Q&A 6.29.17

by SSD

KUDOS on the AFGHANISTAN PRE DEPLOYMENT PLAN

“Wanted to reach out to you just to say thank you for recommending the Afghanistan pre deployment plan for me in preparation for Army Mountain Warfare School. I crushed it. Graduated at the top of my class. Other trainees were asking me how I trained for the school even. I only have good things to say about MTI and I look forward to the next program. I’m also looking forward to the big Idaho hiking trip in a couple weeks more than ever after seeing the results from your program. All the best!”

QUESTION

I recently became a subscriber and am eager to try out various different plans.  I have used your Air Assault Training Plan and experienced great fitness improvements.

However, I am somewhat overwhelmed by the options available and I’d like your assistance in designing a plan based on my needs, timeline, and personal fitness equipment.  I prefer to use my own tools rather than using a crowded gym.

Goal: Completing RASP 2 first in May2018, then Ranger School

Training timeline: 40 weeks

Personal info: I am 38 years old, weighs 165 lbs, height 5’10”.  My 12-mile ruck time is 2 hours 36 minutes, 2-mile run is 14 min 25 sec

Professional background: I am an active duty US Army officer and Army physician.  I am applying for a battalion physician position with 75th Ranger Regiment.

Fitness equipment I own:
1 pair Powerblock dumbbells from 5-70 lbs each;
One 80-lbs sandbag;
One 60-lbs water bag,
Workout bench 18 inches in height,
Pull-up bar,
55-lbs ALICE pack (I like rucking a lot)
30-lbs weighted vest (can be sized down if need to)

I know I am no spring chicken given my age and therefore it is safe to assume it will take me longer to prepare (training and recovery) for the intensity of both RASP 2 & Ranger School.

Please help me design a 40-week plan based on my aforementioned information.  I am open to more than just the military plans you have based on my limited equipment above.  I understanding this may be time intensive for you Coach and I am open to provide additional financial compensation for your service.

Thank you for your time and assistance in this matter.

ANSWER
Best would be to complete the Military On-Ramp Training Plan, followed by the plans and order in the Greek Hero Packet until 6 weeks out from RASP, when you’ll want to do the RASP 1&2 Training Plan.
You have access to all these plans with your subscription.
But On-Ramp and the plans in the Greek Hero Packet require a functional fitness gym/equipment. Don’t you have access to a base gym? I’m not sure I understand your equipment limitations.
– Rob

QUESTION

I may need to increase payments to work more closely with a coach. I’m 56 and in the active army. Currently would I send anyone records of my performance (weights, reps, time) to consider what I need to focus on so measured results can be improved?

Thanks. Just want ensure I get the most out of this program.

ANSWER

We rarely do individualized programming. When we do, in most cases, it’s “event” driven – a focused, specific military mission or mountain objective.
Know that the bulk of our programming on the military side may be too intense for someone who’s 56. I’m 49 and have started removing myself from “lab ratting” the tactical sessions.
What specifically are you looking to do and/or are you having issues with?
– Rob
FOLLOW UP
What I’m looking to do is follow a program that records workouts, sets benchmarks, & improves performance proven by data. A distinct programming agenda that sets up workouts to maintain & improve my strengths, identifies my weaknesses/limitations, & works toward increasing my performance capacity. Tactically I want to be better equipped to handle a ruck with 50+ lbs over 3-5 miles without it kicking my ass. What will prepare me best to ruck that much for that distance without taking all day? To handle cleaning 35-lb TAC boxes up into a HMMWV or LMTV. To consistently stay with the young studs when conducting or leading PRT & stay healthy throughout the day & week while doing it. Am I asking too much? This may not be the program for me Rob. I love working out & I want to keep pushing the boundaries of what is possible by proving it.

FOLLOW UP ANSWER

Where you start our stuff depends much on your level of fitness. You’re age and subsequent recovery time is also a consideration.
I’d recommend you start our stuff with the Military On-Ramp Training Plan.
This plan was just updated in April and concurrently trains bodyweight strength, chassis-integrity (mid-section), military endurance (running, rucking) and gym-based heavy strength (barbell).
Don’t be fooled by “On-Ramp,” – this plan is no joke which is designed as bridge for reasonably fit military athletes into our higher level, more demanding SOF programming.
Purchase of the plan gives you access to the training sessions. We don’t have a fancy app where you can record all your numbers automatically and post them to facebook! But my sense is you’re not interested in that anyway. We recommend a simple notebook for recording stuff.
Good luck, regardless.

QUESTION

I just had a quick question about a particular plan before I purchase it. I was previewing the first week of the MTI Relative Strength Assessment Training Plan and I noticed that sessions 3&5 were identical and simply percentages of session 1’s assessment. Only day 2, besides days 4’s run, had any other training movements. Before I purchase, I was wondering if this is a trend that is kept up week to week or if there is more variation in the following weeks from day to day.

ANSWER

Nope. Same thing, only harder. The rep percentages increase. In the middle of the plan you re-assess, and reset the progressions. You re-take the assessment at the end of the plan.
This is a sport-specific training plan designed specifically to increase your score on the MTI Relative Strength Assessment. We’re not interested in variety with our sport-specific plans, but effectiveness.
That being said, we’ve deployed similar progressions for a decade now for all types of events in our sport-specific and “based” training plans – work capacity, strength, bodyweight strength, endurance – and have yet to see “bored” athletes. Making your reps/level is very challenging/motivating.
The MTI Relative Strength Assessment Training Plan also includes work capacity, but it’s focus is strength. If you’re looking for a plan which concurrently trains multiple attributes I’d recommend Hector, which concurrently trains strength, military endurance (running, rucking), work capacity, chassis integrity and TAC SEPA (Tactical speed, explosive power and agility).
– Rob

QUESTION

I ordered the Backpacking Preseason Training Plan.
What back pack or ruck and wrist GPS do you recommend?

