Q&A 8.19.16

KUDOS

Thank you so much for the great plans. I’ve been training for years, mostly crossfit or gym jones. With the plans from mountain athlete I can actually feel work-oriented progress! Well done I am stoked 🙂

Best wishes from Germany!

– D

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QUESTION

Greetings.  I stumbled onto your guys programs through a podcast I was listening to.  You have a lot to offer.  I am training for an elk hunt out in MT this November.  Looking to add a more dialed in system of training to my rucks and minimal strength training.

I have two hang ups that I need a little help navigating.  I don’t have a ton of time in any given day to train.  The second is my elbows and right shoulder are prone to tendentious.  I have to be careful how many repetitions I do when I do burpees, or pull-ups and especially push ups.

I am 36 and in decent shape.  I can ruck three miles with 20lbs on my back and keep up with my wife just fine.  I can get away with minimal training and still harvest an elk from so pretty tough terrain.  But there is always room for improvement.  I have access to a very simple gym.

Could you make a couple suggestions, for programs, based on these things?

ANSWER

I’d recommend our Backcountry Big Game Training Plan: http://mtntactical.com/shop/big-game-hunting-training-program/

Note – this plan is no joke, definitely not “minimal training.” It’s professionally built to prepare athletes for vertical hiking under load, lower body eccentric strength and strength endurance for down loads, chassis integrity for mid-section strength for the pack out, and heavy rucking/ruck running for the pack out.

More on the plan: http://mtntactical.com/shop/big-game-hunting-training-program/

The plan is primarily focused on hunting-specific endurance (uphill hiking/rucking), lower body strength and strength endurance and mid-section strength (chassis integrity). It does include upper body work, but that’s not the focus.

It’s designed around minimal equipment. In the plan product page click the tab for required equipment.

– Rob

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QUESTION

After looking at your backcountry skiing/ freeskiing options, I’m curious if you think that would suffice for snowboarders too. I could be mistaken but it seems that snowboarding requires more out of your lower legs than skiing because of the difference in stance/technique/boot flexibility.

I relocated to Minnesota from Colorado and no longer have the convenience of getting on the mountain every week.  Riding the snow in Minnesota isnt the least bit demanding so I need a more intense approach so I can .

I’m considering following the Mountain Athlete program so I can go up from the low elevation and be able to hike above treeline and aggressively ride to the base through the trees and still have energy/eccentric strength to land jumps. I need to be able to do it all again the next day as well.

I only intend to ride lift-accessed terrain also. No backcountry but there will still be considerable hiking necessary.

ANSWER

Our pro snowboarders train right alongside our pro skiers, doing the same programming. The demands in terms of leg lactate tolerance and eccentric leg strength and strength endurance are the same.

Our Dryland Ski Training Plan is what I’d recommend for resort riding: http://mtntactical.com/shop/dryland-ski-training-program/

– Rob

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QUESTION

Was just curious which plan you’d recommend for CAQC, I was looking at the Ruck Based Selection Training plan since it mentions SFAS, which is something CA officers used to have to participate in before CAQC from what I’ve heard.

I believe there will be a 6 mile ruck test with 35 pounds at a sub-15 minute pace, but the bulk of the training will be averaging 20-25 miles per day in the field for the first few days with 50-60 pounds in the ruck.

ANSWER

I’d recommend the Air Assault Training Plan: http://mtntactical.com/shop/air-assault-school-training-plan/

This plan includes focused APFT work, a 6-mile ruck assessment, and long weekend rucks peaking at 12 miles. It also includes short, hard, work capacity smoke sessions, and requires just limited equipment.

Based upon your description of CAQC, this plan should fit.

Good luck!

– Rob

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QUESTION

First of all huge props to you and your team for putting out amazing and quality training and knowledge for years. I have purchased multiple programs and have followed the Operator Sessions off and on. I love the cyclic nature of your programming, and focus on the combat chassis.

My question is related to diet: I am pretty happy with my current levels of strength and conditioning, but at 5’10” and 195 lbs @13% body fat, I would like to trim down to around 10% and 185lb range. I have been doing much research on the ketogenic diet, and specifically the cyclic approach (5 days keto/ 2 days of glucose replenishing days) for athletes. I am curious about your take on this for military athletes.

For background, I’m in the Army Infantry, and aside from the above stats I am 30 yrs old, and have a clean bill of health (minus a few job related injuries over the years)

I look forward to your nuggets of wisdom!

