QUESTION
I just wanted to start off by saying I absolutely love your programs. Awhile ago, your plans were recommended to me by some TACP buddies so I decided to finally give you a serious look. Haven’t been happier. Unfortunately, last month during a 29 mile memorial run I sustained an injury to my IT band. It has yet to heal and I am not allowed to run or ruck for at least another month. I was wondering if you all had any suggestions for some plans I could follow or adapt to fit my unique situation. I’ve got the AF PT test in February and TACP assessment in May so those are my train up times. Anything helps.
ANSWER
For the next month I’d recommend you focus on strength and complete the MTI Relative Strength Assessment Training Plan.
For the sprinting/running in the plan, substitute rowing or better, spinning on a stationary bike.
– Rob
QUESTION
I am a 52 yr old female. I train regularly and was once a pretty decent runner. I’m getting back into running more and will run a 10k in April 2018. I also plan to do my first Goruck Challenge, either in June or September 2018. So, I was thinking that I will concentrate on running, then move on to train specifically for Goruck. I think I’ll mix in some rucking prior to the 10K, however. Do you have any suggestions?
ANSWER
This plan includes strength training, and should take you right into your April 10K. You could add some rucking to this plan – perhaps a 3-5 mile effort at 25-35# on the a weekend day.
If you do the June event, you’ll have a few weeks between your 10k and beginning the GoRuck Challenge Plan. I’d recommend during that time you complete the
Bodyweight Foundation Training Plan.
If you opt for the September event, start with the Bodyweight Foundation Training Plan, then drop into the
SF45 Packet of Training Plans and work through these until you start the GoRuck Challenge Plan before your event. The SF45 plans are designed for high impact tactical and mountain athletes age 45-55.
– Rob
QUESTION
I’m an MTN Tactical subscriber, an Army athlete, 31yo, 6’8″ (not a typo, 2.03 meters), 230 pounds. What programs should I line up to make long term gains in my upper body work capacity, given that I’m starting with low relative strength? I just completed Bodyweight Foundation, On Ramp and Humility in that order and saw slight gains at best.
I’ve been following Military Athlete/MTN Tactical programming since about February 2016. This summer I took a big block of leave, then went back to Bodyweight Foundation V2, then started the ruck based selection training packet with On Ramp, and I just finished Humility V2. Despite all the work on upper body push/pull movements, my upper body numbers are barely improving – see below. Am I expecting results too fast? What should I do to improve in this area?
Here are my assessment results from across the three programs:
05JUL: Bodyweight Foundation V2 #1: 25 HRPUs, 9 Pull Ups
19JUL: Bodyweight Foundation V2 #13: 25 HRPUs + 2 on knees, 10 Pull Ups
16AUG: Record APFT: 50 Push Ups
24AUG: On Ramp V2 #1: 26 HRPUs, 8 Pull Ups
06SEP: On Ramp V2 #11: 26 HRPUs, 8 Pull Ups
31SEP: On Ramp V2 #31: 27 HRPUs, 10 Pull Ups
21 & 23OCT: Humility V2 #1 & 2: 27 HRPUs, 49 Burpees, 10 Pull Ups
13 & 14 NOV: Humility V2 #16 & 17: 27 HRPUs, 51 Burpees, 10 Pull Ups
21NOV: Record APFT: 53 Push Ups
10 & 11 DEC: Humility V2 #31 & 32: 27 HRPUs, 59 Burpees (just barely completed 16 in minute 4), 8 Pull Ups
I’m planning to continue the training packet and start Big 24 V4 this weekend, pending your feedback. I will update you with my 3RM numbers.
ANSWER
You will eventually reach your genetic plateau – but I’m not sure if you’re reached that yet. In general, we’ll see a 10-20% increase in performance for athletes new to our plans. This increase won’t be repeated if you repeat the plan – one of the killer aspects of strength and conditioning is everything works, but nothing works forever.
My guess for you, in particular, is given your size, you’re suffering from long-arm syndrome. At 31, you’re done maturing, and at 230#, you’re about right for bodyweight – so my guess is long arms are hurting your push up and pull up numbers.
Will you be able to increase push up and pull up performance ever? I’m not sure. But moving forward, it would be good to try some different bodyweight progressions or, move away from bodyweight for a while and into weight training.
Bodyweight Option – The progressions in the plans you’ve completed so far have used the same progression – a density percentage progression based on an assessment. If you want to continue with bodyweight stuff, I’d recommend the
Push Up and
Pull Up Packets of plans. Each includes different/multiple progression methodologies … weight pull ups for example, and high rep bench presses, etc. for pull up and push up progressions. My sense is you’ve squeezed all of the improvement you’re going to get out of the percentage density unloaded progression and need to try something else.
