QUESTION
I have been bouncing around your programs for awhile building overall fitness. I just finished two cycles of your 6 hour adventure racing plan and I can verify it definitely produced demonstrable improvement. However, at 61 I have decided I don’t really want to train exclusively for AR events anymore as it is unlikely I will do more than one per year, if that, moving forward.
I am thinking of moving to SF60, I tried a week of it and I like it quite a bit, but as I think about my own fitness and fitness goals, the reality is that I am, by most standards, weak and slow. That is perhaps not shocking at 61. What I like to do is build some real strength and improve my running times.
As I look through the menu of plans, I always come back to the Big 3 + Five mile training plan. It looks good to me, and I love deadlifts, bench press, and squats. (Pull ups? No so much. I can do one strict pull up.) However, I am concerned about a 6 day a week plan. Recovery was an issue in the AR training plan. I am considering doing Big 3 + Plus 5 mile, but on a two-day on/one-day off rotation. Would this affect the progress made in the plan? Or is there another plan better suited to my goals and age.
As always, thank you for all you do.
ANSWER
2/1 won’t affect the plan. Just do the programming in order … i.e. don’t skip sessions.
– Rob
QUESTION
I have used your programs before to train for climbing trips and have been a happy customer every time. I was trying to find something I could use alongside my running workouts over the summer and into the fall. I’ll be running a 50k this October which means I’ll have to find a traditional marathon sometime in august or September I’m guessing to ramp up for the other
I want to incorporate some workouts to complement the running and that’s what I was trying to find. I’d be interested in something that can handle the running piece and general fitness or of there isn’t anything to target the running – I can use the hal higdon marathon training for the running if you could recommend a general fitness program for me to run alongside. I have access to a full gym
Thanks for any advice!!!
ANSWER
I’m a little confused by your question.
– Rob
QUESTION
I have been serving on active duty in the Navy as a Surface Warfare Officer since 2016. I am currently exploring job opportunities which allow me to continue my service to the nation in federal law enforcement.
Admittedly, I have been out of game so to speak when it comes to my fitness. Although I’ve maxed out my past two PRTs (when choosing to row) for my age group (30 years old), I feel like this isn’t a sufficient baseline relevant to being a special agent.
I currently weigh 220 lbs at 6’1”, and would like to get down to 200-205. My goals are to maximize relative strength in the back squat, bench press, hinge lift, and overhead press while simultaneously improving my run time, and also improve my push-up and pull-up numbers. Looking at the website, the Big 3 + 3-Mile Run Training Plan caught my eye, but I also like the Big 24 V4 and am not sure if I can combine that with a run improvement plan. When it comes to hypertrophy, I wouldn’t say I’m very concerned unless it interferes with running – which I may or may not need to address after achieving specific training outcomes. I am really just trying to start fresh, scale at my current fitness level, and progress appropriately with your programming. Luckily, I am currently on shore duty and have much more time to train than when stationed on a ship.
My question is: From your perspective, which MTI training plan should I start with?
ANSWER
Start with this strength baseline, then move to the bodyweight strength.
– Rob
QUESTION
Long time reader here and have used some of your programs in the past with great results. I am a 40-year-old police sergeant at a large metropolitan police department in California. I am an active BJJ guy and have been lifting weights for a long time. I had (2) knee surgeries within 5 months of each other (arthroscopy on the right knee Nov 2021 and ACL construction on the left knee in March 2022) and am finishing up my physical therapy within the next month. I hope to return to field duty and BJJ, running, and lifting weights. I have some hesitation with running especially as well as with returning to BJJ (I am a brown belt). My weight stayed pretty consistent during the time off but I would like to lose about 10-15 pounds (I am 5’7 190 currently).
I was writing to see what plan(s) in proper order to do you think would benefit me?
Thank you for your time.
ANSWER
– Rob
QUESTION
I’ve purchased your rucking improvement plan and I wanted some advice on where to start and how to use it/scale it best.
I am just coming off a competitive rucking event that was 14 miles on mostly flat terrain with a 30lb (dry) ruck. With a total weight of about 35lb, I was able to do it in 2:37.
The Rucking Improvement Plan starts with 3 miles at 45lb. As I type this I am sitting on an exercise bike warming up for my 12 mile assessment, with 50 lbs.
So based on my performance this morning (will be rucking on flat paved soft top), where should I start? I’m guessing not at 3 miles FT
Where I need to be in 6 months, as you will read in the link, is almost unfathomable to me now. But I know that you assessed for Delta so you are aware of the physical demands.
Like most people, I really only have time for long rucks on Sat/Sun, though I could fit in a short ruck first thing in the morning, as well.
Anyway, this is the biggest, most intimidating thing physically that I’ve ever attempted so I want to make sure that my training is 100%
ANSWER
You’ve got 26 weeks until Aug. 30. Here’s what I recommend:
Weeks Plan
– Rob
QUESTION
I just completed the Ultimate Work Capacity program and I loved it. I feel super fit but I lost a lot of my barbell strength. Can you recommend a program where I get my barbell strength back but upkeep on my work capacity? Preferably in equal proportions or strength being the emphasized area?
