Q&A 8.2.18

QUESTION

I have loved the programming with Mountain Tactical, but I have a few training questions that I would greatly appreciate your input on.

I am planning to go to SURT in 1 month, and RASP in the fall. I started focused training for RASP and SURT in the Spring, and have completed the RASP program a couple weeks ago. I was a collegiate runner, and am trying to create my own plan for the final 4 weeks before I go to SURT on 30JUL that combines my strength work and rucking with my training for ultra races – I also have a 50 mile trail run first week of September that I am currently training for.

However, I need some help with the leg smoke sessions and core work. I would like something that builds off the RASP plans for the leg work, which I plan to do twice weekly, and am wondering which Chassis/core work plan you would recommend for me? Which plan would you recommend for the leg work? I am also applying for 160th, and plan to do sandbag work from the 160th plan on Fridays. When I know my tryout date (for my MOS we go for 1 week and that’s it), I will do the 160th plan leading up to it.

My timeline is as follows:

30 JUL – 15 AUG: SURT (formerly pre-Ranger)

2 weeks off/recover/prepare for ultra race

First week of September race 50 mile trail race

September – October: continue training for RASP, waiting for confirmation of October vs. November RASP date.

ANSWER

You’re doing too many plans and training for too many objectives at once.

One event at a time.

Give SURT and RASP the attention they deserve. I’d recommend you drop training for the 50-mile ultra and not running the event.

Now – focus on SURT – I’d recommend our Ranger School Training Plan. If successful at SURT, move the RASP I&II Training Plan.

– Rob

QUESTION

I’m having a little difficulty deciding on the appropriate training plans to select as my job does not fit neatly into one or the other, spirits or gun makers plans. Based on your experience I was wondering which series you think might be the most beneficial for me or a mix of both.

My primary job is a state trooper for Texas. I am also on a part time Regional SRT team that has a mission set in urban and rural AO’s to include border operations.

Thank you in advance for your advice.

ANSWER

Train for your full-time job – the Spirits Packet.

– Rob

QUESTION

Do you have a recommended program for strength training (with barbell lifts) for someone who also is a distance runner? I’m ramping up my mileage for 50k and 50 mile ultras, but would like to keep (or continue to build if possible) strength and muscle composition for the military athlete.

Any recommended program is greatly appreciated. From what I’ve been reading, balancing three days of running with two or three days of strength training, or splitting AM and PM sessions have been the recommendation.

Is it even possible to train for the fight and train to run far?

ANSWER

In-Season Strength Training Plan for Endurance Athletes.

– Rob

QUESTION

I just subscribed to your program and want to do the mountain plan alpha. In the overview for the program you recommend staying on cycle for 4 days(Monday-Thursday) rest Friday then play outside on the weekend yet the plan is broken up into weeks with some weeks having 5 or 6 sessions. For example, week 1 in alpha has 6 sessions. Are we to complete two sessions in one day? Do we disregard the week structure and follow the sessions sequentially?What do you recommend? I might’ve misread or missed something. Thank you for a great collection of programs and your time.

ANSWER

Bigger point is not to allow your gym-based training to interfere with you mountain sport time. So if you’re in the mountains on the weekend, take Fridays off to prepare.

Then, if you have a big weekend and are smoked on Monday, take it off to rest.

This depends on your sport, the season, etc. Gym-based training is designed to enhance and improve your mountain performance, not impede it via fatigue.

In terms of the program – often with different schedules is often better to do base fitness programming by following the sessions sequentially. Don’t skip sessions ….. but rather start back up where you left off.

Sorry for the confusion.

– Rob

QUESTION

Looking forward to foot surgery in one week. Do you happen to have a training program for someone that needs to be “off” their foot for 6 weeks?

I think I start out with crutches, no weight on left foot, but eventually walk on my heel, then have a “boot”. Two incisions and double-bunion removal, plus plate and screws.

Thanks for guidance.

ANSWER

Training Program for Athletes Suffering Leg Injury.

– Rob

QUESTION

Trying to figure out what plan would be best for me. I’m a POG, but my job has me attach fairly regular to the infantry and on occasion I have to support SOF assets(occasion being about 1x every year on average for a couple week exercise).

My job when I’m with them involves carrying about 20-40 pounds of extra gear in addition to my combat load, so my total burden gets anywhere from 100-120(its gone up to 140 on one unfortunate occasion) pounds including rifle and ammo. I’ve always been a lifter and decent runner but I’ve never been really satisfied with my performance, and I always wind up fighting fatigue much more than I would like to. It’s always been “good enough”, but I don’t want my technical expertise to be the only reason I’m tolerated.

I’m also in PACOM so I have to deal with extreme humidity almost everywhere I go. The terrain we deal with is either jungle or mountainous, depending on where in PACOM we are. Suggestions on which program I should go for? Thank you very much for your time. I was recommended to your program by a HUMINT friend of mine.