Hypertrophy, then Strength Option – This would be a pivot to weight training beginning with hypertrophy – mass building. I’d recommend completing the
Ultimate Meathead Cycle which trains upper body Hypertrophy and lower body strength and then following it with the
Eccentric Strength Training Plan – which is all strength of lower and upper body.
What I’d recommend is the Hypertrophy, then Strength Option, followed by the Bodyweight Option (different progressions) – then re-assess and see if we’ve made any improvement.
– Rob
QUESTION
It’s been a while I hope all is well. What your suggestion on workouts for 40 and over? I’m still in law enforcement, however not doing most of what I use to such as swat. I am as bulky as I’ve ever been at a solid 193. I have noticed that the gain of mass has deterred a lot of confrontations that I would have had issues with like in the past.I’m still pretty quick, however I’m good for a really solid 50 yard dash and I’m gassed.My concerns are with cardio in the past is my gains melt off extremely fast. Suggestions?
ANSWER
I’d recommend the plans and progression in the
SF45 Training Packet. This programming is designed for high impact athletes ages 45-55 years old.
– Rob
QUESTION
I’m a retired Army officer and have used your programs in the past. I live off the road system in Alaska and have limited access to the standard gym equipment. I do have a set of kettlebells that I’ve used for many years. My goals are maintaining base fitness, maintaining hunting specific fitness and preparation for kettlebell sport. Any direction you could give would be appreciated.
ANSWER
Following bodyweight foundation, move to the plans and order in the
3-Stooges Training Packet. These are specifically designed around dumbbells/kettlebells.
– Rob
QUESTION
I could use your help, if you have time. I have gone through the Big Mountain plan, and loved every minute of it. So, thank you.
However, I am switching goals. I need to get ready for a long field season, beginning in mid-June. High mileage, heavy packs over rugged terrain in the Northern Rockies, coupled with manual labor. I am looking for a plan that would combine legs/lungs and upper body to deal with the stress. I just hit 40 years old, and need to up my durability and improve the strength and resiliency of my core and lower back. I was a long-time ultrarunner until recently. I don’t have access to a gym for the next 6 months with any regularity. I can put in about 12 hours a week (max) to training.
Do you have any suggestions?
ANSWER
You’re equipment limitations restrict what I can suggest for you. Here’s what I recommend:
Weeks Plan
You’ll need to invest in a pair of 25# dumbbells and build a sandbag to complete the final 3 plans.
– Rob
QUESTION
I just read the article and watched the video on Base Fitness. I am very interested. I don’t have access to a full gym so what programs would you recommend?
ANSWER
Following Bodyweight Foundation, we have several
limited equipment plans to choose from – email back after with your equipment restrictions and I recommend one.
– Rob
QUESTION
I can’t find anything in my training program about supplementation.
I have to workout out early in the morning. I find that I’m not energetic at all during these workouts.
Do you recommend any type of supplements? Especially for early morning workouts?
ANSWER
We don’t recommend any supplements.
Eat 1/2 an apple, a spoonful of peanut butter, and drink a cup of coffee before early am training.
– Rob
QUESTION
First, some background. I’m currently 23 years old, sports background in volleyball, CrossFit and running. Started training specifically for a military job a few years back. Current weak sides are any press exercises involving the shoulders, and my swimming could be better. My strong sides are agility and endurance.
When you’re a civilian and want to join the Army Green Berets here in the Netherlands, first you have to attend and pass a three day selection course. I passed that.
Then you have to attend the Army basic airborne (air assault) infantry soldier training, which is 23 weeks. I’m currently halfway that, it ends in March.
In week 37, the green beret training will start off with 4 weeks of skill development and physical training. After those 4 weeks, the infamous Elementary Commando training starts, which lasts 8 grueling weeks and is considered one of the hardest and demanding army trainings here.
After getting my red beret in March, I’ll be stationed at an airborne unit until september, when the commando training starts. I’m looking for two things:
– a plan I can follow IF the unit’s PT program is mandatory for me (usually consists of gym training, but also outdoor lessons including rope-climbing etcetera);
– a plan I can follow IF we are given liberty to follow our own programming until september.
Looking forward to hearing from you.
ANSWER
Question 1: A plan I can follow IF the unit’s PT program is mandatory for me (usually consists of gym training, but also outdoor lessons including rope-climbing etcetera)?
I recommend guys who have to do Unit PT and want to do extra training focus on strength training in the evenings, 3-5 days/week, depending up on the intensity of your unit PT. Specifically, I’d recommend the
MTI Relative Strength Assessment Training Plan to start.
Question 2: A plan I can follow IF we are given liberty to follow our own programming until september?
I’d recommend you work through the plans in the
Greek Hero Series, beginning with
Hector. These plans concurrently train strength, work capacity, endurance (running, rucking), tactical agility and chassis integrity.
