KUDOS ON THE Ruck Based Selection Training Plan
“Completed your Ruck Based Selection Program in the weeks leading up to my SFAS date earlier this month. I definitely felt prepared for everything that was thrown at me during the course and was luckily ‘Selected’ to top it off. Just wanted to say thanks for the knowledge and work that is poured into your programs. Without them, I don’t know how well I would have done.”
QUESTION
Have had nothing but success with your programs. I’ve used the Rainier plan for rainier and also Mt. Washington non technical ascents. I’m going back to Mt. Washington NH towards the end of Feb for a mixed ice mountaineering course. I do not have a system board or place to build one, or ice tools. I know you have mountain base alternatives I’ve been doing Atalanta last few weeks and using the alternatives. Any suggestion on a plan to help me with the climb coming up? I feel like I still need to up my step up game as well as upper body. I’m a monthly subscriber.
ANSWER
– Rob
QUESTION
First and foremost, I’ve thoroughly enjoyed one of your programs and benefitted greatly because of it. I am heading to a federal agency academy in a few weeks and one of the plans I purchased definitely helped me pass and do well at the pft.
With that being said, I’m heading to the academy and don’t know what my schedule will Be to get into the gym. Do you have a suggested strength plan mixed with cardio that I could do on a 3-5 day per week basis?
Any advice would be appreciated. Again, thank you for your programming and knowledge. I’m a reformed CrossFitter that very much appreciates MTI.
ANSWER
– Rob
QUESTION
In preparation for this year, I need to improve my 2 and 5 mile timed runs. No rucking is needed. I would like to maintain/gain overall strength, but the focus is running. After looking through many of your programs, I believe a mix of the running improvement plan, mixed with the strength days from the valor program will meet those needs. I was wondering in your opinion, if I am way off the mark here, or if there is a better plan or mix of plans to meet my goals. If the running/valor idea works, would the Friday workout be best utilized with the long, slow runs from the running improvement plan or the 40 min endurance workout from valor? Thank you for your help.
ANSWER
The Running Improvement Plan includes strength work. Do it alone – don’t double up. Also – start on week 6 – with the 3-Mile assessment.
– Rob
QUESTION
I am going into my second trimester and just finished the body weight foundation workout. I was wondering if you had another program you recommended. I felt like I didn’t want to repeat the body weight foundation because there are a lot of exercises that you do on your back and a lot of your core and just trying to move away from both kinds of those exercises.
ANSWER
Boy – I’m over my dumb strength coach pay grade here. I’ve been asked several times in the past few months to develop a pregnancy training plan, but haven’t had the time to do the needed research. I have had pregnant women train with me in the past, but simply watched them closely with loading and exertion, but still had them train alongside my other athletes. They all quit training on their own 1-2 months out from birth and went to walking only.
For your question specifically, the exercises in our Chassis Integrity Training Plan are all core-focused, and none are on the ground – all are from kneeling or standing – but you’d really want to be conservative with the loading and overall exertion. (
http://mtntactical.com/shop/chassis-integrity/)
I would avoid all strenuous work capacity and stop all running – if you’ve been doing any – to limit your “cardio” to walking, fast walking, or perhaps walking with a light, 15-25# Pack. Unloaded step ups to a 12-15” box would be okay – as long as you watch exertion.
I’m sorry I don’t have anything more specific for you. Be smart.
– Rob
QUESTION
I’m a yearly subscriber and love your programming. I am a 50 year old truck driver recently retired from the military. I have taken a transfer with my work to Northern British Columbia along the Alaska border. I am interested in doing the Backcountry Hunting packet but have run into a glitch. It’s is far too snow/icy and cold here to safely do any running for a few months. The rucking is no problem though. In my basement gym I do have an Air Assault bike and was wondering how to do equivalencies for shuttles, 800m and 1 mile repeats as well as long slow distance. Can you give some guidance in this area please? I appreciate your time and look forward to your response.
ANSWER
Tough love for you here – but winter, snow/ice is no excuse to not run outside. I live in Jackson, Wyoming, and unless it’s below zero, I run. I’m 49. (I used to run when it was below zero but I’m getting soft.)
When it’s less than 10 degrees F, I wear simple sweats, wool socks, long sleeve synthetic top, light windbreaker, light gloves, and a light hat. You can buy running shoes with metal studs, and also buy running cleats to put over your other running shoes if you want – but I don’t – and haven’t fallen in 20+ years.
If you’re determined to use your bike think time, not distance and assume a 9 minute/mile. So if the plan calls for a 800m sprint, ride your bike hard for 4.5 minutes. If the plan calls for a 300m shuttle, ride your bike hard for 1:15, if the plan calls for a 5 mile run, ride for 45 minutes.
