Q&A 5.12.22

QUESTION

I have started applying for wildland firefighting jobs. The expected start date is the end of next month. I am 21 years old; 5’ 11” weighing 216.5lbs currently. My goal is to lose a good amount of weight before the season begins. I currently have the SFOD-Delta program and was planning on just doing the bodyweight and cardio and probably toss in some rucking. I come from mainly weight training background. I have done limited cardio and bodyweight as of more recently but it is definitely not my strong suit. Would you recommend I do what I was thinking or what plan would you recommend? Thanks so much for your help; I really enjoy using Mountain Tactical.

ANSWER

– Rob

QUESTION

I just purchased your Bortac selection plan. I have four months until selection. What do you advise?

I currently weigh 200lbs and am 6ft.

When I did the bortac pft I had the following times/reps:

1:10 sprint
20 sit-ups
15 push-ups
4 pull-ups
14 min run
2hr ruck

ANSWER

Do the first 4 weeks of the Bortac Selection Plan,
Then drop into Fortitude for 4 Weeks,
Then do the full 8 weeks of the Bortac Plan the 8 weeks directly before selection.
Good luck!
– Rob

QUESTION

Apologies for if I just missed it on the website. But I was wondering if you could help me out with a plan for someone that is a little older and not quite in ‘basic’ shape heading to basic. I’m in the gym a good bit but more of a power lifter style lifter. I am hoping to finish up processing in the next week or two and was hoping you could guide me towards a program that’s going to help me get prepared for basic.

ANSWER

– Rob

QUESTION

Working through an elbow flare up associated with chronic tendinitis that’s not allowing me to perform negative pull-ups/pull-ups at this time. Are horizontal pull-ups (pretty deconditioned, so knees bent variation) a suitable temporary substitute? Any other exercises you would recommend?

ANSWER

Yes … you can also do bent over barbell rows …. but neither will give your elbows a rest.
We’ve had some success with the Ultimate Elbow Stretch for elbow issues.
– Rob

QUESTION

I have used your plans for many years and absolutely love them. However, beginning about 4 years ago, I injured my low back (L4/L5 area) after being fatigued and losing form during a fairly heavy squat. Essentially it was a herniated/degenerative disc, which I tend to re-injure now about once per year. I’m still very fit and workout often. I hike, ski, mountain bike, run, swim and I hunt as much as possible, in addition to your programs. I eat clean (keto) and do time restricted eating (16/8), as well as supplements.
My question is, which plan(s) would you suggest for preserving my back but still maintaining enough fitness for my job, eastern big game hunts and western archery hunts?
My background is retired Marine, currently a State Trooper. I was on our Tactical team for many years as an entry guy then Sniper, so I mostly completed your SWAT programs and LE programs, while completing the Peak Bagger and Big Game packet prior to a western archery elk hunt I do most years. I am 49 years old, 5’11”, 170lbs, and mostly about 180lbs until I really messed my back up last year and stopped heavy lifting for the most part unless I’m feeling really good with regard to my back condition.
To maintain my back as well as I can, I currently do physical therapy whenever it’s irritated, along with stretching, core strengthening, an inversion table and heat/tens unit therapy at home.
Thanks and keep up the awesome work!

ANSWER

The Chassis Integrity programming in all our plans is world class and should do a good job of functional core fitness.
But low backs are a mystery, and there’s no guarantee that you won’t suffer a setback. What we’ve found is those with issues like yours are able to come back quicker.
The one additional thing I’d recommend is adding in the Low Back Complex 2-3x/week on top of the other programming you’re doing. Do 3-4 rounds, 20 second hold each position.
– Rob

QUESTION

I’m currently doing the Military On-Ramp portion of the BUD/S Training Packet, and I just completed a three mile timed run. I was able to complete it in 22:36 but my question boils down to my running splits.

My mile splits, in order, were 7:14, 7:34, and 7:48. What can I do to make these more consistent?

Also if it helps, I’m a heavier guy (6’2, 210 lb) with a background in powerlifting/hypertrophy style training.