ANSWER

Backpack? Same pack you will use in the mountains. If you don’t have one, I’d recommend looking at the recommendations at Outdoor Gear Lab. These guys are great.
GPS watch for distance? We like the cheap Garmin watches, but any GPS fitness/running watch will do. Check out the Garmin Forerunner 15.
– Rob

QUESTION

I will be soon signing a Rep 63 contract that will likely begin with basic in October/Nov and based on your replies to some other questions I will be completing Valor, Fortitude, and finishing with the ruck based selection. I’ve read through a ton of Q&A to try to limit any questions (very helpful) but the one I was unable to find was your advised technique for Ruck Running. I saw the video for Ruck Walking, but since there will be considerably more impact stress during the Ruck Run, I wanted to see if you had anything out there or could provide any best practices to avoid any potential injuries.
Also, a more individual question that pertains more to me in particular: I’m 6’6″ 220- any adjustments or focus areas you would advise specifically for the tall thin build?

ANSWER

Answers as best I can…..
Ruck Running? The reality is that for many schools and selections many athletes have to ruck run to meet the standard. We ruck run often, and have not experienced the supposed higher impact from running over walking.
Thin build? No. Don’t overthink it. Just start training.
– Rob

QUESTION

I just completed the FBI SA PFT plan and reduced my 1.5 mile run time down to 13:15, but still need to improve a bit more before I am ready for the test.  I am finding that I can run the 1.5 miles on its on within the standard, but when encompassed with the rest of the test my pace slows down drastically.  Should I just go through the program again to train specifically for the 1.5 mile or try something else to vary it up?

ANSWER

I don’t have a perfect answer for you. Training for the run in isolation wouldn’t prepare you to complete the full assessment which includes the other events. I’d recommend from my end continuing with the program. We recently update the programming but you should have been using the updated version if you purchased the plan.
The one thing that could help is to lose weight. I’m not sure where your height/weight is at but that is a consideration which would improve all the events.
– Rob

QUESTION

Quick question… What is the difference between the TACP plan and RASP plan that you guys offer? I’m an active-duty Airman that was looking to retrain into the TACP career field, but now I’m hoping to make the switch to the Army as a Ranger hopeful. I purchased the TACP plan and it has worked wonders for me. I’d hate to spend $50 on the RASP plan if it’s extremely similar to the TACP plan. Thanks for the help.

ANSWER

The plans are clones with different names. Each is sport-specifically designed for the specific course/selection and their differences reflect the differences between the TACP Course and RASP.  I’d recommend you take a look at the plan overviews and sample training.
– Rob

QUESTION

have used a couple of your plans in the past with good success.  Most recently last summer to Kilimanjaro.  Couple questions about the new plan

  1. I’m 44 pretty fit.  Do you think the 2x day increase injury potential?  Is it meant for younger folks?
  2. How long should I wait between am/pm
  3. Can elliptical be substituted for runs?  Have a bulging disc I don’t want to upset too much close to the climb.  Have been running 2x a week for last couple months.

ANSWER

1. The mountain doesn’t care how old you are. There is only one Rainier summit and this plan is sport-specifically built for it’s fitness demands. If you want to be prepared to climb Rainier, with it’s long 12 hour summit day, this is the plan I recommend.
2. We split the sessions up to reflect the limited training time most athletes deal with. If you don’t have this limitation, you can rest/refuel and complete the PM session in as little as an hour.
3. It’s up to you but I wouldn’t risk it. The question is whether or not elliptical work will transfer to the movement over ground demanded by Rainier. It may, but it won’t be as effective as running.
Sorry for the tough love …
– Rob

QUESTION

I am emailing you to determine which program would be best for me?  I’d like to be able to work up to the “Greek Hero” packet.  I am considering the military and would like to be in the best shape possible?  Would the “Super Squat” or “TLU” models in the general training plans be a good start to work up to the hero packet?  Thank you for your time.

ANSWER

I’d recommend you start with the Military On-Ramp Training Plan.
– Rob

QUESTION

I am interested in your back country big game packet but had a couple questions.  I am doing a high country big horn sheep hunt about three months away.  I have been weight training regularly for the last few years but need to work more on my cardio.  I realize this plan is a 7 month training plan but wanted to know what you would recommend out of this packet to do in my time remaining until my hunt.
My regular program right now is a 5×5 style weight training consisting of squats, overhead press, deadlift, bench press and bent over barbell row.
Thanks for your help!

ANSWER

3 months = 12 weeks.
Here’s what I recommend:
Weeks    Plan
1-4          Humility
Notes:
– You’ll want to complete the Backcountry Big Game Hunting Plan the 8 weeks directly before your hunt. Adjust your schedule as necessary.
– Humility is a 7 week plan, just complete the first 4 weeks.
– Rob

QUESTION

Hopefully this is a quick on for you….

I need to get my running game back up to speed and specifically in the area of 5-8 miles. I know this is middle distance area but I struggle with juggling running AND a full on plan. Time is my biggest hurdle as I need to maintain my strength during a running cycle. My body responds best to a 4 day per week running schedule but I can live on 3 days per week. When my frequency drops I tend to develop IT Band related issues and lose motivation.

Would you think it best to focus on your Running Improvement Plan as a stand alone or to add a strength component from your LE sessions and run the program?

I have approximately 4-5 months before an academy and am working on filling in the gaps. For the past 3 months I programmed for myself (I’m a sinner) and focused on a 3 day per week muscle and strength routine with lots of traditional lifts and accessory lifts working the whole body each day. Needless to say, my running suffered. Prior to that I was running 15-18 miles a week.

A quick glimpse of my current strength numbers:

6’0
170lbs
Front squat 195 x 8
Back squat 305 (275 x 3)
Deadlift 325 (295 x 3)
Bench 265 (225 x 5)
Pull-ups 17
1.5 mile run 10:40

ANSWER

Do the Running Improvement Plan alone, starting on Week 11. It includes strength and chassis integrity work.
– Rob

QUESTION

I recently became a subscriber and am eager to try out various different plans.  I have used your Air Assault Training Plan and experienced great fitness improvements.

However, I am somewhat overwhelmed by the options available and I’d like your assistance in designing a plan based on my needs, timeline, and personal fitness equipment.  I prefer to use my own tools rather than using a crowded gym.

Goal: Completing RASP 2 first in May2018, then Ranger School

Training timeline: 40 weeks

Personal info: I am 38 years old, weighs 165 lbs, height 5’10”.  My 12-mile ruck time is 2 hours 36 minutes, 2-mile run is 14 min 25 sec

Professional background: I am an active duty US Army officer and Army physician.  I am applying for a battalion physician position with 75th Ranger Regiment.