– Rob
QUESTION
Recently purchased your Ruck-based Selection Plan because a lot of guys I know swore by it. Excited to get going, but I have a quick question regarding timing.
I’m starting SFAS at the end of March, so about 12 weeks from now. Given the 8 week program, is there a particular week I could loop a few times? Or should I start this regimen strictly 8 weeks out from my start date. I’m anxious to get back in rucking shape but I don’t want to mess with the program.
Thanks for your help and for providing such thorough training programs.
ANSWER
Between now and then, from our stuff, I’d recommend the first 3 weeks of
Humility.
Take 1 week off full rest before the Ruck Plan.
– Rob
QUESTION
I am a US Army Infantry Officer, planning to attend SFAS this coming year. Something I had issues with during my Ranger School trainup, and continue to struggle with is how to maintain fitness when constantly going back and forth from the field. Typically I can expect 2-5 weeks of time where I can regularly get in two-a-day workouts and control my diet very well. But then every month or two I will go conduct some kind of field training. Usually this will involve working 18-22 hour days, weird hours, and eating nothing but MREs and army field kitchen reheat meals for anywhere from 1 week to 2 months. Occasionally I will get the opportunity to go for a run, but rarely do I have gym access, and usually limited or no showers for much of this time, and often I don’t have extra space to bring PT clothes/shoes. Have you folks dealt with similar issues, and do you have any recommendations for maintaining a fitness routine through this kind of a schedule?
ANSWER
There’s no good answer for this and it’s similar to the mountain guides we work within the Spring who then spend long day’s all summer guiding clients and rarely find time for the gym.
I’ll tell you what I tell them … Gym training is where you build your fitness, and field work is where you “use” it. Our programming is focused first on mission-direct (field-based) performance, and second on durability. If I our programming can help you perform well in the field, and help keep you from injury while there I’m happy. But instead of thinking you’re “losing” gym-based fitness in the field – I think you’re “using” it.
When you get back to garrison and can train regularly it will come back fast.
If in the field you can find time to break off and do some sprinting, bodyweight work, etc. great, but don’t worry about it if not. You should be getting plenty of exercises.
Diet – I understand it’s hard to eat “clean” on MRE’s. Do your best and don’t worry about the rest.
– Rob
QUESTION
I have gotten a couple of emails from you urging me to purchase one of your programs. I am very interested but I do have questions/concerns. Let me first try to qualify my questions: I’m a 42 year old guy who works 12 hour shifts as a cop. I have always been a devoted athlete but I have noticed my body isn’t handling the recovery as well any more and I am concerned about longevity. My workout over the past three months has been the Metashred DVD’s three days a week and running 2 to 4 times a week. My gym is basically a small workout area for police and firefighters without a lot of crossfit equipment or room. I’m hoping to find a program that is easy to follow, doesn’t require I buy $1,000 worth of equipment and is functional for both my profession and my age. What program would you recommend?
ANSWER
The plans in our
Spirits Packet are designed as day to day programming for full time LE Patrol and Detectives and concurrently train strength, work capacity with a sprinting emphasis, chassis integrity (core), tactical agility and upper body hypertrophy.
Each individual plan in the packet includes an equipment list – and it’s not clear from your note, what equipment you have to train with so you may have some equipment issues you’ll have to work around. I’d recommend you start with
Whiskey – the first plan in the packet.
If you don’t have access to barbells, and only have dumbbells, I’d recommend
Moe – which is built around dumbbells and/or kettlebells, and includes strength, work capacity, chassis integrity, tactical speed and agility, and endurance.
– Rob
QUESTION
My company is a mountain company within a light infantry battalion. Two questions:
1. I figured our best bet would be to adapt the Grunt PT cycles to include uphill hiking under load. What’s the best way to go about this?
2. I have both beat-up older NCOs and less fit new guys. How can I adapt the training for these soldiers? I want the whole platoon to be able to work out together. I need buy-in from the NCOs so we can’t be crushing them right out the gate.
Open to any other suggestions as well, especially regarding implementation.
Thanks!
By the way, after the first burpee/quadzilla day of Humility, I suddenly understood why you named it humility.
ANSWER
2) Both plans and progressive – increase in difficulty as you work through them – so everyone can start at the same time. However, these are hard plans and you’ll have whiners, including NCOs. They are a leadership challenge but understand the best in your company will appreciate the focus and being pushed.
– Rob
QUESTION
I’m currently preparing to entire the army hopefully with a 40x contract and just started the body weight foundation program. I’ve been reading through the standards for tactical athletes though and realized I’m not just out of shape but also weak too. I’m wondering how you prioritize getting a new athlete up to par. Am I correct to focus on a work capacity and endurance program like humility before worrying about strength?
