QUESTION
I’ve been training to qualify for a spot at USMC OCS this June and have mainly been doing PFT training to get there over the past 4 months following your PFT plan and the OCS plan.
I feel I need to pivot to base fitness and was looking at Operator Hector, but I also think I need to keep working on my run (3 mi is currently 21:47). Do you have any suggestions how I can incorporate some more intense run training with Hector, or is there another plan you recommend following?
It’s about 15 weeks until shipping, so was going to do a plan for base fitness now and then repeat the OCS plan next.
ANSWER
I’d recommend Valor: http://mtntactical.com/shop/valor/
Valor comes from our Operator Sessions and trains Strength, Work Capacity, Core and Endurance concurrently.
Why it is perfect for you now is it includes bodyweight strength work, and 3-mile assessments and follow on progressions for running and ruck running.
It also includes hard, gym-based work capacity and one day of heavy gym-based strength work. It’s an awesome plan.
– Rob
QUESTION
Just finished Luke Operator Sessions and am trying to plan where to go from here. My ODA is doing a UBRR the last week of April. I have a susbscription so I have the UBRR plan but I’m wondering when I should start and and what I should do in the meantime. I normally do the daily Operator Sessions. Should I do the first couple weeks of Paul then switch over to UBRR or do something else prior to starting UBRR?
ANSWER
Yes on Paul, then switch to the UBRR Plan: http://mtntactical.com/shop/upper-body-round-robin-training-plan/
– Rob
QUESTION
I was just wondering if you had any programming for pregnant women? My wife is out of shape and is due in July.
ANSWER
Nothing specific, but you’re the 4th person to ask me in the past 2 weeks!
From what we do have right now I’d recommend Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
– Rob
QUESTION
Not sure how familiar you are with the Best Sapper Competition but two teams from my battalion will be competing this April and I was wondering if you had any advice for our train up.
Overall the competition is 50+ hours and covers over 50 miles (with a 70-85 lb ruck for the majority of the time. There are various physical and technical events throughout the 3 days and the final day includes a 10-32 (usually about 25) mile ruck and an unknown distance run (which has a bunch of smoker stations) following the ruck.
ANSWER
We don’t have a Best Sapper Plan but we do have a Best Ranger Plan – which is what I’d recommend: http://mtntactical.com/shop/best-ranger-competition-training-plan/
Several have used our Best Ranger Plan over the years to successfully finish that comp. Plan is full on.
Good Luck!
– Rob
QUESTION
My quick background: I’m 5’8” 175 lbs prior service 10yr Air Force now Army Guard w/ an 18X/Rep 63 contract shipping in late summer.
I used your SFRE Training Plan and it got my AFPT and 5 mile run numbers in the top 5 competitive range during my weekend tryout with the local NG SF Group but I was, unfortunately, IVW’d during the ruck since I was unable to keep up w/ the desired pace (after looking at the map I was about 85% done with the route when they told me to get in the truck).
I purchased the SFAS Training Packet and recently completed the Fortitude portion. During the rest week (between Fortitude and Valor) I did a 2 mile ruck w/ 45# + 10# pipe to see where I am in rucking and I still struggle trying to get a 15min/mile pace. Is there something I’m doing wrong? Should I add more weight or something in my training? I’m supposed to go another SFRE again this April and I feel like I’m not getting the rucking gains I need.
ANSWER
I have no idea why you couldn’t make 15 min/miles, esp. following the programming and running 5 miles the way you can. I can almost make 15 min/miles walking (but my legs are too short and I have to jog/walk – I’m 5’7″). Most of my taller lab rats can easily make it walking at 45#.
So … either you had an off day (which is possible) or you’re not running.
You may also check your equipment … pack and boots/shoes. If you dont’ have one, pick up an old Medium ALICE pack.
Stick with the programming. Valor deploys a rucking assessment and hard, fast follow-on intervals based on your assessment results. Fortitude lays an “aerobic base.” Valor builds “Speed over Ground.”
– Rob
QUESTION
I am a little unsure of where to begin; I stumbled upon your website, and am very on board with the mission statement and setup of programs, but am unsure which would be the best for me. I am a junior in college, and by far am not in the best shape of my life. After some time, I have committed to my plan of attending OCS to serve in the US Armed Forces following my graduation next July. That being said, although it seems relatively long, it is a very short time to reach the highest level of competitiveness before I leave. As such, I was wondering which program(s) you think would best benefit my goals. Thank you for your time, and I look forward to hearing back.