Fitness equipment I own:
1 pair Powerblock dumbbells from 5-70 lbs each;
One 80-lbs sandbag;
One 60-lbs water bag,
Workout bench 18 inches in height,
Pull-up bar,
55-lbs ALICE pack (I like rucking a lot)
30-lbs weighted vest (can be sized down if need to)

I know I am no spring chicken given my age and therefore it is safe to assume it will take me longer to prepare (training and recovery) for the intensity of both RASP 2 & Ranger School.

Please help me design a 40-week plan based on my aforementioned information.  I am open to more than just the military plans you have based on my limited equipment above.  I understanding this may be time intensive for you Coach and I am open to provide additional financial compensation for your service.

Thank you for your time and assistance in this matter.

ANSWER

Best would be to complete the Military On-Ramp Training Plan, followed by the plans and order in the Greek Hero Packet until 6 weeks out from RASP, when you’ll want to do the RASP 1&2 Training Plan.
You have access to all these plans with your subscription.
But On-Ramp and the plans in the Greek Hero Packet require a functional fitness gym/equipment. Don’t you have access to a base gym? I’m not sure I understand your equipment limitations.
– Rob
FOLLOW UP

I was looking over the Virtue packet in comparison over Greek Hero packet.  After comparing the two overviews side by side, I am having trouble discerning the two, namely, major differences and the rationale behind you choosing Greek Hero packet over Virtue Series for me as train-up for RASP.

Has there been an article posted comparing the two? and why one would choose Virtue packet over Greek Hero, and vice versa?

Thank you for your time!
FOLLOW UP ANSWER
Originally, the Virtue Series and Greek Hero series of plans on our tactical (military) side represented two different generations of our day-to-day programming for military athletes. The plans in both series were originally deployed in our day-to-day Operator Sessions and tested by our tactical lab rats.
In the months and years since we’ve updated the original three Virtue Series plans (Fortitude, Valor, Humility), and added two more, Resilience and most recently, Gratitude.
Today, the difference between the plans in the two series is a degree of focus or “finesse”. The Greek Hero Plans deploy my most recent iteration of Fluid Periodization and concurrently train strength, work capacity, endurance (running, rucking), chassis integrity and TAC SEPA (Tactical Speed, Explosive Power and Agility). Several of these plans are “balanced” – in the sense they train these attributes equally. Others have a subtle emphasis on one or two attributes – strength or endurance, for example.
In football terms, the Greek Hero Plans are dominating wide receiver – tall, strong, fast, super athletic – think Randy Moss or Terrell Owens.
The Virtue Plans train multiple attributes concurrently (except TAC SEPA), but each has a strong area of focus:
Humility – Limited Equipment and Bodyweight
Fortitude – Strength and endurance
Valor – work capacity
Resilience – Chassis Integrity
Gratitude – Endurance
In terms of deployment, the Virtue Plans are more blunt instruments for me to deploy for individual athletes and selection train-ups. A military athletes needs to work on strength but can’t ignore endurance – I recommend Fortitude. A super strong guy needs lungs – I recommend Valor. Someone has been doing CrossFit forever and wants to pivot to endurance – I recommend Gratitude.
In the football comparison, the Virtue Plans are like big, strong, athletic tight end – think Rob Gronkowski or Tony Gonzales. Still agile and strong, but more of a blunt tool than a Randy Moss.
Depending upon where in their training life a military athlete comes to me, I can start them or send them to a plan in either series. New to our stuff? – I’ll start ’em with the Virtue Plans. SOF already? – I’ll send them to our Greek Hero plans.
Understand that here in our Jackson facility with our lab rats, and in my own mind, we’re continually testing, probing, trying new stuff with our programming all with the aim of continuous improvement.
Here are some things we’re currently working on:
• Gym-Based Endurance programming template – last winter we developed gym-based endurance and continue to tweak and experiment. These extended circuits deploy 2-3 exercises, one or more of which thus far has a chassis integrity component. The design needs more structure, and I’m pondering that now.
• TAC SEPA programming template/approach – we started deploying tactical speed, explosive power and agility in our day to day programming with the Greek Hero series and are now ready to break this down and structure further. Originally I thought we needed 3 different categories of drills … speed, explosive power and agility, but practically I’ve found the many agility drills we’ve developed train all these attributes at the same time. Instead of 3 categories of drills, we’re moving to one category of drills which trains all these attributes.
• Work Capacity Progression Based on Power – currently our work capacity event progression is primarily time driven. For years I’ve wanted to deploy power progression to work capacity events … and am still grinding away.
• Mobility/Flexibility – Working with one of our MTI Fellows, we’re working to develop a Tactical Mobility/Flexibility assessment and follow on exercises/progressions. The goal is to develop an assessment we can deploy alongside the Relative Strength, Work Capacity and Endurance assessments we’ve already developed on the military/tactical side.
We’ve also got multiple research studies underway or in the works, but that’s for a different conversation.
– Rob

QUESTION

First of all, let me say that I love the mixture of practicality and science in your programming. I am a new subscriber (1.5 Months) and just finished an initial experiment with your 357 program. It was challenging and a bit different from what I am used to (both good things). I saw measured (I measured) improvement in my explosiveness and also got a bit stronger in a couple of the lifts. I was already familiar with the sandbag but its use in this program was great…torture in the best possible way.

I was looking through the many other options under “General Fitness” to begin next week after a de-load week this week. And this brings me to my “Strategic Question(s).” How should I plan long term (a year not weeks) using your programming? And equally important, how should I mix/match/connect different plans together (order, difficulties, etc.)? Let me tell you a little about my background and goals to help inform your answer.

Background:

  • 49 years old next month, male, short “Dwarf-Like” body type (5’5” 175) but not fat
  • Lifelong “Athlete” (good at most things burst related –never great) Track, Football, Judo-jujitsu, fencing, martial arts
  • Lifelong outdoor athlete…especially “Solo” stuff…Hiking, Canoeing, sea kayaking…stupid when I was young but still prefer wilderness alone
  • Security Police in the military (Air Force, Alaska), HVAC while going back to school Ph.D. in philosophy, teaching now
  • Very interested in the science behind fitness
  • Familiarity with nearly all fitness movements and equipment
  • My fitness habits are ingrained…I rarely miss a day in my Carport Gym winter or summer

Goals:

o   Be as well rounded as possible (recognizing this limits upper levels to some degree): lift heavy, lift explosively, pole and paddle my canoe all day, maintain endurance in the mountains, Run 5k with my student’s running club, etc.

o   Avoid injury…I am old after all:)

o   Train as far into my future as possible

o   In general…be hard to kill

That is probably more information than you need. But if you have any questions, let me know.

