Q&A 2.29.24

by Mintra Mattison

QUESTION

Is there a certain set of plans you’d recommend for someone training for the Tactical Games?

ANSWER

We have a plan for events such as the Tactical Games…. https://mtntactical.com/shop/tactical-games-training-plan/
If you have more than 7 weeks before the event, jumping on our Operator Sessions would be most appropriate until you’re ready to knock out the plan above.

QUESTION

I’m 21 years old and training to attend an SFRE event in August of this year, which will give me about 6 months to train.
I’ve been on Stew Smith’s winter lift cycle for a couple of months now and have trained for years up to this point. My main issue during that time has been running durability. With help from a PT, I have implemented exercises for my glute medius, tibialis posterior, and I’ve also put some focus on tibial rotation. On top of that, I’ve made sure to include rotator cuff work and general tibialis training. To fit that stuff into my daily training, I replaced usually about 30 minutes of cardio in Stew’s program with that accessory work.
So with that background, one of my limitations is that the most amount of miles I’ve ever run in a week is 26. Most of those were not fast, and I did have to back off from some pain after that. I think continuing with this accessory work will help, as that “26” number was definitely hard won.
Here are some recent strength and conditioning numbers, as well as height and weight:
5’5″
158lbs
Roughly 15-16% bodyfat(I’ve been bulking)
BB Back Squat, Full ROM – 195lbs x 12 reps
Bench – 170lbs x 8 reps
Deadlift – 290lbs x 5 reps
Weight Vest Pullups @ ~20lbs – 13
1 mile run timed – 6:35
These next numbers are from the end of my last Calisthenics/Cardio based cycle which ended a few months ago
Pullups – 23
Pushups 2 min – 84
Situps 2 min (Navy style) – 102
. . .
I feel the need to get on a program that is specifically designed for SFAS/SFRE, and you all seem knowledgeable. I specifically like that you seem to include ATG movements in your program.
So my question is this:
Which of your programs in this 52 week regimen should I do based on the above to create a 6 month plan for SFRE in Florida?

ANSWER

Here’s what I recommend based on your timeline and numbers:

Run & Ruck Improvement + Push Up/Pull Up Improvement (Repeat twice for 6 weeks) – 6 Weeks

1 Week Rest
Valor – 7 Weeks
1 Week Rest
SFRE Training Plan – 7 Weeks
All of these plans can be purchased individually, or accessed via the Athlete Subscription. You can implement additional PT/ATG work as needed during this schedule. If you don’t have a ruck already, purchase one that is the same as you’ll utilize at SFRE.

QUESTION

Your recommendations for training path for this:

  • Between now and June 27 (I’ll head out to the PNW for Mt. Baker climb) and then I will spend July in Colorado) – especially as this is outside of the 10 week plan I’ve seen.
  • August to November 22 (departure date for Aconcagua).

Again, looking to choose something different potentially from Training Peaks and Uphill Athlete and/or a cost heavy personal trainer. I’ve spent a lot of time digging through your website. Not going to ask you to sell it to me as I just read Rob’s “our stuff works, guaranteed” – so in that case, I’d be curious as to how you would approach above. I followed a 16 week training peaks plan previously before Aconcagua which is about what I have after my summer in the PNW and Colorado – so my guess is what I follow between now and end of June will tell me a lot.

Thanks again for the time.

ANSWER

Dave, this series of plans is built around your specific timelines. We’ve had athletes with successful summits of Aconcagua utilizing the Big Mountain Training Plan. This series will increase in intensity leading up to the event-specific training for Baker, decrease intensity afterward to re-build your base, then ramp up again in preparation for Aconcagua. Don’t hesitate if you have any questions.
July 1 Start Date:

QUESTION

Hello, do you guys happen to have a trial by chance? I would hate to sign up and it not work with my schedule/goals and then ask for a refund or lose out on 35 bucks.

ANSWER

No free trials, but we offer a 30-Day guarantee. If you don’t like it, just drop me a line and I’ll refund you in the first 30 days after purchase.