ANSWER

I don’t have an opinion or experience with the Ketogenic diet and so have nothing to offer. I’m sorry.

In general, I find we generally reset back to a norm – which for me is our recommended guidelines (In general, paleo 6 days week, cheat 1 day/week).

I do find there’s no harm in trying different diets like this. Often the benefit can be as much on the mental discipline side as the body comp stuff.

If you try it, email back and let me know how it went.

– Rob

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QUESTION

What plan do you think would best fit my needs. Here is my situation:

1- I am currently training for the Marine Corp Marathon (10/30) following the FIRST Run Less Run Faster program.

2- Over the past 3 years I have had rotator cuff surgery and a bicep tendon tear on my right and surgery to repair a torn labrum on my left shoulder. I’ll be 44 in 3 weeks.

3- I’ve been doing body weight exercises since my last surgery 11/14 but would like to get back to weights to gain some more strength/mass

4-I just finished your USAF PFT program and I am a monthly subscriber.

5- Routines that I could finish in 45-60 minutes would be best since I run in the AM and workout over my lunch break.

Thanks in advance!

ANSWER

Issue is overtraining with your marathon prep work.

Given that, in general I’d recommend a solid, barbell focused strength plan.

Couple Options:

1) In-Season Strength Training Plan for Endurance Athletes

2) Big 24

Of the two, I’d recommend Big 24, but cut down to 3 days/week. Still do the sessions in order, just complete 3x/week through the marathon.

If you find you’re not making the strength or your running progressions, cut back on the strength stuff to 2 days/week.

Big 24 will automatically “scale” to your current strength level – including your shoulders/upper body.

– Rob

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QUESTION

Would you recommend one of the current programs

for MMA type training please.

     

ANSWER

I don’t have a MMA-specific plan.

Of the ones we do have, I’d recommend 357 Strength: http://mtntactical.com/shop/357-strength/

– Rob

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QUESTION

Hello I am writing to get some advice on a new pt plan. I purchased your apft plan when I was a PSG at Fort Riley and it worked wonders. I have since moved to Fort Benning where I am with a group of not so motivated people. I busted out your pt plan and it got them a little motivated again. We have taken our apft and I am looking for something to build onto what we have already started, what are your suggestions?

ANSWER

Next I’d recommend Humility: http://mtntactical.com/shop/humility/

Here’s more on the plan: http://mtntactical.com/all-articles/plan-focus-humility/

– Rob

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QUESTION

I spent 5 years in the marines and I am now enlisting in the army under the 18x contract. I consider myself in decent shape. I can run 8 miles in an hour and the army pft isn’t very challenging to me. Currently I can ruck 10 miles in 2.5 hours with a 45lb ruck the route is a mix of gravel roads, trails, pavement, and hills of the mix. Right now I’ve been lifting 5 days a week, I’ll run 3 times a week an 8 miler, 6 miler, and then a 4 and I’m also rucking twice a week one 4 miler with a 55lb ruck and then I’ll just ruck for an hour walking as fast as possible with a 45lb pack. Is there anything else I should include?

ANSWER

Work Cap Smokers, Focused APFT Work, Speed over ground running, rucking up to 18-20 miles, Multiple 2-a-days, focused shoulder endurance work.

Here’s our go to plan for SFAS: http://mtntactical.com/shop/ruck-based-selection-training-program/

– Rob

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QUESTION

My lovely wife can’t help but notice how much fun I’m having w/ your programming this year.  I’m in the middle of bodyweight foundation & am feeling/seeing great results.  Progression between assessments has also been solid.

I asked her to join me at the start of Bodyweight Foundation & she ducked me over her concerns about the intensity of the program & the amount of running required.  For the last number of years, she’s been mainly doing fitness classes at the gym (sculpt, power pilates, power hula etc.) & if you ask me, programmed intensity is exactly what’s missing.  But I’m certainly no expert, hence this email.

She will be 50 in six months & is feeling many of the effects of perimenopause (insomnia, hot flashes, some anxiety).  She’s carrying around an extra 25-30 pounds & I know better than to blame this on a midlife metabolic slowdown.  We’re both undisciplined w/ our diet & simply eat too many carbs, which we’re starting to address.  After reading a lot of your stuff, we are very clear that a good diet “simply” takes discipline & that you can’t train your way out of a shitty diet.