 

ANSWER

In general, the closer you get to a sport season or event, the more “sport specific” your programming should be. This principle applies to both our tactical and mountain sides.
For example, 8 weeks before attending Green Beret selection (SFAS), I’d want athletes to complete our Ruck-Based Selection Training Plan. Six weeks before departing for a Spring climbing trip in the Utah desert, I’d recommend athletes complete our Rock Climbing Pre-Season Training Plan.
In the “space” between these sport-specific train ups, athletes should complete “base” programming. We’ve developed base programming for military, LE, Fire/Rescue and mountain athletes.
MTI’s base programming for each athlete type isn’t random or general. Our base fitness programming for tactical athletes is designed as the day-to-day fitness training they need to deploy to tactical mission sets. On the mountain side, it’s designed as the foundation for the sport-specific train ups. For example, military athlete base programming includes rucking, mountain athlete base programming includes uphill movement under load, and LE athlete base programming includes sprinting and upper body hypertrophy.
Understand at MTI our focus is tactical athletes and professional or high level mountain athletes. Many others follow our stuff, but is our focus.
You fall into this “many others” area as a lifelong gym-rat who wants to stay active as long as possible. Plus, at 49, you’re no spring chicken … I know, because I also turn 49 next month.
For you specifically, consider what wilderness trips or other events you have planned during the year (long trek, jui-jitsu tourney, etc.) and “plan” around these. Just prior to these events, complete sport specific train ups from our plan library (Peak Bagger directly prior to a 24 hour hard alpine push, Ju-Jitsu Plan prior to your season).
The space in-between these sport-specific training ups? Two options … our Mountain Base programming, specifically beginning with the plans in the Greek Heroine series, or our new SF45 programming. SF45 = Strength and Fitness 45 and this programming is designed for experienced, high impact athletes in the 40-55 year old age range. I just published our first plan, SF45 Alpha – and this is the day-to-day programming I do myself.
I suspect both the Mountain Base and SF45 programming will include much more endurance work than you are used to. I thought I was built like a fire hydrant, but you’re event more “stout” than me – I’m 5’7″ (on a tall day) and about 165. But, I’ve found my joints don’t agree with high impact gym-based work capacity events you experienced in 357 Strength, and I enjoy the movement over ground outside.
I recommend you begin with the Greek Heroine or SF45 plans, and if you find you miss the iron, you can always take a cycle off and complete one of our strength plans, then move back to base.
– Rob

QUESTION

How does the Greek Hero packet compare to the Virtue series?  Is the Greek Hero packet a good upgrade that would be appropriate for a civilian wanting to get in all around great shape?

ANSWER

Originally, the Virtue Series and Greek Hero series of plans on our tactical (military) side represented two different generations of our day-to-day programming for military athletes. The plans in both series were originally deployed in our day-to-day Operator Sessions and tested by our tactical lab rats.
In the months and years since we’ve updated the original three Virtue Series plans (Fortitude, Valor, Humility), and added two more, Resilience and most recently, Gratitude.
Today, the difference between the plans in the two series is a degree of focus or “finesse”. The Greek Hero Plans deploy my most recent iteration of Fluid Periodization and concurrently train strength, work capacity, endurance (running, rucking), chassis integrity and TAC SEPA (Tactical Speed, Explosive Power and Agility). Several of these plans are “balanced” – in the sense they train these attributes equally. Others have a subtle emphasis on one or two attributes – strength or endurance, for example.
In football terms, the Greek Hero Plans are dominating wide receiver – tall, strong, fast, super athletic – think Randy Moss or Terrell Owens.
The Virtue Plans train multiple attributes concurrently (except TAC SEPA), but each has a strong area of focus:
Humility – Limited Equipment and Bodyweight
Fortitude – Strength and endurance
Valor – work capacity
Resilience – Chassis Integrity
Gratitude – Endurance
In terms of deployment, the Virtue Plans are more blunt instruments for me to deploy for individual athletes and selection train-ups. A military athletes needs to work on strength but can’t ignore endurance – I recommend Fortitude. A super strong guy needs lungs – I recommend Valor. Someone has been doing CrossFit forever and wants to pivot to endurance – I recommend Gratitude.
In the football comparison, the Virtue Plans are like big, strong, athletic tight end – think Rob Gronkowski or Tony Gonzales. Still agile and strong, but more of a blunt tool than a Randy Moss.
Depending upon where in their training life a military athlete comes to me, I can start them or send them to a plan in either series. New to our stuff? – I’ll start ’em with the Virtue Plans. SOF already? – I’ll send them to our Greek Hero plans.
For you now? Start with the Virtue Series, specifically Humility.
– Rob

QUESTION

I have a question. I am planning on purchasing the Athlete subscription for LE. However I am not certain which program to run first, either the On ramp or the Academy prep. A brief history, I was US army for 8 yrs-4yrs as a medic and 4 as an infantryman- however I got out in 2014 and its been about 3 yrs since ive ran anything over maybe a few 100m sprints or car pushes. I got into heavy powerlifting and strongman training while I waited for placement in the academy. That being said I gained about 60lbs, 20-25lbs of muscle, the rest being fat. Any help would be greatly appreciated.

ANSWER

4 months = 16 weeks. Here’s what I’d recommend:
Weeks      Plan
1-6            Fat Loss Training Plan
Good luck!
– Rob

QUESTION

I hope this email finds you well. I have two questions.
The first question is about the running segments in your training plans. I noticed that around April the  APFT and Running Improvement plans have changed, especially for the distances and rest times. I am just wondering what prompted this change. That being said, for the last three weeks I have been on the Running Improvement plan and have enjoyed the results.
Second question, while focusing on the running I feel as though I am losing some of my squat and deadlifting gains. Any recommendations on adding in a plan to maintain those? Right now improving my 2 and 5 mile time are my biggest goals, however I don’t want to see it negatively impact my strength conditioning. Any tips?
Thank you for your time, I have been really enjoying your programs.

