Have a training question? Email founder Rob Shaul, rob@mtntactical.com
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Base Fitness and BJJ Programming for Canadian Infantry Officer
ATHLETE:
Hope all is well. Interested in your content and wondering what the best program or series would be for me.
I am an infantry officer in the Canadian light infantry, for the last two years. We frequently go on month long deployments or exercises and I consistently struggle with how to get back into training after such time off and make progress with interruptions in training.
As well, I am moving to a reconnaisse platoon next year and want to be as fit as possible to put me best foot forward as it is the senior platoon in my battalion.
I still have to lead and participate in unit PT and am a frequent practitioner of judo and grappling.
What program is best for me?
any suggestion on how to approach frequent layoffs from running and lifting?
ROB:
Programming? I’d recommend the plans/order from our Tactical BJJ programming. These plans are designed to build/maintain tactical fitness for tactical athletes who train BJJ/grappling 2-3x/week. Start with Casey Ryback. This programming is flexible to your schedule so you can flex it around big unit PT days, or grappling practice.
Running / Lifting Frequent Layoffs? Best is to complete professional limited equipment fitness programming when possible when you’re on field exercise. From our stuff, Achilles. Bodyweight Strength, work capacity, running and rucking.
Questions?
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Restarting After Injury and Newborn: How to Blend Strength and Running
ATHLETE:
I’m coming back from a hiatus from more serious training (small meniscus injury OCtober 2024 and then newborn baby #3 in 2025). I’m hoping to do a 50k-50mile ultra trail race in December 2026. I have your offseason strength training for endurance athletes plan I purchased a while ago (6 weeks program). I’d like to start to implement that program but also continue to do easy runs focused on proper run technique and easy aerobic base. Also running is good for my overall mood and enjoyment as I love getting outside and moving. Any suggestions on how I might modify the offseason strength for endurance athletes plan to also include some running? Would it be advisable to add 2-3 easy runs per week and extend the plan from 6 weeks to 12 weeks? Other suggestions?
ROB:
Your plan would work.
If you want it to be fully programmed, complete the Max Effort Strength + Aerobic Base Training Plan.
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CAAS Selection Complete—What to Train Before Airborne School
ATHLETE:
Thanks for the advice and the CAAS Prep plan. It prepped me well and I got selected.
One piece of feedback is you need to include pull-ups into the CAAS plan and the POAS plan for army special operations. The bar is real low at 2 total to pass at minimum but it will help candidates not be blindsided.
I’ve now got about 6-7 months before I head off to start the training pipeline for CA. I’m looking for some advice to prep for airborne school and generally build on my solid base I gained from selection.
Thanks for the programming, I wasn’t shy about the prep plan while in selection so hopefully more people will find your stuff.
ROB:
Congrats on selection! And thanks for the note on pull ups. We’ll add them to the PFTs for our plans.
Now? Time to do “base fitness” for military athletes – either the Greek Hero Plans or follow the Military Operator Sessions.
Then 5 weeks from Airborne School, drop out of base fitness and complete the Airborne School Training Plan directly before reporting.
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Turkey Trot to Summit Project: Aerobic Add-Ons, VK Prep, and More
ATHLETE:
After years of using your programming you’d think I’d know by now how well it works, despite a significant drop in running volume on just the Backcountry Ski Preseason plan I was able to run a 33 min 8k pushing all 50lbs of my son and stroller at a Turkey Trot. And since winter has decided to take its time in the west was also able to run from the parking lot to the top of Mt Sentinel in Missoula (2 mile and almost 2K of climbing) in what I consider to be a solid benchmark of about 30 min (I say about because now in my 40s that mark gets a little squishy every year. But I feel pretty good about myself when not hammering to make there in +/- 30min. I had a couple of programming questions to follow though.
1. I am just finishing week 3 of the backcountry ski preseason but am feeling a little aerobically deficient with the drop in miles. Would I lose much by spacing the weekly plan to a 10 day cycle and add rucking, running or cycling on an every other day in between the sessions? 2 a days to get miles in just isn’t in the cards anymore unfortunately.
2. Once I wrap that up was going to transition into the Mountain Athlete In Season Plan for several week. Looking to the late spring I have a project I am planning based off Brendan Leonard’s 7 summits of my neighborhood and doing something similar in my town. Self powered to all the named hills I can see from town. Biking distances will be 5-60ish miles at a time followed by a run peak bag of varying distance and elevation. This will be spaced out over weeks to maybe a couple of months, so not all in one go. What plan would you recommend for the preseason of this project?
3. Lastly following completion of this project going into the Fall, I’ll be doing The Rut VK and 28K, I feel like after the time doing the project, I’ll be feeling solid about doing the 28K but would really like to hammer the VK, any recommendations for specific VK training?
Thanks again coach. Really appreciate everything.
ROB:
Congrats on the Turkey Trot and Mt. Sentinel! 2K in 30 minutes is no joke!!
Answers:
1) That would work … as long as you’re making the progressions. The step ups in the plan are aerobic training. This plan is intense with the leg blasters/step ups joke, so if you do add aerobic base, make it base – easy pace – zone 2.