The other issue to keep in mind is that her knees aren’t in the best of shape, exacerbated I’m sure by the extra weight she’s carrying around.  Where would you recommend she start? For sake of expediency, if your recommendation is Bodyweight Foundation, I have a few specific questions:

1.      Is it okay for her to alternate running w/ stationary bike or substitute bike altogether if her knees act up? If so, how would she do the assessment & what times/distances/pace should she follow?

2.      I don’t think she can get any pull ups done so should she start w/ horizontal pull ups or the pull up rack where you can add weight to make them easier to do?

3.      She should be able to get the lunges done, but if not, any recommended substitute exercise?

As always, I appreciate you getting back to me w/ your thoughts.  Thanks for the great work that you do!!

ANSWER

Yes on bodyweight foundation. The beauty of that plan is via the initial assessment, it automatically “scales” to the incoming fitness of the athlete.

Answers:

1) Yes. But better would be to have her fast walk. Cut the distance in half for the assessment and the intervals. For the fast intervals, just have her fast walk 400’s as fast as possible. For the “easy” timed efforts, have her walk at a moderate pace.

2) Have her do horizontal pull ups. Adjust the bar height so she can get 10-15 for the assessment.

3) Have her do lunges with a pair of trekking or ski poles, or 2 pieces of PVC to help herself up out of the bottom.

Diet – you know our dietary recommendations. Start with 5/clean, 2/”dirty” …. then drop to 6/1.

– Rob

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QUESTION

I am a fire fighter in Lubbock, TX. I am on week six of the fire leopard session and have really seen improvements in my physical fitness and have really enjoyed the fire rescue program. Do you have any suggestions on once I finish the leopard on unloading and what would be a good following program for the leopard session. Any input would be greatly appreciated. Thanks

ANSWER

I’m building the second plan in the series, “Jaguar” this week – and it should be up by Friday. You’ll want to take an unload week between “Leopard” and “Jaguar” then roll into Jaguar.

Unload? – bodyweight and some light running. 3-4 days/week.

Tag me via email on Thursday if you can’t find Jaguar.

– Rob

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QUESTION

 A good friend of mine directed me to your website.  I currently live near Dallas, but intend to run a couple 15 mile mountain runs next summer with elevations starting at 5000′ and cresting at 13000′.  I don’t have anything nearby that even resembles a small hill, and as such, am not sure how to train.  I am a reasonably fit 37 year old male and was a D1 college wrestler in a past live.  I am 5’4′, and weigh 175.  I qualified for and ran the Boston marathon in 2015.  I usually train 4-5 days a week combining running, barbell lifts, and kettlebells.  how do I get ready to run up a mountain when I don’t have a hill within 300 miles (which by they way is why I want to do it)?  What training programs would you recommend?

ANSWER

I’d recommend the Alpine Running Training Plan:  http://mtntactical.com/shop/alpine-running-training-plan/

You’re going to have to get creative for the vertical gain in the plan. Best is laps and laps on stadium steps.

Good luck!

– Rob

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QUESTION

Greetings. I’m looking for some guidance in choosing a plan. I had a hip arthroscopy in Jan of this past year and have successfully completed my physical therapy and rehabilitation. I have been released by the therapist and surgeon to full duty. I am scheduled for to deploy early next year and I am looking for a plan that will get me ready for that deployment. I’m a nurse anesthetist on a FST and the physical demands of my job will be largely loading & unloading our equipment then setting up. This will likely be occurring on a frequent basis so I’m looking to prepare physically for long haul.

ANSWER

Start with the Post Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/

Follow it up with Resilience: http://mtntactical.com/shop/resilience/

Resilience is a total body plan, which will introduce you to our Chassis Integrity mid-section training programming.

Here’s more on Resilience: http://mtntactical.com/military-athlete-articles/plan-focus-resilience/

– Rob

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QUESTION

1. In the description it states that the program is not a PDF download but is accessible online. Is the online content limited to 8 weeks, I.E. like a daily workout, and then you lose access? I ask because I would need to have an idea of the weeks/month workout prior to the actual day the workout is performed in order to put it on the training calendar and clear it with the command.

2. Equipment needed, is that per squad member or total? Example, it states 2×40# sand bags, 2×60# sand bags and 2×80# sand bags. I assume that covers the whole squad but I just wanted to make sure.

ANSWERS

1) You have access to the entire training plan – all the training sessions – for as long as we’re in business.

2) Equipment listed is per squad.

– Rob

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