ANSWER
Plans and order:
1. Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
2. Humility: http://mtntactical.com/shop/humility/
3. Army OCS Training Plan: http://mtntactical.com/shop/army-ocs-training-plan/
Good luck!
– Rob
QUESTION
I’m sure you’re a busy guy so I’ll keep this brief, do you have any opinions on swimming as an alternative to unloaded running? I’m struggling with an Achilles issue and training around it. I work on a Hotshot crew that prides itself on having a reputation for hiking ultra fast and putting out tremendous amounts of work. Endurance is at a premium for me right now.
ANSWER
Better would be to substitute biking or spinning on a stationary bike – it’s much more transferable to swimming. Better yet would be to substute unloaded step ups.
If you chose, biking or swimming – think time, not distance for the substutution. 1 mile running = 10 minutes, so bike for 10 minutes.
If you chose step ups (better), 400m = 50x step ups.
– Rob
QUESTION
My current situation is that I have a basic globogym set up and I am a beginning to ruck. I am wanting to build endurance and muscle. What plan would you suggest?
ANSWER
Fortitude: http://mtntactical.com/shop/fortitude/
More on the plan, here: http://mtntactical.com/military-athlete-articles/fortitude-strength-and-endurance/
– Rob
QUESTION
Hi Rob. In the Mountain Base sessions what can I substitute for the endurance running day that I can do in the gym setting with a group of people?
ANSWER
Step ups, or some of test some of our new gym-based endurance theory: http://mtntactical.com/all-articles/new-theory-gym-based-multi-modal-endurance-mountain-tactical-athletes/
– Rob
QUESTION
I am trying to figure out which program I should tackle next.
I have been training under your programs for the past 5 and half months and picked up the athlete’s subscription about a month ago. I successfully completed the Ranger School workout and loved it. My wife and I started considering the 18X mos for enlisting and I picked up the Ruck Based Selection workouts. I was pretty humbled by that program and sought out some advice by some various enlisted and officer mentors showing them my progress. They said I was doing well, but should also consider PJ’s as an option so I picked up the PJ/CCT Selection program and it has really been difficult. After talking with a current PJ, we decided that this route was not in line with my strengths and experience as I have not grown up in the water, however during this time I have had access to an ALICE ruck sack and proper gear which I had not previously had so my ruck time drastically improved.
We officially enlisted and signed on an 18X contract with a ship out date of April 9th so I have 7 weeks before I ship out. I’m 26 years old, 155-160 lbs, and 5’8.25.” My latest APFT scored 286 with a p.u. score of 92, a s.u. score of 97, and a run score of 97. I believe I can max the test out as this was taken after 6 days of rest to try and beat a severe cold, had blood drawn the night before (MEPs) and the morning of (Life Insurance Exam), and I took the APFT in Colorado Springs but will complete basic at Fort Benning Georgia.
Here is a screen shot of my personal records over the past 5 and half months.
Would you recommend that I continue on the PJ/CCT Selection program to help increase my swimming ability (I will be on the 5th week next week-starting with session 25), switch back to the Ruck Based Selection Program, or pick up a different workout program altogether?
ANSWER
Roll back into the Ruck-Based Selection Program … and start from the beginning, and do the plan as prescribed for 5 weeks.
The two weeks directly before you report, skip ahead to weeks 7 and 8 in the plan …. they are the taper.
Goog luck!
– Rob
QUESTION
I have roughly 23 weeks to prepare for BORTAC Pre-Academy but family, work, and such only allow for training 4-5 days per week. Our selection is rumored to be modeled after Special Forces Assessment and Selection, so I am in the second week of Ruck Based Selection Plan V5 with plans to do the BORTAC plan 8 weeks out from the pre-academy.
Since I’m missing 1-2 days of training per week with these plans, I’m obviously falling behind schedule so having 23 weeks to prep for pre-academy equals out to more like only 17. I scored 269 out of 300 (89%) on the APFT so in your opinion, should I stay with the Ruck Based and BORTAC plans that combined total 16 weeks, or should I substitute Ruck Based with something else like Busy Operator I or II? Would Busy Operator or something similar be sufficient to prepare me leading into the BORTAC plan and eventually pre-academy?
