How is Mountain Athlete different from other training programs on Strong Swift Durable?
To start, Mountain Athlete programming is varied and seasonal, just like mountain sports are. For years we offered a “Base” fitness programming for general mountain athletes, but have discovered that most recreational mountain athletes enjoy multiple mountain sports, and thus split their training between focused intense pre-season work ups, and short periods of general fitness needs between these sport specific cycles.
The programs you see are our seasonal sport-specific pre-season programming for specific mountain sports. The only exception to this is Rock Climb Training, which goes year round. For example, in the Fall we have sport-specific cycles for FreeSki Training (dryland ski training), Ice Climbing and Rock Climbing.
In the Spring will offer sport specific cycles for Kayak/Paddling, Rock Climb Training, Mountain Running and Mountain Guide Pre-Season Training.
If you are a mountain athlete between sport-specific pre-season training cycles, we recommend you do the SSD Sessions for general fitness until a few weeks before your season or event. Questions? Email email@example.com.
- Questions about training? Email: firstname.lastname@example.org
- Customer service/troubleshooting? Email: email@example.com
- 3535 South Park Drive, Jackson, WY 83002
I’m having trouble logging in to my account.
Login button at the top right of the screen (head icon) will direct you to the login portal. If you signed up on one of our other sites (Military, Mountain or LE Athlete), the same username and password will work. If not, use the “forgot your password” link to be emailed a link to reset your password.
Still not working? Contact firstname.lastname@example.org
I just purchased a plan and can’t find/open it. Help!
If you’ve purchased a plan, you should have received an confirmation email with the plan details inside. Once you’ve purchased a plan, you’ll be able to access it by logging into your account.
How can I train with you?
You can train with us several ways:
- Sign up for an online subscription. You’ll get 4-5 days of training year round. You’ll have access to all of our programs (General Fitness, Mountain, Military, LE). Once you login, you’ll find the training plan for the day. You can find video demonstrations of any exercises you may not be familiar with in our video library.
- Purchase a training plan. Our plans vary in length from 3-12 weeks in duration, and you can use them again and again. They range from plans that prepare you for a specific event (a competition or expedition), a sport (climbing or running, for example), or are focused on training a particular fitness attribute (strength, work capacity).
- Take a course. We offer various courses throughout the year at our Jackson, Wyoming facility. Often the courses focus on learning to design your own training programs. We also travel to teach custom courses to various military units, law enforcement departments, or fitness coaches around the country.
What makes your program different? Is it like CrossFit?
Here are the ways our program differs from CrossFit:
- Focus in on field performance, not gym performance: CrossFit is “the sport of fitness” – and gym numbers/exercises are paramount. We understand that for Mountain Athletes, all that matters is outside performance. This allows us to constantly modify/change/improve our programing as we learn and evolve.
- Programming Detail: Military Athlete training sessions are thoroughly periodized, programmed and designed. Nothing is random about our training sessions.
- Fluid Periodization: Military Athlete mesocycles have a cyclic emphasis which rotates between strength, work capacity, stamina, endurance, climbing fitness and durability. To our knowledge, typical CrossFit programming does not deploy periodization or mesocycles of any type.
- Bias toward Strength: Mountain Athlete programming has a bias towards relative strength, as opposed to the work capacity emphasis of CrossFit programming.
- Volume and Training Session Length: Mountain Athlete programming pushes more volume, and its training sessions are longer than typical CrossFit WOD’s. Strength, Work Capacity, and Climbing sessions are designed to be 60 minutes long. Stamina and Endurance Sessions can be 60-120 minutes long, and include 2-a-days.
- Durability Included: Mobility and durability drills are included in these training sessions, sometimes worked into strength circuits, and sometimes worked into durability-only circuits.
- Focused Core Strength Training: Several sessions included dedicated and focused core strength training circuits. We believe a strong midsection is essential to durability and our programming reflects this.
- Not every training session or circuit is a race: Circuits or other training session parts which are “for time” or are to be sprinted through are clearly indicated in this training plan. Unless the training plan calls for “for time” or “sprint effort” work briskly, not frantically. In general, these sprint efforts will be relegated to parts of Work Capacity training sessions.
What are your strength standards?
MOUNTAIN/SSD STRENGTH STANDARDS
LIFT MEN WOMEN
Front Squat 1.25x BW 1.0x BW
Hinge Lift 1.75x BW 1.25xBW
Bench Press 1.25xBW .9xBW
Push Press 1.10x BW .7xBW
Hang Squat Clean 1.1x BW .9xBW
What equipment do you recommend for a garage gym?
Here’s the equipment we recommend:
1x “Econ” barbell – should cost less then $150
Pair @ 25#
Pair @ 35#
Pair @ 45#
Pair @ 55#
Kettlebells (check in local fitness stores to avoid shipping):
Squat Stand – “Econ” – go with Rogue Fitness Squat Stand that includes a pull up bar
Flat Bench (can purchase via Rogue). Buy a welded bench!
Climbing Rope (if possible)
Dragging Tire – see our video
GHD – it sucks how expensive these are. If you want one, try to find one in the $500 range and look for shipping deals.
Interval timer – Timex 100 Lap Ironman Watch is best
20x24x30″ Plyo Box – Build your own
Equipment Supplier? We use Roguefitness.com and have had great luck with them.
What about nutrition?
Our view of nutrition is contrary to most. First, we find the goal of proper nutrition can be and is used as an excuse not to train hard. There are many people with great diets who are severely deconditioned. Likewise, there are many people who have terrible diets, but are very fit.
We do believe that a bad diet will limit and hinder your fitness. Eat well, train hard, get plenty of sleep, and you’ll make great gains. It’s an element of your training.
Second, proper nutrition is intuitive, it isn’t rocket science. You know when you’re eating junk.
Third, we believe strict, onerous diets are not sustainable over the long run. And we’re in it for the long run.
Finally, “event” nutrition is different from daily nutrition. If you have a long run, big climb, or tactical mission ahead, carbo load or you’ll likely bonk.
Here’s our Nutritional Guideline:
6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don’t eat carbs (bread, spuds, rice) or sugar.
1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We’ve found you can’t eat clean over the long term without cheating. We’ve also found the longer you stick to this diet, the less you’ll “cheat” on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.
I’m just visiting Jackson. Can I attend a training session?
Most the time, yes. We have followers around the world and many want to see the place in person and train with the Lab Rats while on vacation in Jackson. We generally do our best to get them in. Email us to check.