ANSWER

1) I updated and improved both plans. More HERE and HERE.
2) In general, research has found that strength training doesn’t hurt endurance, but endurance training hurts strength gains. You can add in lifting either as 2-a-days (run first if it’s your primary goal, lift second) or alternate training days … run day 1, lift day 2, etc. From our Stuff I’d recommend Rat 6 Strength.
If you double up, and running improvement is your priority, pay attention to your progressions. If you’re not making the prescribed intervals, pull back from the strength work.
– Rob

QUESTION

I have the 2 question below:
1- Recently you were following a diet plan for 30 days, i remember you mentioned that several times in the Q&A, but do you have a full article on this plan where you mention the whole 30 days? (I used the search option but i couldn’t find something) .
2- When I purchase a workout plan, does it expire as the subscription? or will I have a lifetime access on it ?

ANSWER

1) Why experience with the Whole 30 Diet …. and a Day on My Diet.
2) You get online access to the plan and its updates as long as we’re in business.
– Rob

QUESTION

I have been having issues doing sit-ups for reps lately where after a short while I begin to get tightness and soreness in my quad regions of my legs. This greatly affects my runs when I do screening tests and fitness tests. Any assistance on the issue is greatly appreciated.

ANSWER

Not sure I can help you here …. if the sit ups are making your quads sore. I’m assuming you’re anchoring your feet and if so you may want to try and changed the distance between your butt and your heels.
But … if your running is making your quads sore and they act up during situps this should decrease as your fitness increases.
– Rob

QUESTION

Was curious what would be a good plan to use before the SF45 Alpha plan assuming the individual was fit about 6+ months ago and needs to break back into training? The Bodyweight Foundation plan?
Thanks, and hope all is well.

ANSWER

– Rob

QUESTION

I have an injury in the inguinal ligament /adductor area that makes it impossible for me to squat with weight. I get a sharp pain and my left groin adductor area gives out. The docs keep saying to let it heal but 6 months of rehab has done nothing. I passed US Army Sniper school with zero issues and found that I can Lunge with a lot of weight with zero pain. Can I still build the same type of strength with the walking lunge that I could with the squat? Can I substitute lunging for squatting in your plans and still reap the benefits? Thank you in advance !

ANSWER

“Can I still build the same type of strength with the lunge as you do with the squat?”
Not if you’re going for 1RM. For example if I had 2 athletes text their max back squat, then had athlete 1 do 3 weeks of heavy lunges and the other 3 weeks of heavy back squats, then re-tested their back squat max, the athlete who’d been doing heavy back squats I’m guessing would see a greater gain.
The real question is will heavy walking lunges transfer to your job as a tactical athlete – and I’d say yes. One coach, Mike Boyle, loves heavy Bulgarian Split Squats and other lunging variations for his collegiate athletes. In our just released SF45 programming, our lower body strength work avoids squatting in favor of loaded lunge variations and hinge lifts.

If your pain allows it, I’d recommend Split Squats, In-Place Lunges, Shoulder Hold Lunges, Bulgarian Split Squats, Eccentric Walking Lunges, Quadzilla Complexes, Hinges and 1-Leg Hinges for lower body training. A bunch of these exercises can be seen HERE. Search for “Lunge.”

– Rob

 

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QOD 6.28.17

by SSD

Watch Rob answer the Question of the Day with a video.

Original Question:

“I have some questions on how to select your programming for my needs, since you have so many that seem applicable. My current background is that I am a climber and ski patroller. Currently I am following the training beta route climbing program, but I feel like I could use some additional strength and fitness training. I just started your bodyweight core program to my routine to start.

So the big events I have coming up are Goruck ascent in the end of August, the AMGA SPI course sometime after that, and the start of ski patrol as well as ice climbing probably in December. I will also probably be doing a lot of local cragging and gym climbing.


What would you suggest for the Goruck Ascent program? I was thinking the peakbagger program? In the time between then and the start of winter I will probably be doing more sport and trad climbing, and hopefully fitting in the SPI course. What are your thoughts on programming during that? And finally I was thinking the 30 min dryland training to get ready for ski patrol in Nov. I am wondering if you have any thoughts on that, or if I should add something from the FR end as well since in addition to the skiing there is the patient lifting component to that as well?


Thanks for your help!”

 

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Packet Focus: USMC TBS and IOC Training Packet

by SSD
New Marine Corps Officers at The Basic School.

By Rob Shaul and Charles Bausman

The USMC TBS and IOC Training Packet consists of two plans intended for newly commissioned Marine Corps officers preparing for the physical demands of the The Basic School and the Infantry Officer Course.

The TBS plan is six weeks, with training sessions 6x days/week. This plan is designed to be completed the six weeks directly before the TBS check-in.

The plan will prepare athletes for the graded events at TBS (Double O-Course, E-Course, PFT, CFT), increase rucking ability, and increase overall strength and durability for the duration of the course.

The IOC plan consists of 30x training sessions designed to be be completed during the final two months of TBS.

The IOC plan sessions train long endurance and obstacle course fitness at light loads in preparation for the Combat Endurance Test (CET), rucking at increasing heavy loads/distance, tactical work capacity, and increase strength and durability.

We understand that the final two months of TBS consists of multiple field events. Complete the IOC Plan sessions sessions in-between field events when in garrison. The sessions should be completed sequentially… don’t skip around.

 

TBS Plan Weekly Schedule:

  • Monday: PFT Assessment/Progressions
  • Tuesday : O-Course Improvement, Chassis Integrity
  • Wednesday: 6-Mile Endurance Assessment/2 Mile Intervals at 25# load
  • Thursday: CFT Work
  • Friday: PFT Assessment/Progressions
  • Saturday: Long Ruck

IOC Plan Weekly Schedule

  • Day 1 – Strength, Chassis Integrity
  • Day 2 – O-Course, Strength Endurance
  • Day 3 – Strength, Tactical Athlete Work Capacity
  • Day 4 – Running Endurance @ Light Load
  • Day 5 – Heavy Ruck

Click HERE for more on the packet and two plans.

