QUESTION
I found your website and was looking through what you offer. I’m booked to do an Everest Base Camp Trek next March. So I have one year to train. I’m not a regular hiker or anything just walk 3-5 miles 3-4x week. So guess I’m starting from scratch.
Is the Kilimanjaro Training Plan the closest one you offer to an EBC Trek or is there a better one to choose from as I don’t see anything that is specific for EBC?
ANSWER
Yes – I’d recommend the 4 Week, Mountaineering and Hiking Prep Plan first, followed by the 5-Week Kilimanjaro Training Plan prior to your departure date.
You’re a long ways out, and this is just 9 weeks of programming – what I’d recommend is that you do these two plans now, then repeat them the 9 weeks directly before your trip next year.
I can also offer suggestions for the 30+ weeks of programming between if you’re interested. I need to know your age, height/weight, and equipment you have to train with.
– Rob
QUESTION
I really like your programming and it seems very effective. I had a quick question about strength assessments. Doing the work up over 8 rounds to your max lift for a strength assessment, what time for rest should be between weight progressions, or is the point to just keep moving up the ladder with minimal rest?
ANSWER
Take rest as needed. For most this is 3-5 minutes between efforts.
– Rob
QUESTION
I have been a customer for a while with the SFAS prep plans. Since purchasing I have worked through a lot of the strength and conditioning plans but I have admittedly slacked on the running. I have ramped up my training with running and rucking starting January 1st as I will be attending SFAS in 6 weeks. I am still not quite at the 14min 2 mile and the 40 min 5 mile.
My question is pretty much if there is a portion of one of these courses I can follow to get me to those run times while also working with the rucking and weight training? I apologize for lengthy explanation but I am very nervous to make a good impression at this selection and I know that I have time right now to make the changes necessary to get my run times down. Any assistance would be greatly appreciated and I thank you in advance for your time!
ANSWER
Many have used our Ruck Based Selection Training Plan successfully for SFAS. Yes – the plan includes focused programming for the rucks and unloaded running.
Can I guarantee you’ll get your times down? No – I don’t know you, nor how fit your are coming in. As well – this is an 8-week plan, and you’ve got just 6 weeks until selection.
The plan isn’t not only rucking and running – it also includes work capacity, chassis integrity and other programming you’ll need for the team events focused programming for the gate PFT, etc.
I’d recommend you start at the beginning of this plan, work through weeks 1-5 as prescribed, then skip to week 8 in the plan directly before your selection week. Week 8 is an unload/taper week.
– Rob
QUESTION
I am reaching out to get some advice for your plans to train for MARSOCs ITC.
I will be starting the course in January of 2024 and was looking to get a good strength base now (maybe with the Strong 24 plan I think its called) and then eventually switching to doing the pirate series plans until I arrive at ITC.
One thing I want to work on specifically is running volume without overtraining if that works into any of your plans.
Any suggestions you have would be greatly appreciated.
ANSWER
Giving what you’re looking for, I’d recommend either the Big 3 Strength + 3-Mile Run, or Big 3 Strength + 5 Mile Run Training Plan.
If you’re not running at all now, start with the 3 mile plan.
– Rob
QUESTION
I have been a fan of yours/Mountain Tactical since back in the days when it was Mountain Athlete. I lived in Seattle for 10 years from 2008-2018, and during that time did a lot of climbing and mountain running, and your strength programs helped me make continual progress and be safe in the mountains.
My family and I re-located to Boston in 2018, and moved around a bit before settling down in a neighborhood right before Covid (Jan 2020) where I have been running 5.25 miles every Tue/Thu with three other guys every week, rain/snow or shine. These guys are much better runners than me, and they both keep me accountable and have helped me improve. I’m also a men’s league ice hockey player, and skate every Friday morning. My weekend routine has usually been to run longer and slower on Saturday and Sunday, bringing my total exercise every week to five days (four running, one hockey). I’ve started to re-introduce bodyweight strength training (push ups, pull-ups) but only sporadically and, therefore, not purposefully.
