Q&A 10.14.23

by Mintra Mattison

QUESTION

I hope you are doing well today.  I have used several of your plans in the past with some of my favorites being Big 36 Strength, and Big 3 + 2 mile improvement.  I am writing this email to see if their is a cycle or rotation of plans for holistic fitness to maintain strength with good run support which has helped me prevent injury and also I would like to include more core / chassis.  Here is the harder part for planning and the real reason I am reaching out is that I am 46 years old.  Still in the military as a National Guard soldier and also deploy regularly every 3 ish years.  I would like to maintain improve strength numbers and also have a good cardio engine.  Some recent sample data.  Also whatever data I can provide to help put together like a 9 month cycle of plans I will gladly answer.  No injuries that hinder training.
Height 72 inches
Weight 215#
2 Mile run time 19:00
3 Rep Maxes
    Bench Press 195
    Back Squat  225
    Front Squat  135
    Push Press   115
    Sit Ups Only like 40

ANSWER

At 72″ you are heavier than I’d like. Cutting some weight first is going to be a key component to enabling running, preventing injury, etc. I’d recommend the follow plan progression:

If you have a fitness tests on the horizon, drop into one of our PT Test specific plans (ACFT, APFT, etc.).

QUESTION

I’m long time fan/user of your programming and avid ARETE follower. Thanks for your awesome work.
I’m currently active duty military and 6-weeks into recovery from breaking both radius and ulna (+surgery) in one of my arms.

I’ve recently been cleared to begin dedicated physical therapy and I am currently wrapping up your “Training Program for Athlete Suffering Arm Injury”. The PT is focused on mobility of the wrist and elbow. I’m cleared to increase in weight as I feel comfortable but not in excess of 50lbs for the next two weeks. I’m looking to get back to top Infantryman strength with eyes on a potential run at SOF Selection 1.5 to 2 years in the future.

What plan(s)?
Thanks in advance.

ANSWER

With a timeline that long, look to our Military Base Fitness Programming. Daily Operator Sessions, Greek Hero Packet, or Virtue Series Packet would all be appropriate. Of course, be smart with the loading and exercise substitutions to allow for a full recovery of the surgical site!

QUESTION

Right now I am doing your SWAT Selection V2 plan as I have SWAT Selection in September. My future plan is to go to National Guard SF.

That being said I have time to run through the full Ruck Based Selection Packet (SFAS) or SFOD-D (Delta) Selection Packet. I completely understand that SFAS and Delta are two different things. I was wondering: 1. What the differences in the plans would be and 2. Would the Delta plan take me to a higher level of fitness and give me a better prep for SFAS than the actual SFAS plan

ANSWER

The Ruck Based Selection Training Plan is specifically designed for SFAS and similar selections. It includes a variety of training to reflect the diverse fitness demands of SFAS, which includes plenty of rucking, team events, work capacity hits, etc.

On the other hand, the SFOD-D Selection Training Plan is designed with Delta Selection in mind, which is rucking dominant. It reflects the demands of that selection with a huge emphasis on rucking.

While the SFOD-D plan might take you to a high level of fitness, it might not be the best preparation for SFAS because the two selections have different fitness demands. The SFOD-D plan might have too much rucking and not enough general work for SFAS.

Therefore, if you’re preparing for SFAS, it’s recommended to follow the Ruck Based Selection Training Plan.

QUESTION

I’m a BP Agent that wants to do the BORTAC selection Course next year. I have a whole year to prepare and would like some advice. I’m already in good shape and can run, swim, and ruck well. But, I want to be in the best shape. Any words of advice would be appreciated.

ANSWER

I’d recommend jumping on the Daily Operator Sessions via the Athlete Subscription now, followed by these plans in order leading up to selection:

– BORTAC Selection

This will give you good ruck, run, and swim capacity leading up to the event. Let us know if you have any questions. Good luck!

QUESTION

I will keep this short and sweet. I am using a coach to train for two 50ks with one in November 2023 and then the other in February 2024 as well as an all downhill marathon in Colorado in June 2024. My problem is strength training and how to do it. I know you have a few plans for pre season and then an ultra build up and I am comfortable with picking apart some recommendations to keep strength but I’m not sure if I just need to pick apart the “Busy Dad” or “SF45” plans for strength maintenance. While I am doing this for fun (weird to say that), I do need to keep size and strength for my actual job that requires body armor and helmets.
 I run 5 days a week with those being T/W/TH and then longer days on SAT/SUN.
Any thoughts or directions on plans that would give me a direction and not just randomly picking apart various programs?
Thanks for the continued support!