QUESTION

I just purchased your R2R training plan. Quick question – what is the best way to count/keep track of the step ups?
Thanks so much for your help.

ANSWER

We’ve used a bunch of different methods… you can use a hand counter, or throw a bunch of pebbles in your pocket. Every time do you do 10 (or 20, 30, etc.), you take one out until your pockets are empty.

I usually switch sides on my box every 50 reps and keep track that way.

QUESTION

I’m currently doing the big wall training program and I just have couple of questions
Because I couldn’t find a video associated.
Could you confirm what  “laps campus board feet on “ means ? (what is one lap?).
Is this the video associated? https://youtu.be/dwG0r2rwqgE?feature=shared ?

ANSWER

The typical way to use a campus board is hanging by your fingers – with your feet swinging free. This is great finger strength training.
However, we found the campus boards great for training finger strength endurance as well … however, to do so, we allow the athletes to have their feet on the board as seen in the video.
1 Lap = going up and down all the rungs on the campus board, matching your hands at each rung.
– Rob

QUESTION

Hello! I have been accepted into the USCG’s OCS program as a civilian, and I am trying to pick a program to run to prepare me for OCS. The CG’s OCS PFT is 2 min of cadence pushups (30 minimum, 60 max), 2 min of situps (60 minimum), and a 1.5mi run in under 11 or 12 min (I’ve seen both times listed). There’s also the 500yd swim in 12 minutes, but I have seen that it is no longer part of the test. Right now, I weightlift and I am athletic enough to meet the run time even though I don’t run much, but my goal is to change my training so that I can crush the PFT. I leave in July, so I do have some time.

ANSWER

Congrats on the OCS spot. I’d recommend the following plans in order based on your timeline. 1. Bodyweight Foundations (6 Weeks) https://mtntactical.com/shop/bodyweight-foundation-training-plan/?highlight=bodyweight%20foundations 2. APFT Training Plan (6 Weeks) https://mtntactical.com/shop/apft-plan/ 3. USMC OCS (7 Weeks) https://mtntactical.com/shop/marine-corps-ocs-training-plan/?highlight=usmc%20ocs

 

QUESTION 

I just got the operator subscription plan this morning and am wondering if I should start where the program is currently or find something new until march kicks off.

ANSWER

Up to you. We leave up 6 months of programming. So if you start the Feb cycle, it won’t disappear on you.

QUESTION

In the sample program for Barbarossa it has this workout can you explain how it’s done?
3) 10 Rounds every Minute 1x Bottom Sample @ 10# Brick Tread for the remainder of the minute

ANSWER

Start in the pool. Every 60 seconds you’ll be required to dive to the bottom and retrieve the brick. Once you get to the surface, let the brick drop back down to the bottom. Tread with whatever time is remaining in the 60 seconds. Repeat this for 10 rounds (10 minutes total)

QUESTION

Hello! I have been following your plans for a while now and have had great success and wanted to get a coaches thoughts/guidance. I’m set to deploy for 6 months and lately I have been running the Hypertrophy for Skinny Guys plan and also noticed my strength was going up. So I want to shift to a strength plan but in the past when I’ve done a few I noticed I wasn’t gaining mass (hard gainer and eating as much as I can). Is there a plan I can run for 6 months that will help in size in strength or would switching from the hyper trophy plan to a strength plan and alternate for 6 months work and still keep building size and strength? Any advice would be greatly appreciated! Side note, I prefer zero cardio (I’m one of those who don’t run and pass my fitness tests easy peasy).

ANSWER

Switch from hypertrophy to strength focused. You grow the size of muscle fiber with hypertrophy, then build the density of the muscle fibers with the lower rep/higher loading strength work.

QUESTION

What program would recommend for a 43yr old male in law enforcement? I am an investigator who still goes out on arrests and participates in tactical training. I have some back issues which can sometimes be exacerbated with squatting. Not sure what plan I should start with. Thanks!

ANSWER

Start with our LE On Ramp plan (https://mtntactical.com/shop/on-ramp-training-program/)

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