance (rucking, ruck running, running) into our Operator Sessions. As well, with Resilience, we incorporated our Chassis Integrity methodology of mid-section training. Valor is the second plan in the series – it was preceded by Fortitude.
The Greek Hero Series marked another evolution in my Fluid Periodization programing theory, and introduced the concept of TAC SEPA (Tactical Speed, Explosive Power and Agility) as a fitness attribute programmed into our day to day training. These plans continue incorporation of endurance and Chassis Integrity – and train strength, work capacity, endurance, Chassis Integrity and TAC SEPA concurrently. Hector is the first plan in the series.
All these plans can be purchased individually, or in a “packet” – as well, each is included along with 130+ other plans with an Athlete’s Subscription to the website.
What are your opinions on running form?
What do you guys make of POSE?
I’ve tried it and I always feel like I’m working way harder than normal.
We’ve had good luck with POSE and Chi Running – they are pretty much the same.
All that matters is how fast your running how bad you’re beat up after.
I also endorse Hoka One One shoes. So cushy!
Been using your stuff and enjoyed the MTI perspective for a long time. I too am in my early 40’s and having to make some changes to my physical and dietary plans. I am an active duty Marine and have to fire on all cylinders still. Just want you to know your not alone in the boat and thanks for sharing your journey.
Maybe because I have been around a while, I have to tell you I’ve seen this before. I enjoy the practical tweeks that MTI adds but here is the question: What next? If you are strong enough, what comes next? I skew towards the strength stuff because it is so fun, and I think you agree. I know I should run more, beyond the generic “find you weaknesses and focus on those”, what do you recommend comes next to translate that “strong enough” to the next level of performance.
On the fitness side it’s a great score on Operator Ugly: http://mtntactical.com/fitness/operator-ugly-fitness-test/
More important is constant improvement on being a quiet professional: http://mtntactical.com/military-athlete-articles/what-does-it-mean-to-be-a-quiet-professional/
Hey Rob good morning to ya! Just finished with my purchase of the Operator training and noticed they are on week 5 (I believe). Do I wait for the next training cycle to begin? Don’t wanna jump in right at the end of it or how does it work? Thank u and cant wait to begin training with all of u!
Sir, begin at the start of the most recent cycle.
Planning to walk New Zealand’s Te Aerora trail, a four month journey covering 1600 miles starting in mid-January. I also have a USMC CFT in six weeks, and am considering a 18X contract after returning from the hike. What do you recommend for physical training? Thank you.
Now: USMC PFT Training Plan. http://mtntactical.com/shop/usmc-pft-plan/
Pre-Hike – Backpacking Pre-Season Training Plan: http://mtntactical.com/shop/backpacker-preseason-training-plan/
Return from NZ …. Ruck Based Selection Training Plan or Packet – depending upon your time to enter basic.
I am currently on a mission to improve my troop, and squadrons view on fitness and what is practical as apposed to what is assumed for military fitness. My commander has asked me to do this and create a plan involving strength, endurance, combative, and job involved pt. The guidelines I was given was that I had free range on resources but very limited equipment. Doing more with less!
I was referred to your site for help as well as for a possible training class here in Vilseck Germany, I know your scheduale must be packed but any help will be much appreciated and if I could get you to have a class to help educate myself and my peers it would be an absolute honor. Thank you for giving the time to read this message, hope to get a response at your convenience
Thanks for reaching out.
How many students do you have and I can get back to you with a course cost.
Resources …. we offer multiple limited equipment plans to get you started. Here’s a link to these plans: http://mtntactical.com/product-category/fitness-plans/general-fitness-plans/limited-equipment/
A great place to start is the Bodyweight Foundation Training Plan or Humility.
I’m a huge fan of your work. I appreciate the scientific rigor you use to create truly inspired workout programs for military guys like me. I just (mostly) finished the Ruck-based Selection train-up and it helped me finish in the top 10 of a support company of over 100 Soldiers during a week of physical events that included the APFT, pull-ups, rope climb, CWST, 5-mile run, and 12-mile ruck.
In a few weeks I’ll be starting my next Military Athlete workout and I was hoping you, or one of your coaches, could weigh in on which one that should be. I’m looking for a program that would meet the following criteria, in decreasing order of priority:
1) Requires little equipment. I’m a fan of bodyweight programs and I only have ready access to things like a jump rope, pull-up bar, TRX, weight vest, ruck sack, and, to a small extent, a sandbag.
