QUESTION
I had great success using the firefighter cpat testing to become a volunteer firefighter so i wanted to get your advice on passing whats called a PIN test here in Canada so I can become a special constable.
The elements of the test are:
Pushups
Sit and reach (trunk flexion)
Core endurance
Beep test
Is there a program that you would recommend for these 4 elements? Ive attached photos for you to see the benchmarks.
ANSWER
I’m sorry – I don’t have one plan for all these events.
You could do the Beep Test Training Plan for that element, and the Push Up Improvement plan for that part.
Sit and reach? Nothing for you there, except to do the Toe Touch Complex exercise and actual practice the sit and reach 3-4x/week.
Core endurance? This test is super unique – but what I’d recommend is you do 6 Rounds of your max effort hold, with a 1 minute rest between, 3-4x/week.
– Rob
QUESTION
I’m looking for a program that focuses on Explosive Power Training.
Which of your programs would you recommend?
ANSWER
I don’t have a plan focused on explosive strength. From what I do have, I’d recommend
357 Strength.
– Rob
QUESTION
You were recommended to me as a great resource and the material looks great, but I have a reservation about signing up for and beginning a plan. I’m a pilot and am on the road for approximately half of every month with extremely spotty access to full gyms while I’m out. I can carry TRX straps with me and I always have the ability to run, but I’d be concerned about not being able to take advantage of the course materials.
Any thoughts on the best way to proceed would be much appreciated. If it helps, I’m a 44 year old dude with a runner’s build, Marine reservist, and in ok shape. I’d like to optimize for general strength/fitness and mountain sports like backcountry skiing and trail running.
ANSWER
Option 1: two plans …. one at home, and one on the road. Not perfect, but it will work.
– Rob
QUESTION
I’m about to commission into the Army and looking for a training program to follow, I’m not sure which would be the best for me. I generally score a 580 on the ACFT and have previously trained as a power lifter. Roughly 2 years ago I injured myself powerlifting and have since trained using genetic SFAS plans I’ve found in the internet. I like the style of training (running, rucking and some lifting) but have noticed a dip in my strength. I want to go back to benching 315, squatting 400+ and deadlifting over 500. I’m not sure which plan to choose that would include strength training and incorporate endurance training.
ANSWER
– Rob
QUESTION
I recently got back from SFAS and was selected. My report date for airborne and then Q Course will be around October of 2024 so I have about a year and a half to train.
Until then, what plans should I do to recover from SFAS and train for airborne and Q Course?
Thanks for all your work.
ANSWER
Congrats on selection!
18 months is 78 weeks ….
Weeks 1-35 Plans/Order in the
Virtue Packet beginning with Humility
Weeks 36-71 Plans/Order in the Greek Hero Packet beginning with Hector
– Rob
QUESTION
I’ve reached a poor point in my life where I’m failing my PT requirements. It’s embarrassing but I want to make myself better and I think your plans can get me back on track from where I slacked off.
What plan would you recommended for someone who can’t do 10 strong consecutive push ups or run 1.5 miles easy. Would you recommended the body weight beginner plan?
ANSWER
– Rob
QUESTION
I’m interested in purchasing the Ruck-Based Selection Training Packet on the Mountain Tactical website. I plan to attend SFAS in January 2024 and just completed a train-up for the Best Ranger Competition (BRC). I plan to begin training up for SFAS April 2023. This leaves me around 36 weeks to prepare for SFAS. For my BRC train-up, I averaged around 50 miles each week, approximately 30 miles running and 20 rucking, for three months supplemented with WODs from greymatterstrength.com twice a week. Some of my most recent assessment results follow:
Deadlift 1RM:
385 lbs (13 December)
2 mile time trial:
13:17 (13 March)
2 minutes of hand release pushups:
60 reps (14 March)
Dead hang pull-ups with 20 lbs vest:
11 (14 March)
12 mile ruck:
2:15:57 (10 February)
20 mile ruck:
3:41:46 (15 March)
My question is, which plans in the training packet should I complete and in what order given my time constraint of 36 weeks to train?
ANSWER
Couple thoughts first …
– Your current fitness level, and that you just finished the BRC plan means you’re currently at “peak” fitness.