As I start to think about the next decade, I realize how much I miss (and need) strength training. And I am trying to figure out a way to supplement what I am currently doing with one of your programs. My ideal scenario would be:
Sun: Rest
Mon: Strength
Tue: Group Run
Wed: Strength
Thu: Group Run
Fri: Hockey
Sat: Strength
I know (both from experience and then browsing the website) that most of the Mountain Tactical programs are 5-6x/week, and they are progressive and intentionally designed. I’m wondering: could you recommend a 3x/week program that could supplement the current running/hockey regimen I have? I feel a little sheepish writing this message, to be honest, since I know that this is asking to accommodate my schedule/routine and trading off the precision of your workouts, but I would be grateful for any guidance.
I have access to a Planet Fitness that has dumbbells, kettlebells, something they call the “PF 360” area (link here), and Smith Machines (no free weight barbells/racks).
ANSWER
I’d recommend you start with the Kettlebell/Dumbell Working Strength Progression.
Just do the Mon, Wed, Fri sessions in the plan – and do your other stuff on the other days.
– Rob
QUESTION
I’m an Army reservist presently in the application process of a couple
federal LE agencies (US Air Force Office of Special Investigations, US
Customs and Border Protection Office of Field Operations, and US Federal Air
Marshall Service). I’ve got pretty much the rest of my deployment (till
about this fall) and my redeployment time to spend on base fitness before I
get more sport specific per your recommendations.
What recommendations do you have for LE/Reservist types when it comes to
base fitness? My reserve job has me mostly driving a desk, so I would
logically say more ‘LEO Patrol/Detective’ should consume the majority of my
programming but I’d like to know if I’ve got the right idea.
ANSWER
Always train for your primary job … i.e. LE – so start with the Spirits Packet for LE.
– Rob
QUESTION
I have been following you guys for some time now, and as I have to start a new training cycle, I decided to subscribe at MTI and have a try. I have some difficulties picking a plan though. Actually, I’m working in an office, but I have to start training for deployment (I’m in the private sector). My actual training routine is a 6-day-a-week routine with three days of heavy lifting and three days of cardio, and somehow I picked up some weight, and not only muscle.
I’m a bit hesitant, between the busy operator training plan and the greek hero, as I’m busy for sure, but as I train between 06.00 and 07.30 am, the length of the routine shouldn’t be a problem. At the same time despite the gym I work out being really awesome, there is some equipment, they simply don’t have. Are there any means to replace those exercises, or any alternative pieces of equipment to use?
Another question is nutrition. Could you provide any more tips on that once I subscribed?
ANSWER
Plan? Greek Hero plans starting with Hector.
Equipment? It depends, but one item that can’t be substituted is a sandbag. If your gym doesn’t have one, buy/build your own and take it to the gym with you.
– Rob
QUESTION
In the last several months I’ve completed the Big 3 + 5 mile, a shortened Peak Bagger, The 6 hour adventure race with a race at the end and now a few weeks into Jackson Picnic Triathlon in preparation for a self supported attempt at a Picnic Triathlon of my own devising in the SE. Following that attempt I will have an 8 – 12 week period where the intensity and time commitment at my job (surgery resident) will increase dramatically. I was looking for a limited time, mountain base/maintenance plan or idea for the time period so I can maybe maintain but at a minimum keep my fitness losses as small as possible? Thank you
ANSWER
Busy Dad Limited Equipment Packet …. and add in an extra day of running (Saturday).
You can also increase the endurance duration – beyond 45 minutes – if you have the time.
Trail run if possible.
– Rob
QUESTION
In approximately 20 weeks I will be attending basic training with the U.S. Army and I also have an aspiration to compete in the U.S. Special Forces Assessment and Selection program. Running is definitely my weakest point therefore, I was thinking about starting with your running improvement plan. However, I was wondering if you would you instead recommend a variation of your SFAS training plan that is adapted for 20 weeks?
ANSWER
No – unless you have a contract that is sending you to SFAS. If not, here’s what I’d recommend:
Weeks Plan
1-7 Military OnRamp
8-14 Humility
15-20 Valor
– Rob
QUESTION
First thank you for your effort and intelligence you put into your training plans, it’s world class.
I have a funky two-part training question for you and was hoping to find the best combo plan to accomplish it: My background: 37 years old, 6’1, 204lbs, have a military and athletics background. Currently I rock climb, do yoga, strength and conditioning, sprints/agility/jump work, lots of throwing, and I ruck 2x a week.