2) Trains me to excel at the very events I’m most likely to encounter at my unit PT: push-ups, sit-ups, pull-ups, sprints, 2-/5-mile run, and 12-mile ruck. I would love an even more comprehensive program but no cares how many get-ups I can do if I can’t max an APFT.
3) Length of sessions is no more than 45 minutes. Longer isn’t necessarily bad, I just typically end up needing to break up those sessions into two-day events (due more to my own time management skills, or lack thereof, than fatigue or exhaustion).
Any feedback would be appreciated. Hope things are going well for you!
I don’t have the perfect plan for you. From what I do have, I’d recommend Humility: http://mtntactical.com/shop/humility/
One change you could make to this plan is to replace the IBA runs with ruck runs, at 45#.
Here’s more on the plan: http://mtntactical.com/fitness/plan-focus-humility/
Looking for a suggestion from you guys. I’ve worked my way through the body weight fitness plan and I’m looking to move back in to a gym. I’m currently deployed in a primarily sedentary job (staff officer). I get about 80 minutes a day for fitness. Sundays I can typically get an extra 80 minutes in for a long session. Once or twice email a week I’m able to peel out in the afternoon for a 45 min cardiovascular break, but that isn’t reliable. My workouts are early morning, and they are the highlights of the day. I’ll work out 7/week just for sanity sake. My goals at the moment are to cut some more fat across the gut, and put on some muscle; I want to improve pull up, bench, squat, and deadlift capacity (strength and endurance ). I have access to plenty of cardio machines, outdoor run routes, conventional meathead gym, and a cross fit gym. Where would be a good starting program? Thanks,
A great place to start is Fortitude: http://mtntactical.com/shop/fortitude/
Fortitude combines solid, gym-based strength and military endurance – running and ruck running.
I am in the Navy and stationed on a ship. I’m hoping to improve my strength by doing body weight workouts, but I would also like to increase strength through free weights. Is there a workout you recommend that has a good balance between the two, while requiring very basic equipment like dumbbells and sandbags?
1) Shipboard Training Plan: http://mtntactical.com/shop/shipboard-training-plan/
I recently built this plan for some deployed Marines. It’s a great plan built around a full set of dumbbells/kettlebells.
2) Humility: http://mtntactical.com/shop/humility/
Llmited equipment plan which is a great combo of bodyweight and dumbbell/sandbag work.
3) Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Bodyweight-only training plan is no joke.
First off, I want to thank you for your awesome programming. I have some questions for you regarding training. I am a junior in Army ROTC and I am using your virtue series packet to prepare for Advanced Camp this summer. I am working through Fortitude now, and it is great. After Resilience, I plan on using the Ranger School program directly before I leave for camp. One change this year is that they are adding a “35#” twelve-mile ruck march at the end of the month after two weeks in the field. 1) Should I use the prescribed weight in the programs or should I use 35# since that’s what I’ll be using this summer? 2) I ruck every other week in ROTC, is it ok to ruck twice a week on your program? 3) Should I do a 2-mile assessment for the Ranger School Program instead of the 5-mile assessment since I’ll be doing a normal APFT at camp? 4) Should I do anything at camp to try to stay in shape for the ruck march? I have been told almost no pt is done during the month. 5) I am a Kinesiology Student so I am very interested in programming and training. How do you develop your training methods? How do you know your current methods of not having cycles is better than using cycles? Do you base this off of academic research or from your own brainstorming? I apologize for such a lengthy email and all the questions. Thank you for helping me out with this.
1. Prescribed Weight. It’s okay to go heavier.
2. This program is no joke and there is a concern with overtraining. At first I’d recommend using your ROTC ruck for the plan’s effort, then try doubling up on week 3. See if you’re recovering.
4. Sure – for your intervals, Do 3 rounds of 1 mile repeats with 4 minutes rest between. Use your 2-mile assessment time and our Run Interval Calculator (http://mtntactical.com/exercises/running-calculator/) to determine you 1 mile repeat pace.
4. Not sure what to tell you here as I’m not certain of your schedule at camp. The obvious answer is to ruck — and most efficient would be interval repeats. You can also do the bodyweight progressions in the plan, or if you want to bump it up, find a pair of dumbbells and complete Humility while at camp: http://mtntactical.com/shop/humility/
5. Our Advanced programming seminar is a 4 day course. I can’t explain in an email. We still program in cycles with fitness attribute emphasis – the emphasis is more subtle than previously. We do our own research here.