Q&A 10.5.17

by SSD

QUESTION

Looking at the plans and trying to structure a “packet” like you have done with Delta section packet etc.
I have two weeks left of the run improvement plan currently. Would you run that, Ultra Pre-season, 100M ultra plan? One thing I think I would def need is mode specific work for all of the elevation changes (50k gain/48k loss)
Thoughts/Considerations?

ANSWER

Working back from the event, I’d complete the 100-Mile Ultra Plan, 50-Mile Ultra Plan, Alpine Running Plan, Ultra Pre-Season Training Plan and plans from the Green Heroine Packet.
So … after you finish the Running Improvement Plan, roll into Helen, Artimes, etc. from the Greek Heroine Packet …
Then …
100-Mile Ultra directly before your event.
– Rob

QUESTION

I’ll be going into the national guard infantry as a 11c. Any suggestions on what plans I should take to help me operate with a major load?

ANSWER

Begin our stuff with the Military On-Ramp Training Plan, then transition to Fortitude.
– Rob

QUESTION

I severely sprained my ankle working in the Winds July 21st. I limp hiked 22 miles over several days to get out. The doc says that may have set me back a little bit so I am unsure of my injury recovery timeline. He is thinking I can return to instructing/guiding (work as a mountaineering, backpack, and sea kayak instructor/guide) in some capacity mid Octoberish. 4

Guiding/instructing mountaineering/backpacking is up in the air. I am currently not getting scheduled on any trips or NOLS courses until I get cleared, which means I get passed up for work. I just got permission to go on a 1 mile flat trail stroll around one of our lakes. Woohoo!

October is when work slows down significantly so I am resigning myself mentally to being done for the season in that realm, focus on staying fit/healing, and looking forward to/prepping for the backcountry ski season (work and play). I figure if I prep for that and wind up working something different I should still be good…most people move slow and aren’t used to altitude. My 70-80% is usually their 110% (not trying to sound cocky).

I am currently on week 3 of the lower leg injury program. It’s going well. I am trying to plan ahead a bit. I will finish the lower leg injury program Sept 22nd and will be out of town (no gym access) Sept. 23rd-October 14th. What do you suggest I do during this time and when I return to prepare for the winter ski season?

ANSWER

Best bet would be to start knocking out the Post Rehab Training Program once you’re cleared and pain-free . This will condition the bad ankle back into action without overdoing it. After that, I’d recommend our Backcountry Ski Pre-Season Training Program.

Be safe – your body is your source of income. Don’t rush it.
– Rob

QUESTION

I’ve had a subscription for a few months and have experimented with a few plans as I figured out where my best ‘starting point’ was and what fit my schedule best. I have failed to fully commit to one, but have at least a decent base to train hard off from.

My department announced today that they are processing again for our tactical team, so I had a few questions about what plan would be best to prepare to do well on the fitness test, as well as prepare for the selection course. I see several plans that would likely work, but wondered what you would think to be best.

The fitness test is:
Run 1.5 miles (min 13:18)
Run 300 Meters (min 57.9 sec)
Sit Ups (37/min)
Push Ups (40/min)
Bench (1 rep at 1.25 Body Weight)
Leg Press (1 rep at 2.24 Body Weight)

As you can see, the minimum standards are rather low, however I work for a larger department and these slots are very competitive, so it is important to far exceed the minimums…

The department is very quiet about how the selection process works, but my understanding is this:
Applicants will attend selection based on –
Fitness Test Scores
Resume
Oral Interview
Mental Screening
“Phobia” Testing (heights, water, small spaces, etc)

Selected applicants will complete a 2-3 week selection course and from that, they will determine who gets to proceed into the training. I’m not sure how much time I will have to prepare for either, but expect approx. 4 weeks to get ready for the PT test. The selection course could run anytime from a few weeks to a few months later…

My current numbers are:
1.5 mile run: 11 Min
300m sprint: Unknown
Sit Ups: 50 – 1 min
Push Ups: 60 – 1 min
Bench: 205# 1RM
Leg Press: Unknown
Weight: 190

I’m mainly concerned with increasing my bench and preparing for the leg press, as I know I’m cutting it close with the bench and have no way to test my leg press. I also know that my sprint times aren’t likely to be as strong as I’d like.

I know the selection course consists of significant amounts of running on extremely steep hills, carrying weight, sometimes as a group (poles, breaching equip, etc), calisthenics for days, etc. There are some pool sessions, however, I expect those to be pass/fail. I’m not the strongest swimmer, but I’m comfortable in the water and have done (I expect) similar water tests in the military.