Thanks for all your help,
ANSWER
Definitely stick with the BORTAC plan. Follow the sessions in order … so if you miss a day, start back where you left off when you come back to training. This is a 6 day/week plan, so try to schedule accordingly.
Good luck!
– Rob
QUESTION
I’m currently stationed in 29 Palms, but I’m looking into some training in Bridgeport within the next year. The class there is roughly two weeks and I anticipate long movements under load at altitude. I’ve done a few of your plans (busy operator, military on-ramp, ruck improvement and some operator sessions) but I’m curious if you think one of your mountain plans might be more effective, and if so, which one? From your military category, the afghan pre-deployment plan jumped out.
My concerns for any plan are as follows:
1) Time during the week (I can usually plan on 60-75 minutes M-F mornings, more on the weekends)
2) Maintaining a high max set of strict pull-ups and 3-mile run time
3) Altitude – the stumps is generally around 3000 ft, but there are some places in JTree that go up to around 6000ft, and mountains within a few hours that go even higher (big bear, san jacinto). Other than weekend trips to these places for training, what do you recommend for preparing for working at altitude?
Thank you for your time!
ANSWER
Yes on the Afghan Plan. Most sessions are 60 min long. http://mtntactical.com/shop/afghanistan-pre-deployment-training-plan/
Pull ups and 3-mile Run Time? The plan is designed to prepare you for the mountains, not your PFT. You could add in work on these, but understand that isn’t the focus of this plan.
Altitude? The only way to train for altitude at a lower elevation is to be as “sport specifically” fit as possible for the fitness demands of the event. You’ll still feel the altitude until you adjust to the thinner air. I wish I knew of another way but short of training in an atmosphere chamber, I’ve found none.
– Rob
QUESTION
I just purchased your training plan for Go Ruck Selection, people speak very highly of it.
My question is do you have additional info or plans for lower back strength. I had injured my lower back and again slipped a disk and since I have started my ruck training my lower back has been hurting. I just want to make sure I am not only trained up, but more importantly healed up for this event.
ANSWER
Low Back Fitness Training Plan: http://mtntactical.com/shop/lower-back-fitness-training-program/
– Rob
QUESTION
I read your article in Outside Online and liked the overall philosophy.
So had a quick question for you after going to your website.
I am a trail runner doing 10K’s up to 50 milers but my time
is really stretched between work & the running miles.
Do you have a simple 30 minute plan that I can purchase
to help supplement my training? Specifically something that
doesn’t require a gym or equipment (or minimal equipment).
Trying to maximize my training given what little time I have.
Thank you very much!
ANSWER
Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Just do the bodyweight strength work from this plan …. you can ignore the running. The sessions may run a little past 30 minutes … it depends up on how fast you work. You can also split the sessions in half if needed, and complete each half on a separate day.
– Rob
QUESTION
I am on a Federal Counter Assault Team and I’m looking for direction in what program would be best to follow. I’ve been involved with Crossfit, Gym Jones, etc, etc and recently picked up an Athlete Subscription to jump into the MTI team’s solid programs. The problem is I don’t know which one to go with! If possible, I would like to speak with someone at MTI and provide him/her with job requirements and specifics to help with the selection. Please let me know what will work best for y’all. Thank y’all so much for your time and support for the “tactical athletes!”
ANSWER
Out of the gate I’d recommend the plans and plan order from our SWAT/SRT “Gunmaker” series: http://mtntactical.com/shop/swatsrt-gun-maker-training-packet/ for your current job on the Assault Team.
I just built these training plans and they represent my most recent programming for full time SWAT/SRT team members. They represent 28 weeks of day-to-day programming.
You have access to all of them with your subscription. Follow this order:
Ruger
Glock
Beretta
H&K
– Rob
QUESTION
I had great results with your Operator Achilles program while I was deployed. I’m back home now and just had a bunionectomy. I landed hard on a jump over a year ago, had some ligament tearing as a result, and the pain started flaring up again while deployed so I decided to take the leap and get the surgery when I came home. I am currently three weeks post-surgery, and the podiatrist expects me to be fully capable again in another 2.5-3 months (full weight bearing and able to lift weights, run, ruck, etc.). I should be able to put weight on it and start walking a little in about a week, and I’m getting restless and I’m ready to get back to training.
Would your single leg-injury plan be the appropriate place to start? And would the follow-on (post-rehab) program be appropriate once I get the all clear from my podiatrist or should I be considering modifications/changes because of the nature of the injury/surgery?