ANSWER

The best plan(s) are going to be the In Season Strength for Endurance Athletes and Off Season Strength for Endurance Athletes.

Once you’ve started your 50k prep (if you haven’t already), utilize the InSeason Strength program. This program is flexible in terms of scheduling and is meant to be a secondary emphasis to your running while maintaining strength. I’d imagine you will remain ‘In Season’ until you’ve completed the Feb Ultra, but you can repeat this plan as needed on your off days or lower running volume days. After the Feb ultra, jump on to the Off Season plan until you’re ramping back up for the downhill marathon (my knees hurting just typing that), at which point go back to In Season.

QUESTION

I have a couple questions regarding bodyweight and  training advice.

1.)  For athlete type I would fall between Mountain Athlete (long distance hiker) and Mountain Professional (backcountry hunter) depending on time of the year.  I am 5′ 9.5″ tall and weigh 148lbs, so obviously lighter than your ideal bodyweight chart.  I am pretty lean, my guess would be around 10% bodyfat.  My maxes also fall right between your strength standards for Mountain Athlete and Mountain Professional.  I was wondering if you thought it would be beneficial for me to try to add some mass this winter and try to reach or get slightly above the Mountain Professional Strength Standards?  It probably doesnt matter but I have small biceps and calves with fairly proportioned other muscle groups.  I want to do whatever will be beneficial for my interests.
2.)  I am also interested in doing the 18 mile race (trail run) of the Bighorn 100 on June 15th 2024- just for a personal challenge, and was wondering when you would recommend starting specific training for that, and what programs you would suggest leading up to race day?

ANSWER

1) Forget about mass and focus on strength. Unless you’re 19, it’s likely you’re a hard gainer and all the mass building work will melt away once you start doing mountain stuff again anyway.
I’d recommend the MTI Relative Strength Assessment Training Plan after Hunting Season this year (depending on your skiing plans). If you’re skiing, you might be able to squeeze this plan in before starting your focused dryland training.
2) Bighorn? It will over prepare you but I’d recommend the Ultra Pre-season Training Plan before your race.
– Rob

QUESTION

I am ski patroller recovering from knee surgery (arthroscopic meniscus clean out). I purchased your backcountry ski plan and have used is for the past few seasons with great luck but I am nowhere near ready for week 1 in my fitness level. Do you have a program you could recommend to prepare prior to the Backcountry ski routine? My knee is good now, I just lost a bunch of fitness while recovering.

ANSWER

– Rob

QUESTION

My overall goal is to get set up with a workout plan for backcountry hunting season in October.
I’ve been trail running for the last three years and looking to advance into trail running/rucking. I average trail running 10-20 miles per week with 10-30lbs of weight in my pack.
When I came across Mountain Tactical a few months ago, I was interested in introducing the workout plan into my weekly running in order to build strength and endurance. But, I wanted to inquire about the assessment tests and if they are important to complete before starting a new workout?
Could you advise me on the steps to take before starting a new workout plan?

ANSWER

A couple things to think about.
First is the start date of your BC Hunt, and the knowledge that the fitness demands for this hunt are the same for everyone.
Second – is your incoming fitness.
My recommendation is to complete the Backcountry Hunting Preseason Training Plan the 8 weeks directly before your hunt starts.
Before that 8 week mark, work backwards and complete the BC Hunt Build Plan you have the time for … at this point, likely only Backcountry Hunting Build 2.
So … I’d recommend starting BC Hunting Build 2 (week 1) now, and completing as much of it as possible before completing the BC Hunting Preseason Plan the 8 weeks before your hunt starts.
In terms of an assessment, one you could do is our 30 minute Step Ups @ a 16-18″ Box or Bench (unloaded) for reps. Our cuttoff is generally 400x reps. If you get under 400 reps, complete the BC Hunting Base Plan – as much as possible, but still complete the BC Hunting Preseason Plan prior to your hunt.
– Rob

QUESTION

If I were to build a complete packet to prepare me for and excel in Coast Guard Rescue Swimmer, how would I do it?
Unknown schedule, I know there’s a plan specifically tailored for AST that I’ll use if there isn’t much time, but I’d like to see what I could do with a few months of work.

ANSWER

Here’s what I’d recommend until you have a sched:

Email on the other side of the rescue swimmer training plan.
– Rob

QUESTION

I finished SF45B this week but I have a significant right clavicle injury now. Going to orthopedist next week. Radiologist says it’s not dislocated but it sure looks like it is from exterior. Any program suggestions if I can’t use my right arm for a few weeks?

ANSWER

Sorry about the clavicle. Plan? Training Plan for Athletes Suffering Arm Injury.
– Rob

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