ANSWER

I’m not an expert on shin splints so I’d recommend you do some more research.
What has worked for others is fixing running form (read POSE Running or Chi Running) and changing up shoes. I’d recommend Hoka One One Speedgoat 4’s
– Rob

QUESTION

I’m looking to get smart about my training, and hoping you can suggest the best plan for me.
I’m a 48 year old male, 5’10″@180, an intermediate level athlete who has been doing sporadic BJJ for 10 years.  After 20 years behind a computer screen, I switched up my career path.  I went back to college, became a Paramedic in Toronto, and have just completed my basic training course in the Canadian Army Reserves, and am now beginning the MedTech (68w) training pipeline.
In preparation for the above, I’ve been running, rucking and lifting, but am a beginner in all.  I find that for my age/level I need to be carefully with volume/intensity as a hard workout can impact my work performance the next day.
While I’m still learning the standards needed, my goals are to be able to dismount and ruck heavy with the infantry, participate in section attacks/etc, and carry litters – typical 68w needs I assume.
I work evenings and weekends, and have most mornings & afternoons free to train.  I’m slowly building a professional tactical athlete training lifestyle – strength/conditioning, nutrition, and mobility.  So as a new professional, I’m looking for professional assistance so I can do this right.
Any and all advice would be appreciated.

ANSWER

Understand that being 48 doesn’t change stuff for you. You chose to become a tactical athlete at that age, and there is not “give” in the training pipeline just because you’re older. So this is the plan, right now, I’d suggest to anyone.
– Rob

QUESTION

I had a question regarding what program you would recommend. I am a active duty Marine currently on week 5 of military on ramp, I will be attending SFRE next year in the spring  so I have a lot of time to prepare and be more general in my training before I do the sport specific SFRE prep. My question is do you recommend the Virtue Series packet or the Greek Hero packet as my day to day training. While I prepare for SFRE.

ANSWER

– Rob

QUESTION

I’m currently serving as an active duty SF soldier. I suffered a herniated L5-S1 disc during my last rotation. I am working with a chiropractor as well as our PTs now, but have the goal of attending SFOD-D Selection next Feb/Mar (2023). I have pretty much atrophied in every category. Currently in week 1 of your Low Back Training program. What’re you recommendations for the way forward and any advice you’d have.

For context, I’ve been able to conduct 5-6 hour movements in alpine terrain with about 50-60lbs on my back in the last week or so, but I’m quite frankly terrified to try and deadlift and lock my back up again.

Appreciate the programs as I’ve used the successfully in the infantry, SFAS, and the SFQC. True believer.

ANSWER

After low back, drop into the plan/order in the SFOD-D Selection Training Packet.
Be cautious, but steady. Have faith.
– Rob

QUESTION

I have some questions regarding the RSTP and my available time commitments before Ranger school starts.
I start Armor BOLC on July 10 and it takes about 3 months. I then have Scout leaders course and Airborne school which is each about a month long. In total, with some breaks between programs, I think would only have around 6 months before the start of Ranger school.
If I were to start this packet in late April, what would be your recommendation on which plans to “drop” so as to condense the timeline?
I would say I struggle most on running as my ACFT score is a 599 (13:36 2 mile time). I can keep around a 7:20 pace for 3-4 miles and 8 minute miles for long runs. I have no problems rucking as I can ruck a sub hour 6 mile and a 2:20 12 mile.

ANSWER

Cut Military OnRamp and start from Gratitude.
Good luck!
– Rob

QUESTION

I want to pass in SEAL selection,I get 5.7 in MTI relative strenght assesment but I’m not very good at swim&run I use around 35-37minute to 5km run,Would you recommend me what training plan should I use?

ANSWER

I’d recommend starting with the US Navy PST Training Plan. 
Follow it up with the BUD/s V2 Selection Training Plan directly before selection.
– Rob

QUESTION

I love the program. While I have access to a climbing gym with a full gym, I don’t have the time to get there during the week to train. So I use the the single dumbbell plan and climb once a week.

I’m one session away from week seven on my plan and feel great. Still trying to decide what’s next and thinking about one of the mountain base plans, but like I mentioned I need a way to bring the single dumbbell program and the climbing together. So I’m a bit stumped and I don’t don’t want to lose the momentum I have right now. Any recommendations?

The flow of the workout took a bit to get used to, but now it’s easy and I like it. The videos are very helpful and easy to follow too.

Like I said above-I love the program and I’ve recommended it to several folks that I know.

ANSWER

Options:
1) Artimes – limited equipment strength (bodyweight) with 1 time/week in the climbing gym.
2) Apache – limited equipment training plan and do a Bouldering V-Sum one time week.
– Rob

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