QUESTION
Love your programs!!! You got me up Mont Blanc, the Eiger and the Matterhorn…my partner and I would like to attempt the Nose next fall (8 months from now). I plan to do the Big Wall program just prior but I’m looking for your advice on what to use prior to that. I have limited access to a climbing wall. What would be your advice for the best 8-month training program? I am pretty out of shape now too but not that bad…
ANSWER
I’d recommend the Mountain Base programming – specifically the Greek Heroine Packet of Plans: http://mtntactical.com/shop/greek-heroine-training-packet/
– Rob
QUESTION
What recommendations do you have as far as books go that would supplement your programs?
ANSWER
We’ve long since created, designed and deployed our own programming based on my personal theories – but here is a good list of S&C books which set a solid foundation for Strength and Conditioning:
– Rob
Recommended Books
- Pat O’Shea, “Quantum Strength & Fitness”
- Robert dos Remedios, “Power Training”
- “Foundation Training”
- Eric Cressey, “Maximum Strength”
- “The Ultimate Offseason Training Manual”
- Rippetoe and Kilgore, “Practical Programing for Strength Training”
- Joe Kenn, “The Coach’s Strength Training Playbook”
- Mike Boyle, “Advances in Functional Training”
- “Designing Strength Training Programs & Facilities) (E-Book)
- Mark Verstegen, “Core Performance”
- Gray Cook – “Functional Movement”
- Vern Gambetta, “Athletic Development: Art and Science of Functional Sports Conditioning”
- Zatsiorski and Kraemer, “Science and Practice of Strength Training”
- LTC Grossman, “On Killing,” “On Combat”
- Greg Shepard, “Bigger Faster Stronger”
QUESTION
I have ordered the goruck selection training schedule and will start next week. A couple questions:
In the example below, when an exercise says for reps, does that mean until failure? Also for Get Ups can I get on a stairmaster?
Warm up:
4 Rounds
- 3x Pull ups
- 5x Bench Press (95, 115, 135, 165)
- 10x Situps
- Instep Stretch
- Lat + Pec Stretch
- Training:
(1) Bodyweight Bench Press for Reps
(2) Max Pull ups at Bodyweight + 25#
(3) 10 Minute Sandbag Getups @ 60#, for Reps
ANSWER
1) For Reps = Until Failure
2) No – there’s no comparison between a stairmaster and getups. Build a sandbag.
– Rob
QUESTION
Hope you are well. Quick question – I recently purchased the “Humility” plan as a general fitness plan. I am planning on going through that series over the next few months, to reset and drive increased strength. I am not a military operator and generally attend a gym with limited (read no) weight vests (or IBAs for that matter). Is it okay to not do the weighted runs in the program, or will I through off another aspect? Should I add one more mile on the third day to make up for not having a weighted vest?
ANSWER
Absolutely OK not to do the runs weighted – though I’d encourage you to be resourceful, and do them loaded – “Buy the ticket. Take the ride.”
I’ve run many miles with 25# dumbbell in a backpack. Don’t overthink it.
– Rob
QUESTION
Just curious, with your subscription plans is it a WOD based program, where i choose a specialty and am sent a daily routine, or is it more of a 6/12 week plan like .pdf download?
I’m interested but balancing my unpredictable work schedule which involves alot of 2/3k ascents and long days on the Mountain is tough with a more Crossfit oriented daily drip feed of workout planning.
ANSWER
With an Athlete’s Subscription (http://mtntactical.com/shop/master-subscription-plan/) you get access through our website to daily programming for Mountain, LE and Military Athletes, as well as 130+ plans ranging from sport-specific plans for skiing, climbing, peak bagging, etc., to general fitness strength and bodyweight plans, to injury recovery plans.
All access is through a username and password on our website.