2) Only plan we currently have that is along these lines is the Jackson Hole Picnic Triathlon Training Plan. Skip the swimming in the plan and it should prepare you.
ATHLETE:
For the Jackson Picnic plan on the days I nix the swimming do I just do the PM session or would you suggest adding something else to the plan on those days? Thanks
ROB:
Nix swimming. You can just skip that element, or you can add in an easy-pace recovery run, 30-40 minutes.
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Firefighter Prepping for a 50K With Limited Training Time
ATHLETE:
I’m currently a firefighter in the Phoenix area. I have a background in the Marines, and as a Hotshot. I’ve been active since I joined at 17 I’m in fairly good shape but not the best! I’m 35 years old and I’m trying to get back into running and am eyeballing a 50k in March. It’s a total gain of about 6800 ft. What program would you recommend for me? I’m still trying to maintain strength for the job as well. Thanks!
ROB:
You’ve got 10 weeks until March beginning Monday.
50K is no joke.
Complete The Rut 50K Training Plan, but decrease the prescribed vertical (either step ups or uphill hiking) by 1/3. The Rut’s vertical gain/loss is over 10K.
After, you need to get back to training for your job. Drop into the Big Cat Series Plans or the Urban Fire Sessions. These are both MTI Base Fitness programming for Urban Fire/Rescue and concurrently train strength, work capacity, short endurance and chassis integrity (functional core).
Questions?
ATHLETE:
For the longer hikes for vertical gain, if it lands on a work day, would a stairmaster or treadmill that can incline be a viable option? I know the gym option is there, but I’m in a busier fire house so I don’t know which one would be best to get back into when getting interrupted by calls.
ROB:
I’d prefer step ups – because I know they transfer. But stair master would work too. You’d need a really steep angle on a treadmill.
For step ups – 50x step ups = 400m of vertical.
Stairmaster? – see if it tracks vertical feet gained.
Treadmill? – use AI and figure how much horizontal distance at the treadmill’s angle = the prescribed vertical gain.
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Best Order of Wildland Fire Plans for a 6-Month Offseason
ATHLETE:
What order should I do the Wildland fire training plans during a 6 month off season, wanting to end the 6 months with the 8 week smokejumper plan. Wanting to build strength but keep my endurance.
ROB:
Here is the suggested plan order for our Wildland Fire base fitness plans.
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Training Pipeline for SWAT/SRT Selection With 27+ Weeks
ATHLETE:
Good afternoon, I am starting SRT/SWAT prep using the pipeline. I have potentially until July to prepare, and I am looking for some guidance on where to start in the pipeline.
Our testing is broken down in the following:
– 1 mile run: 8 min or less
– 40 push ups in 1 minute
– 40 sit ups in 1 minute
– 4 strict dead hang pull ups
– 4 strict dips
Test is followed up by a gas mask run up a mountain, then qualification with our duty pistol.
Any help would be appreciated.
ROB:
The four plans in the SWAT/SRT Selection Pipeline are 28 weeks of training and you’ve got 27+ weeks until July … so start with the first plan – the SWAT/SRT Fitness Assessment Training Plan.
You should be over prepared based on what you’ve told me about your selection. The only thing the plan won’t specifically cover is dips … you can add them to the assessment in the final plan in the pipeline … and the hill run. You’ll want to practice that on your own a couple times prior to selection.
Email back when you get closer and get more vision on the exact date and I’ll help guide you in.
Questions?
One-Year SWAT Prep Plan With a Strength Base but Low Endurance
ATHLETE:
I’m planning onto training up for my police department’s SWAT team. I have about a year to train up. I wasn’t able to try out this month because I’m still on probation but would like to get a jump on things so I’m in the best shape possible when the time comes. I was wondering if it would be possible to have a program tailored for that long of a program. Thanks for your time.
ROB:
What can you tell me about the selection? Gate PFT? Duration? Rucking? Swimming?
Your current age/weight/height?
What training are you doing now?
ATHLETE:
I just got out the Army in December so I’m in semi descent shape as I sit now but I’ve been focusing more on weight lifting more recently. I realize that is the polar opposite of how selection will be based of what my buddies told me that just went to seat selection yesterday.
Selection has a PFT in the first iteration. From what I’ve been told it consists of a 1.5 mile run for an undisclosed time, a sprint drag carry, pushups, sit-ups, vertical jump, deadlift, and bench press. You get smoked throughout the training day with runs, burpees, pushups, an obstacle course, etc. As far as I know there is no swimming or rucking but id love to integrate rucking in my training. The duration of the tryouts consist of one day of a PT evaluation and shooting. The next two days are simply a board. After that they start harder training and evaluations but if you pass those three days you’re considered on the team unless you can’t make it through the training after selection.
Age- 27
Weight- 215
Height- 5’10”
Current training has consisted of off and on heavy lifting. I recently did a 1000lb club comp to see where I’m at. I haven’t been doing any running/cardio besides my daily 30min walk at max incline on the treadmill.