ANSWER
QUESTION
I was recommended to you by a friend of mine, and am looking at doing a monthly subscription very soon. My question is basically just trying to find the best plan for myself currently (sure you get this a lot). I am in overall good shape, and will be going to FLETC in March for training to become an NCIS agent. My only PFT test consists of the 1.5 mile run, bench press, flexibility test, 30 yard maze run, and just general calisthenics. I could easily pass this now, but would like to work on perfecting it (especially the run), and would just like to get in better overall shape. Anything you would suggest to prepare me for this but also push me beyond it and constantly test myself. Thanks for your help!
ANSWER
Between now and starting the FLETC Plan, I’d recommend you complete the
Whiskey – from our
Spirits Packet for LE Patrol/Detective.
– Rob
QUESTION
I’m a new Athlete Subscription subscriber and I’m interested in a recommended start point. I am a mountain athlete spanning climbing hard desert crack, skiing, BASE/Wingsuit base jumping, mountain biking and find myself traveling often doing any of the above year round. I work 5 days a week and play hard in the weekends. In the past I used CrossFit for my base fitness but wanted to try something different more specific to a “mountain athlete”. I loved what CrossFit did for me and felt strong in all disciplines but wanted to refocus on some training that had more emphasis on climbing. Where do you recommend I start in one of your Base programs? One of the Greek Heroine Series or Daily training?
Looking forward to getting to work.
ANSWER
Start with
Helen from the Greek Heroine Series.
The plan is built as a 5 day/week plan, but don’t let it interfere with your weekend performance. This means take Fridays off as total rest for the weekend. Don’t skip the Friday training session …. do it Monday. Follow the training sessions in order as prescribed even if you take days off.
If you’ve got a Spring rock climbing trip planned, drop out of Helen and complete the
Rock Season Pre-Season Training Plan the 6 weeks directly before your trip. Spring Mountain Biking trip – do the Mountain Bike Pre-Season Plan prior.
Email questions and enjoy the programming.
– Rob
QUESTION
Hi Rob i recently purchased a subscription im not sure which program to start with. I am an experienced lifter and run often as well. Im former Army special operations (psyops) and a former cop. I am use to lifting and running and with my past am use to performing at a high level. I had a pretty in depth knee surgery last year and havent pushed much yet from torn patella tendon and medial meniscus, Dr told me to lay off because i have almost no cartilege in my knees left. I currently lift and run although my run times id love to get down eventually again as well use to be 6 min mile now is more like 8-9 min mile also looking to get back into best overall fighting shape. Any help on where to begin again would be greatly appreciated. Looking to begin getting back into army sof shape eventually at least. Thanks for your time and reply.
ANSWER
A couple options:
I designed this training plan for athletes recovering from knee injury and it’s designed to be completed once released from PT, but before hard training. My sense is you’re beyond this now, so it would be a conservative place to start.
2)
SF45 Alpha – The SF45 Series of plans are designed for high-impact tactical athletes in the 45-55 year old age range. I’m not sure how old you are – but it doesn’t matter – these plans are no joke, but they also avoid excess deep loaded squatting and have a slight overall emphasis on endurance. Aim here is to acknowledge joint issues common with older athletes … like me! (I’m 49).
– Rob
QUESTION
I recently purchased the FBI HRT Selection program and I have a question as to what a good alternative could be for the 8 flight sprint climb with the 55# vest and weight in hand. I can get the equipment but I don’t have access to 8 flights of stairs. What do you guys think could be an adequate replacement for this specific assessment?
ANSWER
For the assessment – Do a 400m Shuttle in a 55# pack and carrying a 35# dumbbell.
Set up 2 cones 25m apart. Shuttle Sprint back and forth between the cones for 12x lengths or 8x round trips. This is 400m. Time yourself. Use this each time you do the full assessment – Mondays of Week 1, 4 and 7 – and see if your time decreases.
For the progressions in the training plan … here’s what is written:
(4) 2 Rounds
Sprint-Climb 8 Flights of Stars with 55# Vest + 35 Pound dumbbell or Ram.
Rest 5 min between Rounds
Do this Instead:
(4) 400m Shuttle @ 55# Vest/Pack + 35# Dumbbell
Rest 5 Mintues, then ….
144x Step Ups (72 per leg) for time @ 55# Vest/Pack + 35# Dumbbell. Use a 12″ step for the step ups.
– Rob
QUESTION
I found you guys over the summer. I was really impressed with your APFT program. It was nice being one of the oldest in my unit and beating the younger bucks.
Over the first weekend of May, my unit will be conducting a German Armed Force Proficiency Badge event. Unfortunately you don’t have one of those plans yet. I purchased the MARSOC A&S as it was the closest thing that had all of the elements. I wanted to pick your brain about how to tailor that program for the GAFPB. For example, the ruck is 8 miles instead of 12, so I thought about cutting the workouts by 1/3.