More here: http://mtntactical.com/fitness/start/
– Rob
QUESTION
I’m in the last week of a program and was looking ahead to starting the next one. I really enjoyed the Fire/Rescue Tactical I program, especially the tire/sledge hammer aspect of the routine so I was tempted to start it again. I noticed that you no longer offer that program and I was wondering if it was because you were in the middle of tweaking it like you have done with other programs in the past. If so, I was curious what those changes were and when it would be available. Otherwise, if it has been scrapped all together I can begin to look at the other programs you have. Thank you sir, Rob.
ANSWER
We continue to “tactical” program for firefighters. We’ve got 2 plans built after F/R Tactical I which I’d recommend next for you:
– Fire/Rescue Jaguar: http://mtntactical.com/shop/jaguar/
– Fire/Rescue Leopard: http://mtntactical.com/shop/leopard/
– Rob
QUESTION
Long time listener first time caller. Looking for a little advice on what you would recommend for me based on my goals/body type:
I ran long distance track and field in college – I’m 24 now – and I’m looking to build some more explosive power and strength without compromising my work capacity. I want to transition from life as a gazelle to building some functional muscle mass (I find it very difficult to make headway in that department). ‘Chassis integrity’ and durability to support my backpacking/mountaineering ambitions are also important mid-long term objectives.
Can you recommend a progression of plans that you think would serve me well?
ANSWER
I’d recommend the Greek Heroine series of Mountain Base plans: http://mtntactical.com/shop/greek-heroine-training-packet/
– Rob
QUESTION
I’d like to work on my calisthenics while also getting stronger and I have no shortage of time on my hands. Can I do the navy pst program in conjunction with a strength program and if so which one would you recommend? I find my 1rm on bench correlates exactly to my push up ability for some reason so I’d like to keep getting stronger in the conventional barbell lifts. I was actually just at sfas and got road killed. My goal now is bud/s (currently serving in ranger regiment with less than a year left on my contract) so I’m doing the swimming improvement program on top of my normal strength and conditioning. Thank you for your time.
ANSWER
I wouldn’t recommend doubling up with the Navy PST plan. If you do, I’d recommend Big 24, and alternating training days – PST Monday, Big 24 Tuesday, PST Wednesday, etc.
2) Better would be to complete the BUD/s V2 Plan.
Good luck!
– Rob
QUESTION
My name is John; I am doing the BUD/S packet and I’m currently at the stage of starting the Swim Improvement plan with Valor. I plan on taking an ocean beach lifeguard test in the spring. During this, there is a swim with a dummy a certain distance. Is there anything you can recommend to help work towards swimming with a dummy? Any help you could offer would be greatly appreciated. Thank you. Hope you have a great one.
ANSWER
I don’t have anything groundbreaking for you – best would be to know the distance, find a dummy (or a buddy) and see how you do. Then understand in open water, and under the stress of the actual test, the actual test will be harder … so prepare by over-preparing …. practice by swimming with a dummy 1.5x as far.
– Rob
QUESTION
Hey Rob, I’m currently preparing either for Sheriff or Police Department selection once I finish college in May- I still am deciding on which department I am going to choose to pursue. I don’t have access to a gym until February 1st, but at home I do have a pull up bar, a weight vest, and #25 dubmbells. Do you have a recommendation for the best progression to follow from your plans to get ready for the academy? Thank you so much!
ANSWER
Best would be to follow our LE Specific “Spirits Packet” of training plans (http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/) – but these plans demand a full functional fitness gym.
Given your equipment limitations, I’d recommend plans from our Limited Equipment selection: http://mtntactical.com/product-category/fitness-plans/general-fitness-plans/limited-equipment/
To start, I’d recommend Humility: http://mtntactical.com/shop/humility/
– Rob
QUESTION
I usually read the weekly newsletters and found the articles about programming mistakes very interesting. In what ways (if any) would you alter or improve the Ranger prep program considering your hindsight about programming errors and mistakes? I’m also wondering if MTI goes back and alters previously made programs that include programming mistakes such as “junk reps” etc.
ANSWER
In general, we revisit our major plans as time allows. We have several “legacy” plans which we don’t revisit.
Ranger …. I think we’re on V2 of that plan and several have used it successfully. When I revise it I’ll put in Chassis Integrity and some other items, and reconsider the overall design. But overall, it’s proven solid.