Benchpress- 295lbs
Deadlift- 475lbs
Squat- 425lbs
ROB:
Weeks Plan
1-7 Ruger – Multi-modal, Base Fitness training plan from our Gun Maker packet. The running and work capacity in the plan will get you moving.
8-14 Glock – 2nd plan in the Gun Maker series – continue to build your base fitness
15-21 SWAT Selection Training Plan – doing the plan early will give you a no -bullshit snapshot of your physical & mental fitness and commitment
22 Total Rest
23-45 Remaining plans in the Gun Maker series or the SWAT/SRT Sessions – this will keep you multi-modal and continue to build base fitness
46-52 SWAT Selection Training Plan – 7 Weeks Directly Before Selection
You can flex weeks 23-45 depending on your actual selection date … drop out of base fitness and complete Selection Plan the 7 weeks directly before reporting.
Biggest issue with your current programming is too much strength at the expense of the other mission-direct fitness demands – work capacity, chassis integrity and endurance.
Questions?
ATHLETE:
That answered all my questions. I’m gonna go ahead and get started with the first program Monday. Thanks for the help.
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Back from Academy, Ready to Train for LE Patrol/Detective Work
ATHLETE:
I hope all is well. I have used one of your plans in the past and loved it. It was to prep for a PT test. It worked excellent.
I am a 29 year old male. I weigh 200 pounds, am 6 feet tall, and currently sit at about 22 percent body fat.
I have had hip, knee, and back surgery, but all 3 were about 8 years ago. I have been in law enforcement for the past 5 years.
I want to become stronger in a functional way. While looking a little stronger, especially in my upper body, is important, I really want to ramp my overall strength up.
You offer so many programs, and I am an “all or nothing” guy. Before diving into one, are there any plans that you recommend for me specifically?
ROB:
What training are you doing now?
ATHLETE:
Right now, I just got back from a federal academy. Been mostly running and bodyweight. 5 times a week.
ROB:
You need to be training for the job now – and for out stuff that’s base fitness programming for LE Patrol/Detective.
My base fitness programming for LE Patrol/Detective concurrently trains strength, work capacity, chassis integrity (functional core), tactical agility, short endurance and upper body hypertrophy. It’s designed to address 90% of the mission-direct fitness demands of your day-to-day mission set.
You’re ready now to jump it.
Couple options … plans/order in the Spirits Series of plans (start with Whiskey) or the LE Patrol/Officer daily sessions. These are both base fitness programming and sessions are designed to last 45 minutes – so you can do them before your shift or at lunch.
Nutrition? – you can’t outwork a shitty diet. Here are our nutritional guidelines. Cut sugar and bad carbs and you’ll shed bodyfat.
Questions?
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Timing SFAS Prep With 12 Weeks Left in the Ruck-Based Packet
ATHLETE:
I am currently completing the “ruck based selection training packet” and I am on the last week of the plan “valor”. I didn’t start from the very beginning due to my selection date for SFAS being closer than 52 weeks and I was already in decent shape. I love the plans and have made tremendous progress but I do have a question regarding what you think would be best for me to do. I currently have about 12 weeks before I report to SFAS. The issue is my timing was off when starting the program and I want to do the “8 week ruck based selection program” but I’m not sure if I should start it 12 weeks out and just redo the last 4 weeks at the end of it or whether I should start the next plan that is called “resilience” and stop at the 4 week mark to start the “8 week ruck based selection plan”.
Any guidance you have would be much appreciated thank you for your time.
ROB:
No on repeating the last 4 weeks of the Ruck-Based Selection Training Plan … it’ too intense and I’m afraid you’d over train.
Do week 1-4 of Resilience, then drop into the RBSTP the 8 weeks directly before selection.
Good luck!
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Choosing Between SF45 and LE Patrol Plans at Age 60 With Shoulder Arthritis
ATHLETE:
I am want to sign up for you Law Enforcement program but am not sure which program to start with. I was a SWAT sniper until the beginning of this year. I am 60 years old and have bad arthritis in my shoulder. I still workout with weight training but do adjust some exercises based on how my shoulder feels while performing them. I am fit but could definitely be stronger and more cardio (I currently do 4 cardio sessions/week keeping my heartrate between 125-135). I am 5’6″ and weigh about 150.
I contacted you at the end of October and you suggested the Daily LE Patrol Stream or the SF45+Stream. It seems that you have updated your website and I was unable to locate these options. I like to push myself and was going to sign up for the Daily LE Patrol Stream.
Do you have any suggestions on which program might be better for me to begin with your programming?
ROB:
Both the daily LE Patrol/Detective Sessions and SF45+ Sessions are available, but no longer can be accessed without an Athletes Subscription.
If you don’t want to subscribe, you can do the LE Spirits Plans (beginning with Whiskey) or the SF45 Plans – beginning with SF45 Alpha.
I’d recommend you start with the LE Patrol/Detective programming and see how your joints respond … then if you can’t can’t the impact, move to the SF45 programming.