ANSWER

I’d recommend Resilience. This training plan has significant “combat chassis” focus – legs, lungs and core with an emphasis on heavy rucking.

– Rob

QUESTION

Hello. I am a wildland firefighter and I am looking for the perfect plan for during fire season. Which would be the best plan?

ANSWER

Pre-Season I’d recommend our Wildland Firefighter Pre-Season Training Plan.

In-Season I’d recommend Fortitude.

– Rob

QUESTION

I’m about to finish the Bodyweight Foundation program and I’m looking for my next program. I’m 59 and in reasonable shape. I stopped running a few years ago due to lower back degenerative disk disease and have been getting my cardio by biking, elliptical and swimming. I was also on the same lifting routine (basic exercises) for a few years. I thought the Bodyweight Foundation was excellent. The core work actually mitigated my back issues to the point that I did all of the running events with no problems. I saw improvement as the program progressed. My most recent max assessment was 43 squats, 29 push ups, 12 heel taps, 34 lunges (17 single leg), 9 pull-ups, 10 eos, 38 dips, 49 back extensions, 31.21 minute 3 mile run. My most recent 1 mile intervals were 9:47, 9:54 and 20:07.

I would like a general fitness program that is realistic for my age. I am considering Moe Dumbell/Kettlebell, Dolly, and Tammy. I want a program to push and continue my physical fitness improvement in terms of both strength and running endurance. I would appreciate any thoughts or recommendations you have. Thanks much.

ANSWER

I’d recommend Tammy next.

Understand you may need more recovery at 59 for this plan. If the volume of 5 days/week is too much, drop to 4 – take either Wednesday or Friday off.

Stick to the session schedule, however, – don’t skip sessions. Continue to do them in order – just begin again where you left off.

– Rob

QUESTION

I am inquiring about which program you think would be best. I am 38 years old, 5’9, 160lbs, army active duty, and enjoy Crossfit due to the fact the workouts are no more than an hour. I am looking to get stronger and put on lean muscle, I don’t want to be anymore than 170lbs, because any more weight than that and my run time would suffer. Currently I am stationed at Fort Irwin so two weeks out of the month I am in the field, 24 on 24 off. I was thinking the “country singer” planned looked right but just wanted your opinion. I am not in a train up for any schools or PT test, just looking for a good workout plan to follow. If you have any more questions that would help please let me know.

ANSWER

I’d recommend you start our stuff with the MTI Relative Strength Assessment Training Plan. This plan is focused, and efficient, and will complement your field time.

Follow it up with Valor, which maintains strength work, but adds in a significant work capacity component – gym based multi-modal efforts, as well as running and ruck running intervals.

– Rob

QUESTION

I recently returned from a deployment and was wondering if you could recommend a PT program?

My body is still adjusting back from the meds and environmental factors, but otherwise hoping to get back to form asap (no Selection process/etc on the horizon).

Any guidance would be greatly appreciated.

Thx again.

ANSWER

It’s not clear where you are in terms of fitness –

If you’re fit and need direction, complete the plans and order in the Spirits Packet of training plans for LE. These plans concurrently train strength, work capacity, tactical agility and chassis integrity.

If you’re fitness needs work, start with the MTI Relative Strength Assessment Training Plan, then move to the Spirits Plans.

– Rob

QUESTION

I’m just curious if many of your athletes are like me in that they question whether they will even be capable of finishing some of the workouts that are programmed? Let me step back for just a moment and clarify, I am working through the Military On-Ramp. I have completed everything prescribed up to this point (going into session #20 tomorrow).

Today, while working through session #19, I reached a point by I’d say round 2 or 3 of training #2 (9 RFT: 9 Burpees/9 Box Jumps/9 25# Sit ups) where I thought to myself that there was no way I was going to finish. Of course, I pushed on as best I could and I did finish the entire workout. I feel like my time on that portion was probably slower than average (the 9 rounds took 24:58) but I was glad to finish it. This workout isn’t the first time in this program that I have questioned myself. In fact, it happens almost frequently it seems. All of the workouts that have the Quadzilla Complex, for example, destroy me. Also, just the other day while doing the 3-mile ruck with 45#, I nearly wanted to stop at 2-miles. I ended up finishing that full 3-mile ruck in 46:30, compared to last weeks 4-mile with 25# in just over 57:00.

Is this what you mean when you say athletes will gain “Mental hardening” by the completion? Is it normal for your athletes to feel the way I do?

Regardless, I absolutely love your program. I’m simply very curious about how other people respond to these same workouts. I have literally never exercised at anywhere close to this level in my entire life and I’m a 29-year old police officer.

Thank you so much.

ANSWER

You’re not unique. We all struggle with this.

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