As always, thanks for the great programming and the great resources you make available on your website,
ANSWER
Leg Injury Training Plan now … You’ll train the rest of your body around your injured leg. http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/
Then after cleared by the PT, yes on the Post-Rehab plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/
– Rob
QUESTION
Quick question. I have purchased some of your programs, though not a subscription as of yet. I would like to know how you came to contruct the SASR selection plan? I haven’t bought it yet but am curious as to know how you would know what plan is best for the SASR in particular, being that they are in Australia and, I assume, your team are all American-based. Forgive the assumptions if they are wrong. Love the programs and the effort you guys put in.
ANSWER
We built this plan after receiving multiple requests from Aussie soldiers. To begin we researched the specific fitness demands of SASR including the entry fitness assessment “gate” (SFET, Ruck), water tread/swim, 15km ruck, and the specifics of the rucking-intensive overall selection. The plan deploys an initial assessment week and follow-on re-assessments, and based the following progression on the athlete’s incoming and improving fitness. This way it automatically “scales” to the individual athlete.
SASR is rucking intensive and this plan address the demand in two ways – short, hard, fast intervals to increase “speed over ground” and long, moderately paced rucks to build joint strength and durability and overall aerobic fitness. The rucking volume in the training plan is extensive.
The plan also includes extensive durability work including focused chassis integrity core training, foam rolling, stretches, etc. Also includes are short, hard, multi-modal work capacity events to prepare you for possible team events and cadre “smoke sessions.”
The plan is 10 weeks long, including a taper into selection. It’s not designed for civilians, but rather for serious soldiers dedicated to professional physical preparation for SASR.
– Rob
QUESTION
I am in the Idaho Air Guard and am also a elite masters obstacle course racing athlete. I am a retired professional triathlete and am looking for some additional challenges now…will be rucking 235 miles over 8 days in Greece in May along the Spartan trail to raise $ for charity and also doing my first GORuck in Aug. I do want to expand my horizon in that area. I love climbing mountains, Nordic skiing, SUP,and being outside in general. I am wondering how you select your athletes (they all seem to be skiers, are they all local too?)?Do you sponsor these athletes? I would love to try your training methods , but not even sure which program would be best for me. And, if there was a possibility to be sponsored, that would be awesome too-I can send you a resume. My background is in exercise science and training, but I am now a social worker-love the mind-body connection and could definitely help spread the word ! Thank you,
ANSWER
Training? I’d recommend you start our stuff with Humility: http://mtntactical.com/shop/humility/
More on Humility Here: http://mtntactical.com/fitness/plan-focus-humility/
Sponsorship? We’re not accepting any new athletes at this time. I’m sorry.
– Rob
QUESTION
I heard about your institute on a podcast and was impressed with your approach. I went to the website and looked at pretty much everything I thought related to me. I did not think it would be difficult to find the right place to start but I was wrong. Here is where I am starting:
1) 56 years old, open heart surgery in 2010, two gastric bypass surgeries, I am one of the unlucky 5% that grew a “extra” stomach the last surgery was in 2012, gall bladder removal in 2015 it was pretty rotten, then I got IBS or irritable bowel syndrome which took me completely off the grid, they still do not know what caused the IBS but I have learned to manage it, I have to watch it in resistance training though
2) High school football player (defensive lineman) but not a gifted athlete, I had to work really hard to keep my weight down and be competitive
3) Resistance training and cardio until 2010
4) The heart surgery really put me down, I could walk but the surgery did nerve damage to my right shoulder, arm and hand that took a long time to heal and learn to manage, lots of muscle deterioration on the right side, my hand still tingles and is weak
5) So between the nerve damage and the IBS, I was pretty limited on how far or how hard I could go, basically a basket case
That was hard to write, I feel pretty low looking at these items. I was going to start with the lower back workout and see how it goes. Get my back stronger and start some more aggressive cardio. If I can manage the health issues, I can move on to more aggressive workouts. My goal is to get back to enjoying hiking and outdoor activity then maybe do a Spartan race or something more challenging.
I look forward to hearing your suggestions.
ANSWER
I’m not sure our stuff – even the low back plan – is appropriate for you out of the gate.