– It will be difficult, if not impossible, to maintain your current training load for 36 weeks, without overtraining both physically and mentally
– Pulling back on the training means you’ll lose some fitness, in the short term, but then be able to avoid overtraining and build back to “peak” fitness directly before SFAS.
Given all that – here’s what I recommend:
Week Plan
1 Total Rest – this means no training. Rest, sleep, eat
2-8
Fortitude – Solid strength, work capacity, chassis integrity and run/ruck training, but no assessments and intense progression.
9-13
Humility (first 5 weeks) – Super intense, with assessment-driven progressions. Work capacity, movement over ground, bodyweight focused
14-20
Valor – Continued intensity, but heavier loading for both strength and rucking
21-28
Resilience – Heavy, but less intensity. Strength for durability
– Rob
QUESTION
I used some of your content years ago before you were called Mtn Tactical. I was in search of a “beginner”/basic training plan to build some foundational fitness after being inconsistent w/ training for a few years. Which of your programs would you recommend to get back to a good basic level of fitness before pursuing other programs you have? Happy to subscribe to the athlete subscription regardless.
Currently, I only have access to bodyweight, KBs (35# + 53#) and a TRX suspension trainer in my garage. I hope this helps with a suggestion.
ANSWER
– Rob
QUESTION
What training plans or packets or strategies would you recommend for fighter pilots or any pilot in general? Withstanding G’s is a priority and training can help.
ANSWER
These plans are originally designed as day to day programming for full time rangers, wardens, field biologists, etc, – and are multi-modal: ie. they concurrently train strength, work capacity, chassis integrity (functional core), and mountain endurance (run, uphill movement under load).
The transfer to military pilots will build high level general fitness, big time mid-section work via the chassis integrity and strength programming, and evading capture if downed via the mountain endurance work (running, uphill movement under load).
Over the years I’ve had several individual pilots reach out to me, but overall have found the fitness culture for military pilots pretty uneven. I did however, at the behest of fighter pilots, develop a brutal
Fighter Pilot Fitness Assessment to assess AGSM fitness. If you try it, email back your results and thoughts.
– Rob
QUESTION
I hope this finds you well. I was curious why you took the run assessments/intervals out of the SF45 programming? I’m assuming it was to minimize wear and tear on the aging body, but figured I would ask.
ANSWER
Yes – for sure on the wear and tear, but perhaps even more is to address the burden of constant fitness. I completed MTI’s Operator Sessions and other high level programming until my late 40’s and for me and my other regular lab rats (all in their 40s), come about 45, we felt like we’d been there and done that for all the assessments – and didn’t have anything to prove.
This, of course, is different for event-specific programming, but for day to day programming, and given our high training ages, overall, we wanted to train hard, but dial back the intensity that comes with assessments and progressions.
So, this change reflects not only the potential wear on older bodies, but also the changing mental approach to training. I’ve found that for older athletes, the hard “grinds” fit the age better.
– Rob
QUESTION
I am trying to pick between a few of your programs and was hoping someone could help with my decision.
I currently work in law enforcement and plan to join my departments swat team. The selection school is in march of 2024 and is a 2 week ass kicker.
Tryouts to attend the school emphasize a 3 mile run, max push up/sit up/pull up and obstacle course.
Would the swat packet be the best fit?
ANSWER
Then take a weeks’ full rest, before jumping into the plans/order in the
Gun Maker Packet. These are designed as day to day programming for full time SWAT/SRT.
Then, 7 weeks out from selection, re-complete the SWAT Selection Training Plan – directly before selection.
The selection plan is no joke, and doing it now will give you a “no shit” assessment of your current physical and mental fitness. If you follow this recommendation, you should see significant improvement when you re-complete the plan next year and go into selection humble, but confident.
Regardless, good luck.
– Rob
QUESTION
I’ve been a subscriber for awhile now. Love your stuff. Keep it up!
Quick question: what’s the highest score you’ve seen on the burpee ladder? I saw 109 on your site, but didn’t know if that’s still accurate?
ANSWER
Can’t say I’ve tracked that much – but 100+ is considered a good score.
One issue is we haven’t standardized the burpees ….like having athletes jump over a rope or something. But we’re not crossfit, and fitness isn’t a sport for us.
That being said, without standardization, numbers can’t be trusted much.
– Rob
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