Questions?
Email coach@mtntactical.com

 

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Most Proven Work Capacity Training Events by Athlete: Mountain, Military, LE, Urban Fire/Rescue, Wildland Fire

by SSD
Movement under fire – the most dangerous work capacity event in combat.

By Rob Shaul

We define a work capacity event as a hard, threshold event lasting 30 minutes or less. Below are my top work capacity events by athlete type, with my reasoning behind each. I also include 2 “honorable mention” events for each athlete type.

 

1. MOUNTAIN

Event: Loaded Step Ups, Sprints, Rope Climb Circuit

8 Rounds for Time wearing 25# Pack

  • 20x Step Ups @ 20” Box
  • 6x 25m Shuttle Sprints (3x Round Trips)
  • Rope Climb (18-21” Rope)

Reasoning:
Most mountain movement begins with the legs … uphill hiking under load, running, etc. As well, just about all mountain movement is loaded with a pack of some weight.

This event brings together the leg and lung dominant element of most mountain events, as well as a significant upper body climbing component with the rope climb.

This past winter my lab rats on both the mountain and tactical sides got to know step up + shuttle sprint circuits well, as we experimented with all types of combinations of loading, step up height, etc.

This event deploys a 20” box for step ups – which we’ve found to be significantly more difficult than our standard 17” bench height. The 25# load is heavy for a fast/light peak-bagging push, but light for a full-on alpine assault or backpacking trip – it’s a good load in the middle.

Our lab rats don’t seem to feel the load much during the step ups, where it starts to hit is during the shuttle sprints – 3x round trips of a 25m course, and really on the rope climb. I’d be looking for my most fit mountain athletes to finish this circuit just under or at 20 minutes. The “crux” will be the round 7 and 8 rope climbs.

 

→ Honorable Mentions

(1) 30 Minute Step Ups at 20” wearing 25# Pack, for Total Reps
More of the same here with the emphasis on legs, lungs and uphill movement. Again, the 20” box will make this effort significantly more demanding than our regular 17” bench.

(2) 30 Bouldering V-Sum, (4-Problems)
Our standard V-Sum is a 50-minute effort with the climbers top 8 problems counting toward the final V-Sum score. This shortened, more intense version meets our 30-min or less work capacity event duration standard and is a great way to train both rock climbing technique and work capacity.

 

2. MILITARY

Event: MTI Tactical Athlete Work Capacity Assessment

Simple, minimal equipment event which is easy to administer and score, and assesses movement under fire work capacity. 11-minute event with 9 minutes of total work. 

 

→ Honorable Mentions

(1) Power Cleans + Shuttle Sprints
12 Minute AMRAP wearing 25# Weight Vest or IBA

  • 3x Power Clean @ 95/135#
  • 75m Shuttle (3x 25 lengths)
  • Walk Back to Start

Reasoning
This event tests explosive power, sprinting ability, mental fitness, and recovery and mimics the fitness demands of movement under fire, under load.

The “crux” of each round are the shuttle sprints. Set up 2x cones, 25m apart, and after the power cleans, sprint down 25m, back 25m and back down 25m. Then walk back 25m to the start. This walk back is your recovery between work efforts. The goal is to sprint through the work and recover on the walk back.

Myself and long-time lab rat, Cody, tested this event last week – for 20 minutes. We managed 18 rounds in 20 minutes. I’m 49 and he’s 45. Not bad for old guys, given we’ve both got really high training age and have been doing this stuff for years …. See clip below:

 

(2) 1.5 Mile Ruck Run @ 45# + Rifle or 10# sledge/dumbbell
I love this event for military athletes. Ruck running combines strength, aerobic fitness, core strength and mental fitness. This is killer. Top athletes will finish around 13:30 minutes (that’s 9-minute miles!!)

 

3. LAW ENFORCEMENT

Event: MTI Tactical Athlete Work Capacity Assessment

Simple, minimal equipment event which is easy to administer and score, and assesses movement under fire work capacity. 11 minute event with 9 minutes of total work. 

 

→ Honorable Mentions

(1) Loaded Box Jumps + Scotty Bobs
6 Rounds for Time wearing 25# Weight Vest or IBA

  • 10x Box Jumps @ 20/24”
  • 3x Scotty Bobs @ 15/25#

The most dangerous real-world work capacity demands for law enforcement are close quarters,  rapid and violent. This event is not only designed to mimic these “struggle for the weapon” events but also train the aggression needed to be successful.

Loaded box jumps at 20” will take explosive power, and high horsepower.

Loaded Scotty Bobs will demand upper body press and pull strength.

Both will require mid-section engagement and strength.

I’d expect top athletes who attack this event to finish in under 4 minutes.

(2) Power Clean + Push Press + Shuttle Sprint
9 Minute AMRAP

  • 3x Power Clean + Push Press @ 95/135#
  • 75m Shuttle (3x 25 lengths)
  • Walk Back to Start

A similar to my number honorable mention event for military athletes, for LE I drop the duration to 9 minutes, drop the weight vest/IBA, but change the lift from just a power clean to a power clean + push press. This is great work.

 

4. URBAN FIRE/RESCUE

Event: Lunge + Burpee + Keg Lift w/Sandbag

10 Rounds for Time

  • 5x In-Place Lunge with 40/60# Sandbag (5x each leg, 10x total)
  • 5x Sandbag Burpee @ 40/60# Sandbag
  • 5x Keg Lift @ 40/60# Sandbag

Reasoning:
Urban Fire/Rescue at it’s most dangerous (fire suppression) brings together a total body-mix of lower body, upper body, mid-section and heart/lung demands. This event is designed to test all in an intense but simple, event.

During the lunges, athletes can hold the sandbag anyway they want, though most will likely place the bag behind their neck and across their shoulders. These are in-place lunges, 5x each leg for 10x total.

Sandbag Burpees will add a significant upper body pressing and pulling element with an odd-object.

Finally, the Keg Lift tests mid-section rotational and grip strength. Use a 48-inch ledge.

At 10 rounds, this is an extended event by design. Top athletes who push will finish right around 20 minutes.