– Rob
QUESTION
I am a current LEO and am looking to change agencies and will have to take a PT test (based on Cooper) as part of the process. I live in the county which makes getting to a gym difficult. I have a “home gym” with a tredmill and a Bowflex unit and a couple of homemade sandbags that I use for weighted hikes. Would I be better served with a plan within the limited equipment section or will I be able to fulfill the workouts in the LE section
ANSWER
Our LE Programming found in the
Spirits Packet of plans requires a fully functional fitness weightroom.
– Rob
QUESTION
I will be starting the ruck based selection program during my deployment. I have noticed the volume is a lot less than what I am currently doing and doing less makes me a bit nervous especially in my pursuit of the 18x contract (I am currently Air Force so I will haft to go basic training, infantry school, jump school, prep and finally selection). What I am doing now is running 40 miles a week, and rucking 20 miles a week. I use a power lifting program for bench, squat, deadlift, and shoulders. A typical day is morning CrossFit type workout, 2-4 hour break, 8 ish mile run, full day of work, power lift circuit and then finish the night with durability work (bad right shoulder) and a total body stretch. Is adding runs/rucks detrimental to the training packet? I know overtraining could be a big issue and risk for injuries. If it is possible to keep my volume how/when should I add them in to the training packet? Thank you very much for your time, it is greatly appreciated.
ANSWER
Understand the programming includes assessments, and hard ruck/run intervals based in assessment times, as well as multiple two-a-days and long weekend rucks.
You’ll want to complete the plan directly before Basic. You can continue your current programming prior to that time, or better, work though the plans in the
Ruck Based Selection Training Packet.
– Rob
QUESTION
I am about to turn over to 40. I am currently sitting at 15 years of active service. I do belong to a SOF unit as well. The baing said I understand my need for needing work capacity, strength and the rest of the gambit. I am interested in hearing your thoughts and our knowledge on how 40 year old handle your daily workouts. Is there a scale they follow? Or is your programing set so as to not need scaling (is. Work to good set of 2 and stick). Thank you for your assistance in advance.
ANSWER
1) Over 40 and still in SOF, Should I Scale Workouts?
No – if you’re still on the tip of the spear and breaking down doors or going on regular ops. There are no slow bullets especially made for older tactical athletes. Your fitness demands are the same as younger guys on the team and you should train accordingly. You may need more time to recover from the training – which means getting more sleep and eating clean. Otherwise, it’s all the same. If you’re LE SWAT/SRT complete the plans in the
Gun Maker PacketPerhaps – if you’re so senior you’re riding a desk and not breaking down doors. If so, it’s up to you if you want to follow our regular tactical programming or move to our
SF45 programming for athletes 45-55 years old.
2) Does your regular tactical programming automatically scale for loading?
It depends upon the individual cycle and the specific type of programming in that cycle. All of our strength programming does scale – most use some type of 1RM assessment and subsequent progressions based on your assessment results.
Not so for our work capacity programming. Most loading and design for this is not scales and loading/intensity is prescribed.
– Rob
QUESTION
I have about 22 weeks until I leave for Army Basic Training and wanted your recommendation as to what to do with my remaining time before shipping out to maximize my APFT score. A little background, I really wanted a option 40 contract however I had to get a waiver due to a past knee surgery. This ruled out option 40, but I was informed I might still be able to get a RASP slot in basic or AIT if I’m one of the top 5 or so PT performers. My background is in powerlifting and football so I’ve had to cut a lot of weight (over 60 pounds) in the last year and a half. I’m currently 6’3 210 and can do 67 push-ups, 96 sit-ups, 14 pull-ups, and run a 13:41 2 mile so I can obviously stand for improvement in all areas although I feel running and upper body strength endurance are my biggest weaknesses. As far as strength I meet or exceed all of the standards on your website. Thanks for the quality products that you consistently put out.
ANSWER
Here’s what I recommend:
Weeks Plan
13-17
Valor – Intense, work-capacity focused plan which includes running and ruck running intervals
– Rob
QUESTION
ANSWER
I’d recommend you focus on skiing and complete the
Dryland Ski Training Plan starting now. This is a full-on program which will get your ready for your ski season.
– Rob
QUESTION
Thanks for the great train up, I followed the MTI train up for Ranger School and had no problem making it through RAP week or Benning/Mountains phase. Here’s where I have my question though: as part of class 18-02, we have a 20 day block leave period that began yesterday with us reporting back on the 5th of January prior to going down to Florida.
I need help with what I should be doing PT and diet wise: my body and fitness are currently in shambles, essentially in survival mode. I’ve lost about 15-20 pounds, a significant portion of that being muscle. I feel like my body chemistry is absurdly out of whack, essentially being in survival mode right now. I know that is not very scientific, but its where I am right now.
