Q&A 9.17.20

QUESTION

I’m training to go to the USMS BDUSM Academy at FLETC in the next few months; they have yet to set a date due to Covid. I’ve been doing basic workouts such as running, lifting, pushups, etc. I’d like a solid workout plan that’s going to prepare me for the grueling 17.5 week academy. I think a workout plan, something I can stick too, will increase my training and physical performance. Anything to make the physical part of the academy easier.

If you know of a guide please let me know. I’d like a workout plan that’s going to truly prepare me for the academy. My weakest point is the running, and I know I’m going to be doing a lot plus calisthenics in between. I know I currently need to increase my speed and endurance for the runs.

I’d like to sign up for the athlete subscription, but I wanted some guidance first so I can get started immediately and know what to look for. Thank you for your time and assistance.

ANSWER

I’m not sure what your exact timeline is but I’d recommend:
2) LE Academy Training Plan the 7 weeks directly before your start … with one change. Add a long, moderate-pace on Saturdays. For your Saturday run, double the distance of the Wednesday run that week.
– Rob

QUESTION
I’ve just bought the subscription to Mountain Tactical’s training plans and would like a recommendation on which program I should start with. I’m currently training toward Combat Rescue Officer selection for the USAF, but still have roughly a year before entry into the pipeline. I’ve been looking at Humility, the Bodyweight training program, sandbag training programs, and the selection training program. I currently have access to a sandbag, Ruck, bands, jump rope, Pull-up bar, and dumbbells. Any recommendations?
ANSWER
Start with Humility.
– Rob

QUESTION
Good morning mtn tactical, just preparing for SFAS. But what Program do you recommend for a 7 month time frame?
ANSWER
7 months = 30 weeks.
Weeks.   Plan
1-7         Humility
8-14       Valor
15-21     Fortitude
22          Total Rest
– Rob

QUESTION
I’m recovering from bilateral tibial stress fractures and have had issues coming back into running. I completed a walk-to-run program culminating with a 30 minute continuous run (where I covered about 3.5 miles) and have been trying to keep a weekly mileage of around 10 miles. I’ve been running into the issue of shin splints and general pain and discomfort in my lower legs.
I have about two months before I need to pass a record APFT and return to my training pipeline. I was looking at the running improvement plan, would that be the best to build up my running base again?
ANSWER
I’m not an expert on shin splints, but ensure your running form is solid (read or research POSE running and CHI Running). Also – I’d recommend you change your running shoes. I prefer Hoka One One.
– Rob

QUESTION
I am preparing to attend Naval Officer Candidate School in September. I am passing the pushups and curl up requirements, but I was wondering which of your plans might better prepare me for the calisthenics and endurance demands of officer training. I have been looking on the internet for different body weight routines and not been able to find one that seems sufficient. Thank you.
ANSWER
– Rob

QUESTION
I’m currently 13 weeks out from Mississippi Smoke Diver and purchased the training plan. The overview advises to contact you if we are more than 7 weeks out. Any advice would be appreciated.
ANSWER
If you’re fit now, do the first six weeks of Humility, then roll into Smoke Diver.
If your fitness is suspect, do the Bodyweight Foundation Training Plan for six weeks, then Smoke Diver.
– Rob

QUESTION
I’m in the navy and stand duty every 4 days and the way the bodyweight foundation works i would not be able to do the 40-foot shuttle but I do have access to a rower. Is that something I could substitute for that?
ANSWER
Do 10 minutes of 40 second Touch/Jump//Touch, 20 seconds rest.
– Rob

QUESTION
I’m back in the gym after UK lockdown and completing the 30miler last year using your ruck improvement plan.
My strength levels are at a real low. What programme would you recommend for me out of the numerous you have?
ANSWER

QUESTION

I’m a committed MTN monthly subscriber.

What plan do you suggest for a replacement for SF45, given at-home, no equipment?
Looking for best plan ahead of doing the Dryland training which I completed last winter and was great of alpine, off-piste training.
ANSWER

QUESTION
I’m just finishing up the Greek Hero Packet and had plans of moving into the ACFT as my unit normally administers it in Oct. We have been notified however that won’t be the case the year due to COVD-19.
I’m having trouble where to head next. So far I’ve completed Virtue and Greek Hero packets. Although I work in law enforcement I’ve tailored most of my training towards my Army needs, since it seems most of the law enforcement plans lack rucking. Normally it has been easy to pick a plan as I would have a school scheduled in the near future but as of now everything is on hold.
The plans I have looked at thus far are Sand Bag Training Plans (Logos etc) and 3 Stooges as baseline plans. Since my 5 mile has improved greatly through Actaeon, I pondered taking on Big 3+5 mile and attempt to improve my 5 mile time more. I also looked at completing the 8 sessions of Gym Based Stamina as a personal challenge before beginning a baseline program.
The Operator Sessions also caught my attention. Jumping in it and then switching to a school based plan when that arises.
Any insight is appreciated
ANSWER
After Gym-Based Stamina, I’d recommend working through the “fabric” cycles in the Operator Sessions, go back and start with Velvet and work forward from there.
– Rob