 

→ Honorable Mentions

(1) Sandbag Clean and Step Over – Max Reps in 9 min, 60# sandbag, 18″ Bench, in Turn Outs Gear & SCBA
I borrow this event from our Urban Fire/Rescue Fitness Assessment but extend the duration from 5 to 9 minutes and add the bunker gear and SCBA. Full on, athletes will not only have to push for reps, but manage effort as to not run out of air on their SCBA. Click HERE to see a video of the Sandbag Clean + Step Over exercise.

(2) 6 Minute Sandbag All-Four’s Drag, For Distance, wearing 25# weight vest and pulling an 80# sandbag.
Heat prevents fires from being fought standing up. It also requires much movement to be completed duck walking or crawling. This event mimics pulling a fire victim to safety, below the heat. Set up 2 cones, 30 feet apart and go for total distance in 6 minutes.

The weight vest will push midsection strength and strength endurance and the 80# sandbag upper body pulling strength. I’ve never personally tried this. Don’t want to….

 

5. WILDLAND FIRE

Event: Step Ups, Run, Scotty Bobs

30 Minute AMRAP, Wearing 25# Pack + Sledge/Pulaski

  • 25x Step Ups, 20” Box
  • Run 200m
  • 3x Scotty Bobs @ 15/25#

Reasoning:
I push the duration of the Wildland Fire work capacity event to the max allowed under our definition of work capacity. I want to test not only horsepower but also power endurance and mental fitness.

Like military and mountain athletes, Wildland Firefighters move nowhere unloaded – hence the 25# pack.

The 20” step ups will test uphill climbing under load ability. The 200m runs wearing a vest and carrying a Pulaski will test leg strength and lungs.

The Scotty Bobs will test upper body strength, and while wearing the pack, also core strength.

I’d expect top athletes to score 10-12 rounds.

 

→ Honorable Mentions

(1) Sandbag Getup & Run, Sandbag Burpee Circuit
8 Rounds for Time

Simple, hard circuit which tests leg, core and upper body strength and heart/lung horsepower in a tight, simple, brutal package.

Each round of 2x Sandbag Getup & Run at 25 would be  4 sandbag get ups, 100m total running round. Start with a getup, run 25m. Do another get up, run back 25m to start. Do a getup, run 25m. Do another getup, and run back 25m to the start, then roll into the Sandbag Burpees.

I’d expect fit athletes to finish around 16 minutes.

(2) Box Jumps + Kneeling Sledge Hammer Sandbag Slams
3 Rounds for Time

While the first two events are relatively long work capacity events, this effort is short and unloaded. Box jumps to kneeling sledge hammer sandbag slams  – back and fourth for 3 rounds.

Lower body strength and power is tested with the box jump. Upper body strength and core strength are tested with the kneeling sledge hammer sandbag slams.

I’d expect fit athletes to finish around 3 minutes.

 

Questions,Comments,Feedback? Email coach@mtntactical.com

 

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Pro Skiers Complete Tactical Speed & Agility Drills

by SSD

By Rob Shaul

One of the many ways MTI programming has advanced is how we’ve been able to apply programming methodology developed on our mountain side to our tactical athletes, and likewise, programming developed for our tactical athletes is tested and tried on mountain athletes.

A couple weeks ago I tested two of our Tactical Speed and Agility drills on three pro skiers – US Olympian Resi Stiegler, The North Face and Teton Gravity Research Athlete Hadley Hammer, and Freeskier Tess Wood.

Resi is on the US Ski Team and will ski for the US at next winter’s Olympics in South Korea. MTI’s Tactical Agility drills will be one of the tools we’ll use to train her power and explosiveness this summer.

 

 

 

Want More? Check out MTI’s On- and Off-Season Snow Plans

 

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Quiet Professional: “Mission First”

by SSD
R-Day at the Coast Guard Academy.

By Rob Shaul

“To be clear. It’s not about you. Accept, understand and embrace this. It’s liberating.”

Like wearing a limited wardrobe, adhering to a strict diet, and living far within your means financially, putting mission first can greatly simplify your day-to-day existence, and in a weird altruistic way …. be personally liberating.

A cheesy personal story …

Our first day at the Coast Guard Academy we went through the typical military intake process – hair cuts, uniform issue, learning to march, etc. Around 2100 we all got called to the hallway for a quick 30-minute hazing, and then had 10 minutes to shower before lights out.

It was a locker room-style group shower, which opened into a long row of sinks in front of a long mirror.

Coming out of the shower that first night, it took me a while to find myself in the mirror. Not only did I personally look different with my new buzz cut, but every other cadet had the same haircut. We all looked the same.

Many of my classmates bristled at the lack of individualism instituted with mandatory hair cuts and the same uniform. But I loved it.

At CGA we had dress uniforms, class uniforms, work out uniforms and study hour uniforms. Coming from high school where fashion was a big deal, I found not having to decide what color shirt (always blue), pants (always blue), shoes (always black), etc. I had to wear was incredibly liberating! Further, I didn’t have to decide what I ate, what classes to take, where to be, and when … all I had to do was study and train. Perfect for a grinder like me!

It’s easy to think that more choices = more freedom, but in practice, this is not the case.  Lots of choices can muddle things up, be emotionally draining, disperse attention and burn unnecessary energy.

Putting “mission first” for your unit, team, company, family, can have the same liberating and clarifying affect military uniformity can.

Opposite of “mission first” is putting yourself first. I won’t lecture on the morality of this. Rather, just consider the energy being a selfish douche bag takes.

We’ve all done it, myself included, so you know first hand, like I do.

Putting yourself first means scheming and manipulation, worry that you’re “not getting yours,” regret, wasting energy complaining how life is not fair, and on and on.

Few selfish, self-absorbed people are happy. It just takes too much energy.

Putting the mission first clears this all up. No longer must you worry about getting the credit, being recognized, getting your cut.

Scheming? Gone. Manipulation? Gone. Job roles don’t matter. If you see something that needs to be done, you do it. Easy.

Every decision begins with a simple, clarifying question: What is best for the mission/organization/team/company/family?

Rarely is the answer not obvious and the following action clear. This mental clarity is liberating!

Know that this type of service to the mission doesn’t seek attention.

Many serve for acknowledgment and ambition. These aren’t Quiet Professionals.

Putting mission first every day means doing the unglamorous, dirty “grunt” work others avoid. Quiet Professionals never say “it’s not my job” – if something needs done, from cleaning the toilet to changing organizational direction, a Quiet Professional steps in and gets it done without being asked or wanting recognition. 

