Q&As 11.3.25: Rucking Progressions, BJJ Strength Support, MARSOC Prep, and Training Around Age and Injury

Have a question? Email founder Rob Shaul, directly: rob@mtntactical.com

Best Arm Technique When Finning for SOF Swim Fitness

Athlete:

When finning during the pirate track, should I be finning with a crawl stroke, CSS, or no arms at all?

Rob:

The idea behind finning is to train your feet/hip flexors and technique … because of the leverage created by the fins, they are more impactful on hip flexors/lower legs than just your feet – and this is a fitness issue – best trained by doing the activity. 

Then there’s the technique – it take practice to improve technique for efficiency. 

Answer – longer distances – CSS or Crawl. Shorter distances – no arms if you want to really train, but not necessary.

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How to Handle Hotel Weeks While on Operator Hector

Athlete::

Hey Rob, hope all is well. 

My work schedule right now has me in a hotel 1 week per month and it will for the foreseeable future.  Very average gym situation, DBs to 50, treadmills, and a pull up bar. I can get a good workout in with that menu no problem, but my question is more programming based. 

Im on week 3 of operator hector, one of my favorites and one of your best in my opinion. Obviously not able to recreate a week of hector in a hotel gym, lots of heavy lifting in this program.  

What do you think? What should I do in that 1/4 of the time when I’m away from my full gym? 

Rob:

Options: 

1) Stuck in a Motel Training Plan when you’re in the motel

2) Find a local gym to train at (not a motel gym) – you can buy day passes, etc. and do Hector.

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Should a 60-Year-Old With Shoulder Arthritis Do SWAT or LE Patrol Programming?

Athlete:

I am considering signing up for you Law Enforcement program but am not sure whether I should do the SWAT  program or the Daily LE Patrol program. I was a SWAT sniper until the beginning of this year. I am 60 years old and have bad arthritis in my shoulder. I still workout with weight training but do adjust some exercises based on how my shoulder feels while performing them. I am fit but could definitely be stronger and more cardio (I currently do 4 cardio sessions/week keeping my heartrate between 125-135).

Do you have any suggestions on which program might be better for me?

Rob:

Daily LE Patrol if you’re not currently on a SWAT team.

But this will be intense programming for a 60 year old … I’m assuming you’re still serving? 

What is your height/weight?

Athlete:

Yes, I am still serving and believe it is important.to stay fit. 

I am 5’6″ and 150 lbs.

Rob:

Got it – 

Best is the Daily LE Patrol Stream. 

Another option, which isn’t as mission-direct, but will help with manage joint impact is the SF45+ Stream – which is designed for high mileage, tactical athletes. 

Questions?

Happy to hop on a call if needed.

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18–24 Months Out From MARSOC A&S—Where to Start?

Athlete:

I have around 18 to 24 months until I look to attend MARSOC A&S. I’m a current subscriber and I am curious as to which training packet works best for the time I have. I see the MARSOC A&S plan but I’m looking for guidance as to what to do prior to completing the selection plan. Do you recommend starting with the on-ramp program? It seems like I may lose some conditioning and strength with that program. Please let me know how to best proceed. 

Some numbers for reference

6’0” 185lbs

Front squat: 235
Bench: 245
Deadlift: 315
3 mile: 20:43
Pull ups: 22
Weighted pull up: 90lbs

Rob:

Now: MARSOC A&S Training Plan. Doing the selection plan now will give you a no-bullshit snapshot of your current mental/physical fitness and commitment. The selection plan is no joke, multiple two-a-days, weekend mini-events, etc. 

Following the selection plan, take a week’s full rest, then drop into the plans/order in the Pirate Packet of plans. We just updated these plans and they are designed as day-to-day programming for SOF with water mission sets. Each concurrently trains strength, work capacity, chassis integrity, endurance (run, ruck, swim), and tactical agility. 

This is about 10 months of programming. 

Email back on the other side of the Pirate plans with an update of your timeline and I’ll help with the programming runway into selection. 

Questions?

Happy to hop on a call if needed.

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BJJ 5x/Week + Lifting 3–5x/Week: How to Avoid Burnout While Gaining Strength

Athlete:

Hoping you can help direct me to your recommended plan or progression with the following goals and characteristics in mind:

• Within the last three months, I began training BJJ 5x/week in the mornings and would like to incorporate a lifting program over my lunch hour 3-5 days per week focusing on strength (primary), work capacity, and chassis integrity.  I have been following RAT6 loosely because when I’ve exclusively trained that program (and not been rolling), I’ve had great results, though I have been unable to add much to my maxes, I suspect due to concurrent BJJ training or because I’ve been training those lifts pretty regularly and might be plateauing.
• I am 37, 6’3”, 200# and if I do not lift heavy or if I only train BJJ, my weight and strength plummet (fast metabolism), therefore usually need to incorporate heavy compound lifts and do minimal cardio training. I’m trying to preserve weight while increasing strength. 
• I’m not sure if I’m still in the “building resiliency” phase after changing type of training (fairly new to dedicated BJJ) and both increasing the volume and duration of training but I have been experiencing a higher incidence of muscle strains and joint issues that have caused me to either dial back or skip lifting sessions – I am looking for something that maintains or builds durability so I can train at the same level of intensity, or that builds back safely to a level of intensity that trains BJJ 5x/week and lifts 3-5x week.
• I have perused but not attempted John Wick and the daily Jiu Jitsu streams; I suspect these would be the place to start but would like your take.