We just updated Big 24, and are currently updated 357 Strength. Our work is split between implementing new programming for the daily sessions, building new plans, and revising old ones.
– Rob
QUESTION
My name is Anthony, I am about to graduate from 11B/ OSUT at Sand Hill Ft Benning. I came into basic/OSUT in pretty good shape and have a 300/300 APFT score on my last APFT test, I am 5’7″ and 175lbs I am 30 years old with 10 years prior service in the Navy spending most under the Navy Expeditionary Combat Command. I am looking into the Army SF world and I am unsure after looking at the plans on the Military Athlete website which would best suit me. I noticed the SFRE plan, as well as the SFOD-D plans. I obviously want to maximize strength gains along with my run times/ endurance and better my ruck times. What recommendations do you have? Thank you for your time.
ANSWER
Based on your note, my sense is you don’t have orders to selection yet.
If this is correct, I’d recommend you start our stuff with the Greek Hero Series of Plans: http://mtntactical.com/shop/greek-hero-training-packet/
These plans deploy our most recent iteration of fluid periodization, and concurrently train strength, work capacity, TAC SEPA (speed, explosive power, agility), endurance (running, ruck running) and Chassis Integrity and are designed as day to day training for SOF and/or those who aspire to that level of fitness.
You can purchase the plans individually, through the packet above – as well, all and 130+ other plans come with an Athlete’s Subscription to the website.
– Rob
QUESTION
I am a soon to be infantry officer, so i am beginning the train up for IBOLC and ranger school. How many times could i do the ranger school program before starting IBOLC? I have minimal 6 months (dont have orders yet) or is there another series of programing you would recommend to do before the ranger program?
ANSWER
I wouldn’t cycling through the Ranger Program more than twice, and even then you’d want a break between. So you could do the program now, shift into other programming, then complete it again directly before IBOLC.
Another Option would be to complete the Virtue Series now (http://mtntactical.com/shop/virtue-series-packet/), then complete the Ranger Plan directly before IBOLC.
– Rob
QUESTION
I’m writing to inquire about the Lower back fitness program. I have a herniated L4-L5 that causes me mild to moderate sciatic pain in my left butt-ox and leg. I have had limited success with local pt here in Telluride. Had one steroid shot with moderate results. Im going on over a year with the injury, It has gotten better in the last few months. I basically took the summer off from my usual activities, starting training again now.
Have you had success with this program in people that have correlated nerve issues from back injury?
Stoked I just found your site, definitely want to check out the Fire/rescue and wild land program you have!
ANSWER
We’ve had good success with the program over the years. It seems that every low back injury is it’s own animal, and I’m careful to tell athletes that the program won’t prevent future issues, but will give them the confidence to know they can come back again if issues do flare up.
Understand it’s not a rehab program, but a fitness program – designed for guys who have already been through PT.
On the plan product page click the “Kudos” tab and you’ll see a comments there.
– Rob
QUESTION
Im starting ranger school on jan 1 and just finished IBOLC. What plan should I do? Last 4 weeks of the ranger school training plan?
ANSWER
Do weeks 3, 4, 5, skip 6 and 7.
Good Luck!
– Rob
QUESTION
I was wondering if you could help me with a workout selection off your site? I’m a Sgt in the Marines and am hoping to commission through Federal OCS as a guard officer. I would like to branch infantry and hopefully go to Ranger and possibly selection since my state has a SF unit nearby. I wasn’t sure if I should get the OCS, Ranger or Selection workout. I would like something that focused on the big lifts like power and Olympic, strength, metabolic conditioning for when you get smoked, running and rucking. The IBOLC listed the following goals that I want to work toward on their site
IBOLC wants you rubbing the 5 mile in 37:30, max out the push-ups and sit-ups, Also to push press or jerk 1.15 your body weight and 2X your body weight back squat
ANSWER
I’d recommend you start our stuff with plans from our Virtue Series – specifically Fortitude, then Valor. Fortitude combines gym-based heavy barbell strength with military endurance (running, rucking). Valor is lighter, but more intense, gym-based work cap and speed over ground running and ruck running (intervals) – plus bodyweight upper body work. Both plans are part of this packet: http://mtntactical.com/shop/virtue-series-packet/, and can also be purchased individually. Both and a bunch more also come with a subscription to the website. Good luck! – – Rob
QUESTION
I set out trying to keep this short but failed miserably… the crux of my questions start in the third paragraph.