For equipment, I have access to a power/squat rack, a plywood box and lots of good hills/running trails. As I live in the middle of nowhere, I don’t have access to a public track and the gym does not have a leg press machine. I can measure out 300m with a tape on a road. I can build/improvise other needed equipment.

I appreciate any workout plan you can recommend. I work midnights, so proper sleep/recovery is always a struggle that I know I need to focus on. Also, should my diet focus primarily on weight loss to lower the amount I need for the bench/leg press and run faster? Or should I just focus on eating clean and taking in higher amounts of protein? I’ve had very good luck with Keto in the past, and can drop 10lbs fairly easily, but feel weak when I lift on restricted calorie diets.

Thank you in advance!

ANSWER

Our SWAT Selection Training Plan hits all the wickets on the PT test as well as overall endurance for the long distance work in the field. It has Front Squats instead of Leg Press, but it will develop your lower body strength to do well regardless.
Nutrition – focus on eating clean and eating enough to train hard/recover quickly. Click here to see our take on nutrition. 
– Rob

QUESTION

Do you have any recommendations for running the DEVGRU Selection packet but adjusting from “garbage reps” to your more modern gym-based endurance philosophy?

ANSWER

We’re constantly revising plans to reflect our news methods, but haven’t gotten to the DEVGRU plan yet. Apologies.

Generally we’re worried about too much lightweight squatting movement in work capacity sessions, such as 10x Back Squat @ 135# in conjunction with other exercises.
I’d recommend substituting a body weight lower body movement to take the unnecessary weight out of the equation. You could substitute bodyweight Squat Jumps or Jumping Lunges instead of barbell lunges/back squats/front squats and still meet the same intensity.
-Rob

QUESTION

I recently purchased your “Post-Rehab Leg Injury Training Plan.” I’m recovering from a torn MCL that I sustained during my senior lacrosse season at UC Berkeley and I am about to be released by my sports medicine doc. I’m very excited to try out your product and get fully active again!
What are your recommendations for the required equipment for this particular plan? I believe I need to purchase mini bands, a jump rope, and a backpack. Do you have any other suggestions or advice? Otherwise, I have access to a full weight room, track, and cardio equipment.
​ANSWER
Yes, set of mini bands, 12″ plyo box, back pack, jump rope and 16″ step or box for step ups, plus a full weightroom.
– Rob

QUESTION

Hoping you can point me to some work you have already done on this topic. I wasn’t unable to find anything when looking at your knowledgebase online.

What is your philosophy on training when sore and I’m not talking about minor soreness? I see two thoughts with one having muscle soreness that is such that it impacts movement (like you struggle to walk normally which is a good outcome of leg blasters/quadzilla complex, etc..) and then ultimately joint soreness.

For the first and I guess the last I have always had the power through it attitude. Sometimes that works and sometimes it doesn’t. I’ve had times where I push and I react well during training and end up able to perform better latter after a recovery taper. I didn’t lose much performance during training and made incremental steps forward. Other times performance has declined and the end result suffered by pushing through. Partly due to getting older I suppose.

Any general thoughts? Again I’m nearing 43 and ready to admit that I’m not 23 anymore. However I still want to train at an intensity that keeps me functional for skiing, running, chasing kids, etc….

ANSWER

We push through.
– Rob

QUESTION

I know for endurance component substitutions that you simply use a different mode but for the same amount of time that it would take on the original implement.
When it comes to work capacity instead, do you still use the time measurement? Could you give me an example such as how the 40 FT shuttle sprints or 300m Shuttle Sprint exercise translates to Assault Airbike Calories?

ANSWER

No. Time is a apples to apples measure. It depend upon how long it took you to complete an airdyne calorie. You could do some experimenting and figure this out for your self or your athletes. However, what is the transfer of the airdyne to the real world? At some point, you stop improving outside fitness and just get better at the airdyne. Kind of a narrow transfer. We use our for injured guys who can’t run, do step ups, or another type of transferable cardio. We do have a versa climber which may be moderately transferable for mountain athletes … and it’s killer… but I find we rarely use it.
– Rob

QUESTION

It looks like you have thought out your system and you obviously know more about fitness than I do. Typically I’m a grind through it guy, like it or not.
I am preparing for an extreme mountain bow hunt for Eastern Tur in Azerbaijan eight months from now. The key area for this hunt will be lots of side hilling on mixed terrain.
My base is pretty solid having just returned from a backpack NA mountain Goat hunt in BC.
Typically I do Gym workouts M-F and then go to the cardiac hill for a lap with 40lbs sat or sun.
What workout plan should I go with using your system??