Thanks for your time and for the programming.  RAT6 and Hypertrophy for Skinny Guys have been gamechangers for me over the last several years and I always seem to return to these despite explorations with other programs – they’re the best I’ve found.

Rob:

Military Athlete Flex 

We designed this plan just recently for soldiers/Marines on exercise or deployed where their access to the gym and training was fluid. 

Strength emphasis – and the strength sessions aren’t assessment-based. When you’re doing so much Bjj, your fatigue from the mat will likely effect how strong you are that day which makes it difficult to follow an assessment-based strength progression. 

You can work through these sessions as you get time to train – 2-3x/week. If Bjj is a priority, don’t allow your gym-based training to interfere with on-mat performance because of fatigue/soreness. So – skip the gym if you’re feeling beat up and recover for the next days’ Bjj session. 

Questions?

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New to Ruck Running with a History of Low Back Pain—How to Approach 40# Ruck Runs?

Athlete:

I’m currently running through the Rookie Training Packet just trying to get my base fitness back in order after years of being active, but without any real direction or focus on conditioning.  I’m gearing up to start the Top 5 Exercises for Military Athletes Training Plan.  I have a history of a couple of backpacking trips a year (~30-35#), and in general a couple of 3-6 mile rucks a month (20#).  I have no history of ruck running.  In your experience, when approaching this program would you suggest

a) do the rucks with 40# without the run part of the ruck run

b) do the ruck run but start with less weight and build up the weight over the weeks

c) put on the 40# and just run/walk whatever is possible and let the assessment and progressions deal with it. 

On a separate note, I have a temperamental lower back (which is the reason i’ve been active, but no real direction or focus, b/c it seemed like every time i would make progress I would have a blow out and be unable to continue what I was doing for a few weeks/months).  I am currently wrapping my second plan, I did the Body Weight Foundation and the MTI Relative Strength Assessment Training Plans) and back issues = 0.  I believe this is in large part due to the Chassis training focus in your programs.  

Thank you for your valued professional opinion on the above topic.

Rob:

Answer: c.

Low Back – please know that low back issues are a mystery and very individualized. And even then, an individual can have seemingly unrelated causes of low back issues .. it’s just super complicated. So I never say MTI programming / Chassis Integrity – will prevent low back flare ups, but hopefully, if something does happen you won’t be down as long and will come back faster. 

Regardless – thanks for the note and good luck with this plan! 

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11 Months to a Ruck-Based Selection but No Ruck Base Yet—What Plan?

Athlete:

Good evening, I am interested in training for an intensive ruck-based selection about 11 months from now, but I am unsure where to start. For context, I am active duty but in a support role without much of a foundation in rucking. My last ACFT was 350×3 hex bar deadlift, 55 HRP, 1:36 SDC, MAX plank, and 14:20 2-mile run. I train 6-days a week in a method structured similarly to your 5 mile improvement + Big 3 plan but focused slighyly more on ACFT.

Emmett:

Two options for you, the Ruck Based Selection Training Packet and the SFOD-D Selection Packet, depending on which selection you are specifically training for. If you provide me with that information, I can further assist with narrowing down the packet you will want to complete.

Here are the two options:

1.) SFOD-D (Delta) Selection Packet found here: https://mtntactical.com/shop/sfod-d-selection-packet/?highlight=sfod

2.) Ruck-Based Selection (SFAS) Training Packet found here: https://mtntactical.com/shop/ruck-based-selection-training-packet/?highlight=ruck%20based%20selection –

Please note, this training plan prepares athletes for attending a Ruck-Based Selection such as the U.S, Special Forces Assessment and Selection (SFAS) and “The Activity” and is not quite appropriate for athletes attending SFOD-D selection (US) or SAS selection (UK).

Which selection are you planning on attending? Both training packets include 52 weeks of training, but depending on your selection, you will want to choose the appropriate training packet.

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Will the USAF PFT Plan Be Updated for the 2-Mile Run Requirement?

Athlete:

Hey yall! Is there an effort to update the USAF PT Test program to meet the new 2 mile requirements? Thanks!

Emmett:

We have updated our USAF PFT Training plan to include two separate training plans, V3 (1.5 Mile Run) and V4 (2 Mile Run).

If you purchased the USAF PFT Training plan, you should have access to both plans, just choose the one for the PFT you will be taking.

If you have purchased the USAF PFT Training plan and do not have access to both plans, please let me know and I will further investigate. You can find the USAF PFT Training plan here: https://mtntactical.com/shop/us-air-force-pft-training-program/?highlight=usaf

Here are the Scheduled Changes:

January 1, 2026 the USAF is pausing all PFT Testing. (This is when we will discontinue V3)

March 1, 2026 you can test the new PFT without scores being recorded. September 1, 2026 the new PFT goes live and results are scored.

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