First of all I’d like to take a minute to say ‘thank you’ and to compliment you guys on everything you are putting out. I have been following you loosely for a few years now and subscribing for somewhere around 6 months. I had been hesitant to take on another fitness related expense but it has proven to be one of the best thing I’ve done in this area for a long time. You are uniquely addressing ideals I had been focused on for a long while without being able to identify, describe or test them… ‘sport’ specific training focused around durability, relative strength, work capacity, and outside performance. Needless to say I have seen great personal improvements across the board. I also have a few friends in various military positions (never know what they are actually doing) who speak very highly of your work. Thank you.
Moving on… I’m a 34 year old male about 180-200 lbs who maintains (in my opinion) a fairly high level of fitness at all times. Nothing special, but well above average. As an example, ~7 weeks after receiving about 150 stitches in three layers left to right across the entire bottom of my foot (boating accident) I completed ‘Operator Ugly’ with a score in the high 130’s. And so it has been for as long as I can remember. Set weights (5-7 reps, ‘hard but doable’) are around: bench 275, squat 320, dead lift 365, push press 225, etc.
I snowboard between 20-30 days per season (East Coast USA) with about 85% of these being lift accessed trips, and the remainder being snowshoe or skin trips. I would eventually like to learn enough to get into guiding but there just isn’t time right now. Mountain travel (both up and down) was what initially drew me to your programming but I have since realized it can be applied to all my mountain activities, my self defense training, marathons , surfing, and general fitness. Thanks again. It took me a while to figure out how I would approach the plans but I think I settled on a decent plan of attack which is outlined below where I (finally) get to my questions and the point…
When I started my subscription (summer 2016) I initially worked through the ‘369 Work Capacity Training Plan’ which I felt was everything from very easy in the beginning to crushing at times. I had a few running races in these weeks so I cherry picked from the run improvement plans as an add on here and there. Immediately following this I did ‘Big 24’ (V2 I suppose? fall 2016) which felt monotonous as I worked through it but the results of which were unbelievable. I supplemented the strength plan once a week with some general conditioning and running b/c I felt I was getting slow and sticky. Strength and confidence at the end were better than I could have imagined. Immediately following ‘Big 24’ I took one week of mostly rest except for a max squat effort of 225#x100 on Tuesday and a max shoulder press effort of 135#x100 Thursday. The following week I started the ‘Dryland Ski Training Plan’ (V3) and I am currently in week 4. After this I am planning to do the “In Season Ski Maintenance’.
I am developing a few (minor) issues with the Dryland Ski Plan V3… firstly I was starting to feel like it contains a lot of ‘garbage reps’… specifically on the quadzilla complex and box jumps. I have never had any knee issues but am developing a new soreness that feels more like overuse or pre injury than progress and strengthening. I have been hesitantly cutting the rounds a bit. Secondly I would like your advice on how best to add in both additional strength work and additional conditioning. I feel like even though I’m hammering my quads, and feel super strong and confident to get on the mountain I’m walking out of the gym in less time and less tired out than I’m used to. Also I am not really putting in any time with significant weights. I realize this may just be b/c I’m better, more specifically conditioned, and/or because of my complete ignorance and stupidity. Muscle soreness/recovery has NOT been an issue at all here, only questioning joint and tendon/ligament health.
Surprisingly, as I was having these thoughts I saw that you added a V4 ski plan which seems to address some of these issues. I also saw someone else ask in last weeks Q&A if they should jump ship on V3 in week 4 and you advised them not to… but I have to ask again myself given my issues above… stick with V3 or pickup somewhere in V4? My season starts about ‘now’ (pending mother nature of course) which is exactly as I planned it when I started. Finish the preseason work a few weeks into the season which should go until about the end of April.