1). I have professional football tryouts (as a quarterback, so a very different strength, agility, flexibility req for throwing then when I played defensive back years ago) for the CFL starting in 3 Weeks. I am not the biggest quarterback, and rely more on what’s between my ears and my quickness versus a rocket arm. I found that benching has been almost counter productive for my throwing, whereas the lighter weight I’s, Y’s, and T’s, and TRX — and heavy explosive squats and heavy single-arm carrying — have worked best. I also do a lot of position specific work since playing QB is such a niche pos.
2). I am also preparing to train for Goruck’s “Selection” in September, and would like to merge into specifically training and preparing for that. I have attended 3 military SOF selections before so I have a decent understanding, but Goruck’s is condensed over a 48 hour period of non-stop movement.
Q: Currently I am starting your Operator Hector series (the strength combined with the tactical agility made sense), and then planned to begin the GoRuck Selection prep. I’d like to get stronger for both goals, especially before upping my rucking. Do you think this is the best route? Should I add something in between the plans? I saw your football specific training plan too.
Very Respectfully, and thank you for your time and help.
ANSWER
Well – this is a first!
Your focus now should be on the Tryout … which means a couple things:
– Train for the fitness demands of the tryout
– Don’t do anything that might risk injury
– Don’t let fitness training interfere with technical practice via soreness/fatigue
After that, you can turn to the selection. If you make the team you won’t be going so I wouldn’t worry about it now.
Programming?
My sense is the QB position isn’t huge on strength/hypertropy like other positions, so the comparatively the fitness demands aren’t as great. As well – like you say, some exercises (bench, etc.) might actually interfere with technical proficiency.
So …. two options:
1) Stick with Hector, and replace the rucking in the plan with moderate-pace, unloaded running, 45-60 minutes. The work capacity stuff in Hector will actually transfer pretty well to football and the plan includes chassis integrity, strength, etc. Do the Tactical Agility in the plan, but don’t load it – do all reps unloaded.
2) Do the Football Pre-Season Peak Plan, but be cautious on the 1RM efforts and avoid the benching in the plan. The big benefit will be the sprint and football-specific work capacity in the plan (gassers) – but the plan is designed for high school/college, and not pros… I’m not too sure what camp would look like for you if you make the team.
Of the two, I’d recommend Hector – and being smart on the lifting so to avoid injury.
– Rob
QUESTION
I hope all is good with you. I’m just wrapping the 9 week Mountain Marathon plan with a half planned this weekend. It was an amazing plan that I needed due to the quick scaling of miles and vertical training. Kudos.
My question is around a 50 miler I’m running in the fall. Not quite a mountain but it starts in the blue ridges and has a good portion along hard packed gravel/dirt before returning to the mountains and I’m curious what plan you’d recommend. I was looking at the various ultra plans you have and they all seem to scale within 9-12 weeks. Which, would be great down the stretch but wondering how you’d approach the months between now and July/August time frame. The plans you’d recommend don’t have to be running if you think a greater emphasis in these early months should be on strength/core. I could easily handle a scale in miles but wondering how a longer range scale would look.
ANSWER
I’d recommend the plans/order in the Greek Heroine Series for Mountain Athletes. These plans have a significant mountain endurance component (running, uphill movement under load), but are also multi modal. So … you can somewhat maintain your running fitness, but not just run. Then, pick up the 50-Mile Ultra Plan 10 weeks out.
Alternately, you could do the Greek Heroine Plans (start with Helen) until you’re 19 weeks out … and do the Ultra Pre-Season Plan prior to starting the 50-mile ultra plan. However … this would mean pretty much all of your summer will be running focused.
– Rob
QUESTION
I’ve been in the gym for quite a few years and I’ve never been able to reach my goals of 225 pound bench press, 315 squat, and 365 pound deadlift. Right now my maxes are 145 for bench press, 215 for squat, and 240 for deadlift. Do you have any programs that would help me reach these numbers? I was kind of looking at the big 24 or big 3 + 5 workouts but I’m not sure if those were the right choice for me. Thanks!
ANSWER
I can’t guarantee the programming will get you to the numbers you want. That’s on your work effort, sleep/nutrition, genetics, training age, etc.
From our programming, I’d recommend the MTI Relative Strength Assessment Training Plan, and do back squats instead of front squats. This program will be focused on these exercises.
– Rob