ANSWER

I built our Backcountry Big Game Training Packet specifically for hunts like yours. The 4 plans in this packet represents 31 months of programming (nearly 8 months). Begin the first plan in the packet exactly 31 weeks before you depart to Azerbaijan.
– Rob

QUESTION

First, off I’d like to thank you for the excellent information you give out for free every week. I always am sure to save your emails so that I can reference them in the future. Second, I recently just subscribed to the athlete program this month and have a question as to which program to begin once my training is complete. I will be finishing Infantry Officer training for the Marine Corps at the end of the month and want to be as prepared as possible for any future fight we may encounter. I’ve been looking at the Busy Operator II, the Daily Operator Sessions,  the Urban Conflict Pre-Deployment Training, and the Afghanistan Pre-Deployment Training Plans. I’d say my fitness level is relatively high, but while at school most of my training has been surviving as opposed to improving physically. I personally want to improve my strength levels without gaining much size. I’ve also realized at this school how important stamina and endurance are to maintain tempo and continuous operations. Any advice would be very much appreciate. Please let me know if you need clarification on anything or if you have questions. Thank you for your time Rob.

ANSWER

Move into the 6 plans and their order in the Greek Hero series, beginning with Hector. These are designed as day to day training for military athletes an concurrently train strength, work capacity, endurance (running/rucking), chassis integrity and tactical speed/agility.
All these plans come with your Athelete’s Subscription.
– Rob

QUESTION

Good afternoon sir, would there be an equvlant, “rookie training packet” for the law enforcement side?

ANSWER

I’d recommend the LE On-Ramp Training Plan, to Big 24, to the LE Spirit’s Series.
– Rob

QUESTION

I’ve heard great things about mountain athlete, but until now have never checked it out myself.  I’m wondering if you can recommend which of your programs I should choose based on the following situation:
I injured my wrist last week when I crashed on a motorcycle, and have been told that it will be immobilized for 8-12 weeks. It’s my dominant hand.  I primarily define myself as a whitewater kayaker, and prior to this injury, I had a really good base of paddling fitness.  I also work as a ski guide at Silverton mountain part time in the winters. I’m a recreational trail/mountain runner and have run the Moab trail marathon the past 2 years. I also aspire to do the elk mtns grand traverse this year, depending on a few factors. I also might go to South America to paddle in January. I usually don’t spend any time in the gym, and I’m not great at self-guided workouts aside from jogging, and I can’t do that every single day because I keep getting IT band tendinitis. I just got a gym membership. I’d like to come out of this as fit and healthy as possible, as ready as I can be for a paddling trip, ski season, and maybe run the Moab trail marathon again. I don’t have a whole lot else to do besides train and go to work at this point.
I can’t figure out specifically how much upper body work is involved in the various training programs.I don’t want to pay for something where I’m going to have to skip a significant number of the workouts. Can you help to point me in the right direction? Thank you so much!

ANSWER

This isn’t a rehab plan for your wrist, but rather trains the rest of your body around your injury while your wrist heals.
Email back on the other side of this 6 week plan.
– Rob

QUESTION

I’m not taking the CPAT until February, so roughly six months from now. I noticed the CPAT training plan is only four weeks long. Is there anther plan you would recommend to work through before starting the CPAT plan?  Thanks!

ANSWER

I’d recommend you start with the Fire/Rescue On-Ramp Training Plan, then roll into the plans in the Big Cat series of plans and work through these until you’re 4-weeks out from the CPAT. Then complete the CPAT Training Plan directly before your CPAT.
FOLLOW UP

In the Jaguar plan, why are 3x weighted pullups only programmed twice throughout the duration of the program? Just curious what the goal is for those since it’s infrequent and not really the focus.
Really enjoy your programming by the way and appreciate your timely responses. Thanks!
FOLLOP UP ANSWER
You’re mistaken. Every strength session includes a pulling exercise of some type to balance the pressing. In this case, the 3x weighted pull ups (increase load each round until hard, but doable) balance out the Push Presses in the same circuit.
– Rob

QUESTION

I graduated from West Point in 2016, branched infantry but went straight to graduate school at MIT after graduation from West Point. I am in the process of trying to secure an inter-service transfer to the air force and will be going to the combat rescue officer selection course in late October. I was in great endurance shape at West Point (competed on the marathon team, did a few half iron-mans as well) and ended up finishing 2nd in my class physically out of over 1000 cadets. Since I have a lighter frame (normally 155 lbs) absolute strength has not been one of my best “strengths” although I do occasionally do cross-fit and have group through cycles of olympic weight lifting.