Perhaps a better place to start would be a simple fitness assessment plan – the APFT Training Plan: http://mtntactical.com/shop/apft-plan/
Simple pushups, sit ups and a 2 mile run/walk.
I’d recommend you start there and clean up your diet – if you’re not eating clean already. Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
Good morning sir,
I was just wondering what the difference is between the Valor and Fortitude improvement plans? They both seem to be very similar.
ANSWER
Fortitude trains heavy strength in the weight room, and easy to moderate endurance (running and rucking) aimed at building mode-specific aerobic base.
Fortitude Gym: Heavy Strength
Fortitude Endurance: Long, moderate pace aimed at increasing aerobic base.
http://mtntactical.com/shop/fortitude/
Valor has less emphasis on strength, trains hard, intense multi-modal work capacity in the gym. The plan deploys running and running assessments and follow-on hard, fast, intervals based on your assessment results. We’re focused on increasing your “speed over ground” for both modes.
Valor Gym: Work Capacity Focus (some strength, but less than Fortitude)
Valor Endurance: Short, fast intervals aimed at increasing speed over ground.
http://mtntactical.com/shop/valor/
– Rob
QUESTION
I just heard a podcast of yours on Art of Manliness. I thought it was very interesting and agreed with a lot that you had to say. I am a police officer in Calgary Alberta Canada and whole heartedly agree with your assessment of the lack of fitness culture at work. It’s true that those who are unfit will cry foul when asked to improve it. We are given time on shift to train and it always amazes me how few people take advantage of it.
Anyway after hearing you speak I trolled around on your website and I am considering signing up for your six month subscription. I would however like some advice on what programming I should consider. I am 45 years old and although my profession is policing my real life is outside work. At work I do patrol related activities on a mountain bike unit. Outside work my activities include mountain biking, backcountry skiing, trail running, etc. I don’t do much pure climbing anymore but still like to get out for a long day in the mountains.
I am of a more slight build (168lbs) and find that strength/flexibility are what I struggle with while I seem to be able to run 20kms off the couch without too much difficulty. I have done everything from 5/3/1 to crossfit type circuits.
How would you suggest I get started with your programming?
Thanks man
ANSWER
I believe tactical athletes should put their mission-direct fitness ahead of recreational pursuits. While our “base” programming for LE Patrol and Moutain athletes share significant attributes (relative strength, work capacity, chassis integrity), our LE Patrol programming adds in upper body hypertrophy and Tactical Agility. It doesn’t include the endurance or climbing programming we have on the mountain base side.
So, my recommendation for you is to train for your job first, and I’d specifically you start with the plans in our LE “Spirits” series of training plans: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/. You can add mountain endurance training on top of this base for your mountain life.
But it’s up to you. If you want to focus on your Mountain Base, I’d recommend you start with the plans in our “Greek Heroine” series: http://mtntactical.com/shop/greek-heroine-training-packet/. Mountain base programming is the day-to-day programming I recommend for all around mountain athletes not training up for a specific season.
More on our “base” programming theory here: https://www.youtube.com/watch?v=8S6lzMy4wYQ&t=2s
– Rob
QUESTION
I am a road biker, 57 years old, female, in pretty good shape. I currently lift 4 times per week and do cardio.
Can you recommend which plan of yours would be good for me?
I bike with my boyfriend, 65 years old, he is in good shape too. We work out together.
Thank you.
ANSWER
I’m concerned our stuff would be too intense/hi impact for you and your boyfriend given your ages. I’m 48 and it’s darn near to much for me anymore!! From what we do have, I’d suggest the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
Don’t be fooled by “bodyweight” – this plan is no joke. It deploys and initial assessment and then “scales” the follow-on progressions based upon your initial assessment results. This way it automatically “scales” to the incoming fitness of the athlete.
– Rob
QUESTION
I will try to be short with my question as based on the Q&A pages you get tons of questions. I have subscribed to a few specific plans in the past and now getting onboard with the subscription.
Background: 42 years old with an awesome wife and 3 kids. Busy professional type but can routinely handle carving out an hour or so 5 days a week for workouts. Bulk of fitness over the past 4 years has been preparing for 5K-10K runs and Sprint Duathlon. Access to home based gym but not full commercial gym (live in very small town). I have basic Olympic weight set and dumbells. Willing to invest in additions to my current setup.