ANSWER
– Rob
QUESTION
I’m in the U.S. Army and currently want to better myself, as of right now I don’t exactly have a goal for any selection schools but I’d like to get to that level of fitness IF I ever decided to change my mind. I love the gym and lift regularly 4x a week but have never been good at cardio/rucking due to not putting in the work on my own time. I’m not good at making cardio/rucking routines myself and was highly recommended to take a look at you guys. I’m looking for a plan that will basically whip me into shape for both strength and conditioning while still being able to lift at the gym. I’ve debated on getting the SFAS one just to really push myself but wanted better guidance. If you need any info on my current fitness to help gauge where I’m at please let me know. I want to use this year while I’m in Korea to really push my limits and be in better shape overall. Appreciate your help and hope to hear back soon!
ANSWER
I’d recommend
Fortitude, then
Valor from our Virtue Series of plans. These plans train everything – strength, work capacity, endurance (run, ruck) and chassis integrity (functional core).
– Rob
QUESTION
I work for the Pennsylvania State Police. I heard of your plans through military buddies who have used your plans in the past and present. They only had good things to say about them and they prepared them appropriately.
I am planning on trying out for our SERT (swat team) hopefully this summer. I do not have a specific date at this time. I was looking at your Swat selection training plan. It is 7 weeks long and it says to send an email if the event is more than 9 weeks out.
I would greatly appreciate it if you could recommend me a plan to get started on preparing for this event. The tryout is extremely physically and mentally demanding. I need to be prepared to run long distances in the heat with a gas mask. I also need to prepared for long smoke sessions including calisthenics involving intense core work.
Thanks for any help you can provide me.
ANSWER
Continue with the Gun Maker plans until you are 7 weeks out from selection, then complete the
SWAT Selection Training Plan the 7 weeks directly before.
Good luck!
– Rob
QUESTION
Recent subscriber to your Athlete Subscription Package. I have a question about programming for my specific situation.
I am a west-coast SEAL, 35 y/o, no injuries, mid workup for deployment. As part of our workup, we have an upcoming trip to Mt Whitney slated for (probably) the beginning of June. With the snow conditions right now, it looks like a hard-ish 3-4 day push up the mountain (not from Whitney portal). We won’t be carrying weapons or helmets or any of that – it will probably be something like 35lbs per man. I have extensive backpacking experience and four deployments, so a pretty good feel for my personal limits, etc. I want to train for this hike so I can actually enjoy the experience, without neglecting my strength. I know from experience that when I stop strength training I rapidly get weak.
Here’s my working plan. I will complete the Mountaineering and Hiking Prep Plan, followed by the Peak Bagger plan, which will get me close to our target execution date. Concurrently, I will complete the pull-up improvement plan and strike the pull-ups from the other plans to avoid overtraining.
Does that look like a good way forward, or should I add some more lifting in there somewhere? I want to avoid overtraining, which at 35 I’m getting more prone to. If the answer is to train more and just shovel more food down, I’m open to that too.
Thanks for your time – excited to get started.
ANSWER
Peak Bagger is enough for you. You won’t need to do the Prep Plan.
Instead, prior to Peak Bagger, I’d recommend
Mann Gulch from our Wildland Fire plans. This is a multi-modal plan, but it’s endurance includes step ups and moderate runs to prepare your legs/running for the Peak Bagger Plan.
Hopefully it will still be freezing overnight in early June so you won’t have to post hole your entire way up!
– Rob
QUESTION
Looking for your thoughts on how to best manage workouts while on business/personal trips? I have a few week-long and multi-week trips coming up and would like to know what you think about managing these best while going through the MTI programming. I won’t have access to a full gym for most of these trips, but of course, I could focus on bodyweight strength/running as a stopgap.
Ultimately, I don’t want to stop the momentum while gone and be able to pick up where I left off with minimal/no impact.
ANSWER
For weeklong and multi-week trips, I try to find a local gym to train at. This way I can continue with the programming. Most Planet Fitness places have functional training sections now, and many CrossFiit gyms have open gym hours.
If you’re driving, you can throw in a sandbag, pair if dumbbells and back pack and do the Sandbag, Weightvest, Dumbbell training plan (use the backpack for a weightvest).
Finally, is Bodyweight programming – Bodyweight Foundation is a great plan, and all you need is a pull up bar (play ground, etc.).
– Rob
QUESTION
Thanks for the awesome resources you’ve put together on
mtntactical.com. It’s been helpful to read through and quite frankly eye-opening to see where I stand amongst some of the studies you’ve done with various mountain athletes.
I’m a mountain ultra-endurance runner and looking for an appropriate 100 mile plan that helps maintain strength while increasing my endurance progressively. I was looking at the 100 mile ultra plan on the site and saw that it’s a 17-week program. I’m a little less than 23 weeks out from my race, the High Five 100, and wondering what you’d recommend in terms of filling in the gap of 6 weeks before starting up on your training regimen. I’m already at ~35mi/week and feel comfortable adding miles from here as I really want to perform well this year at the race.
Any insight would be greatly appreciated. Thanks in advance for time.
ANSWER
– Rob
QUESTION
I just failed out of BORSTAR selection on day 4. I wasn’t training with a brick in the pool and it was my first time having a brick on me in the water and it broke me at selection with the added sleep deprivation and fatigue. I’m about a week out from my failed selection. Also, I realized I needed to work on my grip strength more with the amount of litter carried and water jug Carrie’s we did. What would you recommend for that in order to supplement the plan by attacking my weaknesses?
ANSWER
These plans are designed as day to day programming for full time SOF with water based mission sets and include pool work.
Then complete the last two plans of the Pirates Packet.
Then … after these 5 plans, email back with a solid date for your next selection and I’ll guide you in.
– Rob
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