The biggest question is whether you thought replacing the flex arm hang instead of pull-ups would work. So instead of getting a baseline on pull-ups, get a base line on the flex arm hang. Instead of 30% of pull-ups, use 30% of flex arm hang time, etc.
Any insights would be great.
Thanks
ANSWER
You’re mods sound good. For ruck intervals, use a 2 mile interval distance and go 20% faster than your 8-mile assessment pace.
Same progression for the flexed arm hang is what I’d try also – we’ve never done this so I’m not sure if it will work like the pull ups, but it’s a place to start.
Can you please send the specific events for the badge and I’ll take a look at it?
– Rob
QUESTION
I am currently starting to prepare for a Kilimanjaro climb in early April and have been looking at your different programs. To give you a bit of background, my climbing experience is limited to a one-month mountaineering course with NOLS, including climbs of Mt. Baker and other peaks in the North Cascades, this summer, and while I came out of that program pretty fit, I feel like I’ve lost a lot of that base: right now a 2-3 mile run at 9-10 min. miles feels like a pretty challenging workout. In addition, I do not currently have access to a gym (could join one, but would prefer not to if possible), making programs like your bodyweight foundation plan especially appealing. Where do you think I should start, and how can I maximize the next three months to be as fit as possible on mountain?
ANSWER
QUESTION
I’ve just finishing the MTI Big 24 programme. I really enjoyed the programme and made some big gains on my 2/3RM for each of the exercises (between week 1 and the mid programme reassessment in week 4).
Other than some small disruptions over Christmas I managed to hit all of the sessions and complimented it with my normal run training sessions of 5 or 10km runs 6-7 days a week.
I’m now planning my next training cycle (6wks) to finish off my current deployment and again I’m looking at the MTI programmes! I’m thinking of the 357 Strength programme and I like the idea of some general overall strength training. I’d also like to continue training twice a day 5-6 days a week including my low intensity running sessions.
I’m ex-Military with a good level of fitness, relatively strong mental resiliance and like tough gym sessions. I’m working on a military camp and have access to a good gym with all the usual facilities and equipment.
Just wanted to see what you think about the 357 programme or would you recommend anything else? Apologies on the long winded email but I’m very enthusiastic about training and have been really re-engergised by your programme and website support.
ANSWER
I’d recommend
Hector from the Greek Hero Package.
Still trains strength, but doesn’t have a strength focus like 357 and is more balanced. You shouldn’t do 2 strength cycles in a row.
– Rob
QUESTION
Quick question that’s been nagging me for a while: What would you substitute your shuttle runs with and for how much time relative to the distance (They’re part of many plans, so not one in particular)? I train in my garage and don’t have much space to move around. Going outside is not practical. I have a skipping rope, skierg, rowerand airdyne.
Thanks and happy new year!
ANSWER
There’s an assumption in your question that rowing, or biking, or something else is the same as shuttle runs as long as the work duration or distance is the same.
This is wrong. While it may not make a difference for general fitness, it does for the mountain and tactical athletes we work with. I don’t emphasize shuttle sprints because I’m lazy – these efforts transfer to mountain and tactical movement – where your move on your feet. We went away from rowers long ago for this reason – you don’t row anywhere in the mountains.
At some point, doing rowing stops transferring to outside the gym performance, and just makes you better at rowing the erg. This is a dead end for our athletes.
It’s amazing the number of questions I get from people who don’t want to run or do shuttle sprints … most with lame excuses like it’s cold outside, or not convenient, or shuttle repeats simply suck because of difficulty.
That being said, think time for the substitution. If the plan calls for 300m shuttles every 2:30, assuming you’ll run for 1:10-1:15 and row like hell for 1:15 every 2:30, etc. Just know that you’re training general fitness, and the transferability to the mountains or battlefield is questionable.
– Rob
QUESTION
I would like to have a workout program and am not sure which one to select. I am not in the military or law enforcement. I’m just an average middle-aged guy looking for something different.
ANSWER
If you know your way around the weight room, start our stuff with the
Military OnRamp training plan.
If you’re super fit – have been an avid CrossFitter, start with
Humility.
– Rob
QUESTION
I just subscribed to your program and I’m super-stoked! I’m going to start the Backcountry Ski V3 program. I was wondering what the impact would be if I replaced the Friday running with cycling instead. If you think I can swap the running for cycling what should the progression be on the bike?
ANSWER
The impact would be you wouldn’t get as much out of the program for mountain movement. Unless your approach your ski-mo objectives on a fat bike, run.
If you’re determined to run, sub time, not distance. If the plan calls for a 7 mile run, assume you’d run 10 min/miles, and bike for 70 minutes.
– Rob
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