Current goals going into spring: Need to get some speed back in my legs. Been running long and slow for several months now. Want to build eccentric leg strength to handle downhill running and skiing better. Recreational skier during the winter with the family but still like to charge off-piste when able. Also not uncommon to throw on a pack and find snow in the summer. Would like to build more upper body strength/hypertrophy as I find I’m relatively weak there and it hasn’t been a focus.
Program thoughts for your comments: Considering running improvement plan concurrent with another recommended plan that would include upper body strength and something that includes Quadzillas or leg blasters as a component of the leg training.
Looking for that to carry me the next 6-8 weeks then reassess goals going into summer.
ANSWER
I’d recommend Humility: http://mtntactical.com/shop/humility/
This plan should cover all you’re after, and really kickstart your fitness. More on the plan here: http://mtntactical.com/fitness/plan-focus-humility/
– Rob
QUESTION
I am preparing to go into the navy in 1 year and I am planning to get a special warfare contract to go directly from basic into BUDS. I was curious if you have any good plans that would help prepare me for the SEALs?
ANSWER
We have a BUD/s Training Packet of 7 Plans here: http://mtntactical.com/shop/buds-training-packet/
42 weeks of training.
Start there.
– Rob
QUESTION
I’ve been a fan of your methodology for a while now, used it to prep for a few PT tests and out of the normal events work has taken me on in the past and have always had good results. I’m looking to crosstrain into CCT at the end of this assignment (early 2019) and was looking for some feedback. Coming from a active, but unremarkable physical background, my plan was to finish the bodyweight foundation plan that I’m currently working though then follow it up with Big 24 to develop a good base of strength. Post Big 24, where would my best next step be?
ANSWER
After Big 24, roll into the Greek Hero series of plans, beginning with Hector: http://mtntactical.com/shop/operator-hector/
These plans come from our “Operator Sessions” – which are designed as day-to-day programming for SOF and those who aspire to that level of fitness. These plans concurrently train strength, work capacity, military endurance (running, rucking), work capacity, chassis integrity and TAC SEPA (Speed, Explosive Power, Agility).
You can purchase Hector individually at the link above, purchase the entire Greek Hero “Packet” of plans (http://mtntactical.com/shop/greek-hero-training-packet/).
As well, all these plans and the rest of our stuff comes with an Athlete Subscription to the website.
– Rob
QUESTION
I am very interested in your program(s). I am a 63 year old guy, relatively good shape, retired (so have time to focus), I climb (mainly boulder and sport climb), trail run and cycle. I have had problems with lower back issues for several years with painful episodes that can occur once every year or so. Recently I have gotten back to the gym and the strength training has been good but I need some guidance with a plan to follow. Feel like I am a bit lost…
I want to become a stronger climber and healthier stronger trail runner. I live in Flagstaff AZ so the 7,000 ft elevation is a great training ground. I have been considering the lower back program but was wondering if one can combine that with another type of strength program and do both at the same time – maybe a sport specific program or basic strength. Wasn’t sure if I should subscribe to just the low back program or join the monthly program with the idea of knocking down a couple of areas.
Thoughts? Do you need more information from me? Thanks for any ideas.
ANSWER
Couple Options:
1) Start our stuff with Bodyweight Foundation (http://mtntactical.com/shop/bodyweight-foundation-training-plan/), and add in a weekly V-Sum (http://mtntactical.com/exercises/mnt3228-bouldering-v-sum/) at your local Bouldering Gym.
Bodyweight foundation is an intense, assessment-based bodyweight strength training program which also includes work capacity efforts and running. On the strength side, it deploys an initial assessment, then bases the follow-on progressions on your assessment results. In this way it “automatically” scales to your incoming fitness.
2) Mountain Base Helen: http://mtntactical.com/shop/mountain-base-helen/
Helen is the first plan in our Greek Heroine series of mountain base plans and concurrently trains gym-based strength, mountain endurance (running and uphill hiking), climbing fitness (weekly V-Sum), chassis integrity (our functional core training methodology), and work capacity.
Helen is an intense, full-on training program and the gym-based work is loaded.
My concern for you is your age …. our Mountain “lab rats” are in their 20’s and 30’s, and Helen out of the gate may be too intense. If you do go with Helen be smart, and use the female loading initially to see how you recover.
Both these plans can be purchased individually. As well, each comes with an athlete subscription to the website.
At the product page for each, click the “Sample Training” tab to see what the training sessions look like … and test a few.
– Rob