I want to show up to Florida in as good shape as possible, I just don’t know how much I can/should be doing over this block leave period.
Also looking ahead to after graduation, what should I be doing at that point to rebuild fitness? I was thinking of going to the on-ramp program, then to the daily operator workouts.
Thank you for the help, you’ve got a long term subscriber here!
ANSWER
Now – a full week of rest, and eat anything you want. For the remainder of your break – eat “clean” (
see here) and start back with some easy training. Perhaps 2-4x sessions/week from the
Military On-Ramp Training Plan.
– Rob
QUESTION
I’ve been looking into your programs for quite some time and was recently at a conference where the company was mentioned again, causing me to reconsider and potentially try one of the programs. I’m skeptical, however, because I’ve purchased plans before in the past and they were not what they were described as causing me not to complete the plans for a variety of reasons and basically wasting a lot of money.
I’m a Firefighter/paramedic at small size department just outside Dayton, Ohio. I’m ashamed to admit that I have let myself get out of shape after playing years of sports. I’d like to try a plan after hearing such rave reviews however, I’m concerned whether or not my current fitness level will allow me to complete the training and I’m also concerned whether or not I have the appropriate equipment as I only have a sandbag, as well as, almost a complete set of dumbbells.
I’d like some guidance on the above questions and which plan you feel would be a great place to start. Any insight would be greatly appreciated.
ANSWER
We feel strongly that fitness is a major safety issue for first responders – i.e. if you’re unfit, you’re a safety risk to yourself, your other unit members and the public you serve.
As well – we feel strongly fitness is the personal professional responsibility of the individual first responder.
Your doubts? Not sure how to address that. I’m a strength and conditioning coach, not a salesman, and we have a guarantee on our programming. It’s up to you to demonstrate the commitment needed to follow the programming as prescribed and train accordingly.
– Rob
QUESTION
I recently purchased the bodyweight training plan. I am 42 year old Military Athlete and intend to begin using this program as we prepare for a deployment.
I have once concern. I have arthritis in my left knee and after multiple surgeries I limit my running to preserve the knee. I have ready access to a Concept 2 rower. Can I substitute rowing for the running work? If so, how should I calculate?
Thanks!
ANSWER
Better would be cycling, spinning, but if you insist, you can row.
Make the sub based on time, not distance and assume you would have run at 10 minute/mile pace. If the plan calls for a 3 mile run, assume you’d run at a 10 min/mile pace, and row for 30 minutes.
– Rob
QUESTION
My head is spinning looking at all the great information you have listed on the site. I am nsca cscs certified and have been coaching for 15 or more years with different sports. You have so much good information there. The reason I can’t decide what to use is because I have a couple of goals centered around track cycling and also possibly completing the goruck selection event. My past experience is that while I have the knowledge to program my own training if I overthink it then it becomes a challenge to rest enough. Or feel like I’m doing enough. So I’m looking into your programs to see what fits the girls. If you have any advice at all I am all ears.
Track cycling begins in may. Goruck is in September. I plan to do a mixture of events throughout the summer just for travel, camaraderie, and competition.
Your programs all look incredible. Just spent another hour looking at your site. Well done. Thanks for your time. Hope you have a great day.
ANSWER
Our general approach is that the closer to your season/event, the more general your training can be. The closer to your event, the more “sport specific” your training can be.
Part of my recommendation depends upon how serious you are about your cycling season.
I’ve never programmed for track cycling and don’t have and won’t create a plan for that. I would assume the focus would be on track interval training and longer aerobic/base spinning sessions. Also – little to no upper body work to cut unnecessary upper body mass. 6-8 weeks prior to your season, if you’re serious, you’ll get 95% out of the weight room and onto the track training. On the weight room side, I’d recommend you look at
Quadzilla Complex 2x/week for transferable strength training. Start at 6 Rounds of 3x Quadzilla @ 25# dumbbells and progress up to 6 Rounds of 6x Quadzilla.
If you want to add more work, including work capacity, look at the
30-minutes Per Day Dryland Ski Training Plan. But …. your gym-based work should not interfere with your track work because of fatigue or soreness – so be smart.
GoRuck Selection? – I’d recommend the plans and progression in the
Ruck Based Selection Training Packet, with the exception of substituting the
GoRuck Selection Training Plan for the last plan in the packet. I understand you don’t have enough time to complete the entire packet. Where you start depends upon when your cycling season ends.
– Rob
QUESTION
Just wondering where to really start, 45yo, had L4-5 fused 4 years ago, virtually pain free, run about 6 miles a week. Considering a job with Border Patrol but need to get some real basic fitness back. Medically retired Army.
ANSWER
– Rob
QUESTION
Wanted to ask if any of the training plans would be better suited than others to get me ready for volunteer ski patrol.
ANSWER
– Rob
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