I’m wondering what you would suggest strength training wise to prepare for CRO-selection in about 2 months. I currently do a lot of exercises with kettlebells, sandbags, and a weighted vest similar to what you plan in your programs but I’ve found the only true way I gain strength and some more muscle mass is through the more traditional lifts (squat, dead lift, bench, military press). However, given my intense schedule of running and swimming, and heavy strength sets I do (i.e. 5×5 squats or DLs) leave me with Delayed Onset Muscle Soreness (DOMS) that lasts after least a day and sometimes more. From experience, I know I can get rid of DOMS in strength training if I prioritize the main lifts by squatting 2-3x/week, DL 1x/week, etc. but again, this cuts in to my recovery and time I can spend training running, swimming, rucking, and other calestinics based exercises (pushups, pull-ups, sit ups, body weight squats/lunges, etc.) which is know is what these types of selection courses prioritize.

Thanks in advance for any help,

ANSWER

I wouldn’t recommend making strength training a priority at all right now – you’re too close to selection. Your focus now should be hitting the specific events you’ll see there.  I’d recommend our selection program which hits at all the elements you face at selection – the USAF CCT/PJ/CRO Training Plan.
Regardless, Good luck!

– Rob

QUESTION

Hi I’m currently doing the law enforcement, SWAT/SRT Gun Maker series program. Could you possible tell me a way to add in sit-ups to my daily program because I’m not very good at doing sit-ups with my feet not being held down and for my fitness test I need to do 45 in 60sec. Could you maybe educate me on a way to implement this in my program to be able to do that?

ANSWER

Do a 60 second assessment and see how many you get.
Then, do this at the end of every session on Monday, Wed & Friday:
5 rounds, every 75 seconds.
Week 1 do 40% of your assessment total
Week 2 do 45% of your assessment total
Week 3 do 50% of your assessment total.
Then re-assess and start the progression again.
– Rob

QUESTION

Could you make a training plan recommendation after foundations? I am over 45 years old, have sedentary job and a newbie barbell lifter (1+years, squat, bench, deadlift). I am really enjoying barbell lifting and would like to continue in that direction with cardio intervals. Primarily training for general fitness (strength/mass) and tennis/golf season. I noticed the SF45 Packet, but the barbell skills are beyond my skill level. Thanks for your time.

ANSWER

If you’ve been doing barbell training for 1+ years, you can figure out the power clean and push press. I’d recommend SF45 Alpha to start. If not, you can jump to SF45 Delta – the strength training in that plan is bodyweight-only … but again, you can start with Alpha. Be confident!
– Rob

QUESTION

Your strength program has been recommended to me by a team member.  I am a triathlete looking to focus on strength training in my offseason.  Which program do you recommend for triathletes- the endurance athlete one? And do the plans start off slow and build or should I have a strong base before I start?
Thanks for your help.
ANSWER
The program/loading will scale to your incoming level of fitness. Also – at the link above is “Sample Training” which includes the first 4 training sessions. I’d recommend you try a couple sessions to see how you do.
If you’re not comfortable in the weightroom, I’d recommend our Bodyweight Foundation Training Plan.
– Rob

QUESTION

Can the Hypertrophy For Skinny Guys program be done with some a run cardio program?

ANSWER

No. First – don’t underestimate the volume and intensity of the hypertrophy program. Your legs will be sore and fatigued.
Second, – not if you are serious about gaining mass. Running will work against the mass gains in the hypertrophy program.
– Rob

QUESTION

I’ve been away from Mountain Tactile for a while focusing on Olympic lifting. Right now, I checked bak at the site and you have some awesome programs I haven’t checked out yet. My question is this: I want to play rec soccer this fall (as an adult) so feel like my work capacity needs to improve a bit just so I don’t feel like I’m dying when I’m playing. Running 800s on my own doesn’t seem to cut it. However, I also want to maintain/perhaps slightly improve my strength in the snatch and clean and jerk (at least maintain). I know most of your programs don’t involved snatching, but is there any particular program you’d recommend to at least hit the work capacity AND strength? If I was coming up with something on my own, ideally I’d say just lifting 1-2x a week vs 3-4 (which is what I’m doing now) would be good for me at this point (also rehabbing a shoulder so can’t go crazy overhead with heavy jerks/snatches anyways).

ANSWER

I’d recommend Valor.
You can sub in your oly lifts for the strength work in the plan on Mon & Wed.
– Rob

 

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