Questions summarized:
General plan picking methodology is good or bad? Recommendations?
Jump ship in week 4 of Dryland Ski V3 for V4 in light of knee issues and feelings about garbage reps?
What is the deal with the ‘Fall Dryland Ski Sessions’ and how does this training differ from the plan I have been doing?
How to add strength work and volume into ski programs?
Supplement for In Season plan that will keep me fresh for weekends in the mountains but adds strength and conditioning?
Thanks, and sorry about the length of this email.
Also FYI, I have access through a friend to an InBody 570 Body Composition Analyzer… which I think is sort of hocus pocus… but regardless, I scanned myself at the end of ‘369 Work Capacity Training Plan’ and again at the end of ‘Big 24’. Strength was vastly improved but body composition was nearly identical. I plan to scan again after the preseason ski plan is done.
ANSWERS
1) Plan Picking = Bad, unless you want to work on a focused element. Often when I see a major weakness in an athlete’s fitness I’ll have them do one of the focused plans to address it, then shift them over to our plans with fluid periodization. There’s a cost to this, however, as they work improve this weakness in a focused way, the other elements of their fitness decline …. i.e. while training pure strength their endurance drops. The exception here is the sport specific plans. These have a focus which isn’t fitness driven in the abstract, but performance driven in the field. As you know, there isn’t much variety in the Dryland Ski Plan. It has a specific intent to prepare you for the slopes.
I’d encourage you to switch to the Mountain Base Programming, specifically the Greek Heroine Series, or the the Military Base Series with the Greek Hero Series. See the packets and follow the plans in order. You have access to all with your subscription. Based on what you’ve written, my suspicion is you need to work much more endurance into your programming. Both these series deploy my fluid periodization, which trains multiple attributes concurrently.
2) Dryland V3 vs V4: V4 greatly reduces the loaded squatting movement – specifically from the leg lactate tolerance efforts. It still keeps in Quadzillas and includes other heavy strength work. To supplement it, if anything, I’d recommend 2-a-days with endurance in the evenings. You could double up with the Running Improvement Training Plan. It’s okay to shift over to V4.
3) Fall Dryland Sessions – should be on there. Our mistake — it’s confusing. I’ll take them off.
4) Add Strength and Volume to Ski? Don’t. Add endurance. Don’t judge the effectiveness of MTI programming by how you feel coming out of the gym or whether or not you are entertained. The only judge is outside performance.
5) Supplement In-Season? Either do the In-Season plan, or jump on the Mountain Base Sessions, and take Total Rest Thurs and Fri.
– R
QUESTION
I am finishing up week 5 of the Low Back Training Plan. After 20 years of chronic low back pain, I have made significant gains in strength and flexibility and most importantly in pain reduction. I am wondering which general fitness plan I should follow next. I work as a nurse full-time and a carpenter part-time. I have small children, trail run, and play soccer. I am looking for a plan that will continue to build on the gains I have made in strength and flexibility and maybe add in some cardio. Can you advise me on what you think would work best for me? I really appreciate your help and expertise.
ANSWER
1) Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
2) Sandbag Ethos: http://mtntactical.com/shop/sandbag-ethos/
- Rob
QUESTION
Can you explain what exactly it means “work to 1RM”?
Can you advise best method to calculate 1RM for not very experienced?
ANSWER
“1RM” = 1 Repetition Max = the most you can lift for one repetition for that exercise. So, ….
(1) Work Up to 1RM Back Squat = work up to your maximum weight for one rep for the Back Squat
After the warm up, here’s how we do it:
- 5x Reps, then add some weight
- 3x Reps, then add some weight
- 1x Rep, add weight
- 1x Rep, add weight
- 1x Rep, add weight …. etc.
Ideally, you’ll find your 1RM by the 5th or 6th single rep.