QUESTION
I am currently in the re-enlistment process, signing an NG 18x contract in September. Obviously due to the covid crisis there is potential for long hold over periods from basic/OSUT, etc. to eventually SFAS. I recently finished the APFT plan this past week in prep for basic training but I need your recommendations in finding the next appropriate plans. I was going to start the 7 week SFRE plan this monday… I read in the overview to complete 7 weeks prior to attending and I am many weeks beyond that timeline. Timelines always change. I understand the importance of staying prepared in the event an opportunity arises. Im a prior service TACP and an early experience that paid off for me staying physically prepared was being selected to attend Ranger school as a FNG at my first duty station. Looking foward to your programming recomendactions.
ANSWER
SFRE Plan is a solid choice. For others in your position I’ve recommended they compete the Ruck Based Selection Training Plan prior to Basic … but I don’t think you’ll have time and the SFRE Plan is solid.
– Rob

QUESTION
Thank you so much for the work that you do. I have been a subscriber on and off for a couple of years and thoroughly enjoyed your programming.
A little bit about me: I am on active duty in the army. Where I am, the gyms have opened up not too long ago, so I was able to complete the hypertrophy for skinny guys (which I totally loved), and now I am halfway through the Gladiator. I picked Gladiator because I have no experience with the Olympic lifts, and doing the barbell complex over and over seemed like a good way of learning to clean.
After I am done with the Gladiator, I would like to continue to focus primarily on strength. The three programs that I have in mind to complete next are Big24, MTI Relative Strength Assessment Plan, and Big3 + 2-mile.
I am planning to do Big 24 a little later when my work schedule is not too hectic.
I know you are not a fan of modifying your programs, but I wonder if I could either add power clean to the Big3 plan or add deadlift to the MTI plan. I have ACFT coming up in several weeks, so I would like to be doing deadlifts leading up to it. However, I want to continue improving my clean. Maxing ACFT is not the goal, so I do not want to do the ACFT Plan.Will adding yet another exercise to these plans be too much?
Any other feedback is welcome.

Once again, thank you so much for what you do and for the athlete subscription service you provide.

ANSWER
I’d recommend the Big 3 + 2 Mile Training Plan – running will help with the ACFT 2-mile, and this plan includes the dead/hinge lift. You can add the power clean, if you want … follow the same progression as the other lifts.
– Rob

QUESTION
I have been doing some MTI training (Virtue Series) back to back and I am starting to notice that I am getting run down. I have not seen on the site any recovery or mobility training plans apart from the Ranger school recovery plan. Do you have any suggestions for a week or 2-week stint to focus on recovery and mobility work? I don’t want to stop training, but I also don’t want to jump into the 4th virtue series session right away. Thank you for your help!
ANSWER
No on the recovery plan – what I’d recommend is a full week of total rest. I’ve found this is a great way to recharge mentally and physically.
– Rob

QUESTION
What would be the best beginner type program?
ANSWER

QUESTION
I’m an active duty navy seal and not sure which plan I should start next. I just finished ultimate work capacity and it was awesome. I’m now looking towards a more strength oriented plan while still maintaining great work capacity/endurance (running), I’m  not too worried about swimming as that’s always been a strength of mine. A big focus for me is being able to get a buddy off the ground and run with him to safety. I’m torn between starting the TLU strength, operator ugly train up, and the strength and honor programs. Just wanted to see what you would recommend. It doesn’t have to be one of the plans I mentioned, that’s just what I found through my research to be fitting to my goals. Thanks for the great programming options! I recommend it to all the dudes I work with.
ANSWER
TLU and Strength and Honor are both strength-focused plans, and your work capacity would decrease, so I’d recommend a more multi-attribute plan.

The Operator Ugly Train Up would be awesome. Follow it up with …..

The Pirate Series of Plans, beginning with Barbossa. These are designed for military/LE SOF with water-based mission sets and concurrently train strength, work capacity, chassis integrity, endurance (run/ruck/swim) and tactical agility.
If you want to skip the swimming, do the plans/order in the Greek Hero Series, beginning with Hector. Which are designed for military SOF w/o water stuff.
– Rob

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