If you’ve never done this before, don’t be fearful, just be smart and careful. Increase weight slowly but not too slowly – for most athletes, I’ll increase weight 20-30# per set, until we get to the single reps, then I’ll drop to 10# increases and 5# increases.
- Rob
QUESTION
Hello, I plan on going into the Army soon. I did the 8 weeks to sealfit plan and now I’m interested in this 10 month plan – SFOD-D Selection Training Packet. I just have a few questions before I purchase this plan.
1) Despite the fact that my opportunity for selection is so far away, will this program aid in my fitness to be able to excel the PT tests scores over 300 points, going into basic.
2) I have a rucksack, bench, barbell, plates, sandbags galore, weighted vest, pull up bar…specifically, what else do I need? E.g. Exactly how many and how much weighted dumbbells/kettle bells, etc without having to have a gym membership, because this program doesn’t exactly specify.
3) Do you have any honest advice you can give me?
ANSWER
Given you’re not in the Army yet, this packet is likely overkill at this point. This packet is specifically designed for athletes going to Delta selection – which means they’ve been in the military already for 3-10 years, likely been through Basic, Airborne, Ranger School, etc., have a solid resume, submitted their packet and have been invited to Selection.
What I’d recommend for you is the Virtue Series Packet: http://mtntactical.com/shop/virtue-series-packet/, or simply beginning with the first plan in the Packet – Fortitude.
These plans combine gym-based strength, work capacity, Chassis Integrity, and focused running and ruck running.
These plans are not designed to specifically prepare you for the APFT. I don’t feel this should be your focus, but if you disagree and want to specifically prepare for the APFT, do our APFT Training Plan instead: http://mtntactical.com/shop/apft-plan/
Specific weight for plates/dumbbells/kettlebells? I can’t give you an answer – it depends upon how strong you are. If you’ve got more weight now than you can lift for 1 rep, you’ve got enough.
- Rob
QUESTION
Had a question about a particular subscription package and its components. Not sure if my background helps at all. I was active in the Marine Corps for 10 years, 7 flying Harriers and 3 with MARSOC. Now I fly C-130s as a reservist. Was heavily involved with CrossFit for about 6 years, got my Level 1 cert back in 2009 and then my USA weightlifting level 1 cert in 2011. I’ve basically taken a year off from functional fitness to train for an Ironman I completed back in July. I’ve changed my path since I got out of the Marine Corps from wall street to pre med to finally going with my gut and heading back to NYC to join the FDNY. I’ll most likely class up at the Fire Academy in June.
I know a ton of guys who love your programming. And I recall doing Operator Ugly in Afghanistan, though I can’t for the life of me remember my score. I know that I function better when I have programming to follow and this pre-med program has drained the life out of me these last few months! So I was just looking at your Fire/Rescue programming. I saw the F/R Athlete – On Ramp as its own package and part of the subscription package. I also saw there was a F/R Build and Tactical program. I saw that neither of those were listed in the monthly subscription plan, yet there was something called F/R – Tactical 1. And I wasn’t able to see if different programs are included in the monthly versus 6-month versus yearly packages either.
The short version is I’d like to be able to access all of those F/R programs. But I’m also looking to have access to a ton of other things so I can pick and choose when to switch my focus for a bit. I’m always looking to branch out and do other stuff on the side. My buddy and I are doing one of those Spartan Ultra Beasts next fall as an example and I imagine I’ll warm up with a few smaller ones throughout the spring. I’m inclined to grab the yearly subscription. But basically I’m wondering what’s the best and smartest way to get all those Fire/Rescue programs and still have access to your many other programming methodologies. Sorry for the long email.
ANSWER
The FR Build/Tactical plans are being replaced by our FR Big Cat Series Plans – Jaguar and Leopard are built so far. These come with a subscription or can be purchased individually and represent our most evolved programming. Here’s the link to Jaguar: http://mtntactical.com/shop/jaguar/
You do get access to these, plus the FR Build, Onramp and Tactical plans with a subscription – along with all the other stuff.
– Rob