Few are born this way. Most grow into this type of service to the mission.

We begin petty and selfish. Time and mistakes whittle away our self-absorption to reveal the clarity of service on the other side. 

This journey is frustrating: two steps forward, one step back. Slowly, painfully, we learn all that matters is the mission.

The more we learn, the better we serve.

 

 

 

 

You Might Also Like the Original Article What It Means To Be a Quiet Professional

 

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Packet Focus: Pirate Series for Tactical Athletes with Water Based Mission Sets

by SSD
Water Confidence training at BUD/s.

 By Rob Shaul and Charles Bausman

MTI  developed the Pirate Training Packet specifically to meet the day-to-day training needs of multi-mission military and law enforcement units with a scuba, rescue, and other water-based mission set.

We have identified 5 Types of Tactical Athletes, and under our categorization, tactical units with water-based mission sets fall into the “Blue” category.

The four training plans in this packet are appropriate for USAF Special Tactics, Marine Reconnaissance and Raiders, Navy SEAL’s and EOD, SF Dive Teams, Rescue Swimmers, BORSTAR, etc. The programming in these plans effectively balances swimming/finning endurance with land based endurance, strength, work capacity, and chassis integrity fitness demands.

 

Each plan has a focus for increasing speed and/or endurance in the water while continuing to develop the other attributes with our tried and tested progressions.

Each plan is scheduled for training 5x/week, for 6 weeks. Do the plans in order, with a week of total rest between plans.

1. Barbossa
The first plan in the packet, Barbossa aims to increase swimming speed based on 500m swim assessments as well as refresh on water survival through treading and 25m underwater crossovers.

We’ll develop full body strength via our TLU Strength Progression, trained 2x/weekly along with short, intense repeat work capacity events. Chassis Integrity and Tactical Speed are trained 1x/week each.

Land based endurance is focused on developing the aerobic base for mid to long distance running at moderate pace.

 

2. Black Beard
Black Beard transitions to finning speed for the water-based endurance. It utilizes intervals based on 3x 1500m fin assessment at the beginning, middle, and end of the plan. It deploys our Density Strength Progression with a focus on Craig Specials and Push Press.

The work capacity efforts are longer in Black Beard, ranging from 20-30 minutes. You will rotate through work capacity efforts, with one assessed and trained weekly. Expect burning legs and burning lungs.

Chassis Integrity is trained 1x/week, and we transition to Tactical Agility with level and direction drills under load.

The land based endurance deploys a short ruck run assessment and follow on intervals to maintain speed under the ruck.

 

3. Captain Morgan
The third plan in the packet, Captain Morgan will develop swimming aerobic base. Starting at 2,000m and working up to a 2,500m swim, these efforts are intended to be conducted at moderate intensity.

We’ll move to two classic lifts, Bench Press and Back Squat, for our Super Squat Strength Progression. The Super Squat progression is percentage based, 1×20 effort. We’ve found that the time under tension (you can’t rack the barbell!) has great effect on increasing strength. These are hard.

Work Capacity is trained 2x/week in varying time domains with repeat efforts. Back to back work cap efforts train the body to recover quickly and increase your metabolic capacity.

In Captain Morgan, we’ll train both Tactical Speed and Agility – linear speed, direction change, and level change. Chassis Integrity is trained 1x/week to maintain core strength.

 

4. Madame Cheng
The final plan of the packet, Madame Cheng deploys our Gym Based Endurance in conjunction with finning, running, and rucking for a heavy endurance focus.

We combine finning and running in a modified Brick format – you will conduct a moderate distance fin, followed immediately by a unloaded run once a week. You’ll also train moderate pace rucking, working up to 8 miles by the end of the cycle.

Gym Based Endurance is trained 1x/week with a long effort at 40-60 minutes. These are constant movement efforts utilizing dumbbell/barbell exercises, sand bag exercises, running, step ups, box jumps, etc.

Madame Cheng also includes strength training 2x/week utilizing the RAT 6 Progression, focusing on the Hinge Lift and heavy Thrusters.

 

More on the plans below. Click the individual training plan links above to see sample training for each plan.

 

Questions? Email coach@mtntactical.com

 

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Q&A 6.22.17

by SSD

KUDOS on the RAINIER TRAINING PLAN

“Thank you for your amazing Rainier Training Plan.  I used it leading up to an attempt on Rainier’s Liberty Ridge. While we didn’t summit because of bad weather, I felt extremely strong and fit during the climb.  The training plan did a great job of focusing on every aspect of fitness that one would need on the mountain. My 35 pound back weight didn’t even phase me.  I was especially surprised and enjoyed the sandbag getups, the first few weeks they were murder, but by the end of the program I was just cranking through them.
I did find the amount of time required to be excessive, and had to add in an extra rest day each week to catch up on my “adult” responsibilities, but I’m sure other people will be able to manage.” Thanks again!

 

QUESTION

I have just completed valor and am wondering what program to follow next. I ship to USMC OCS in September so have about 17 weeks. I am planning on doing the USMC OCS plan immediately before shipping, what 2 should I complete in the meantime? Was thinking of doing humility & fortitude.
Also, I’ll be working through a 16 week 5k/10k running plan that was designed by a local running coach throughout this entire time (~20 miles per week, peaks at 39).

ANSWER

Humility and Fortitude are solid.
Watch for overtraining with your running … i.e. don’t double up. Humility’s running is loaded (25#) and Fortitude includes ruck running and unloaded running. Try to combine the running in both these plans and your running-specific plan.
You want to go into OCS fit and fresh, not fit but exhausted.
Good luck! Excited for you!
– Rob

QUESTION

I’ve been slacking pretty hard the last few months- not entirely deconditioned, but my consistency and intensity have been a lot less than “full effort” and it’s time to get back on the wagon. My goals for the rest of the year are two-fold- I want to bring my APFT score back up into the 270s (90/90/90) by my next record APFT in October (I’m in mid 70s in all three events right now), and I also want to start climbing some Class 1 and 2 14ers in NorCal toward the end of the year, with some beginner technical/ice climbing.

I’ve run your Peak Bagger plan off and on for hiking here in SoCal and I liked it, so my first thought was to just substitute  Wednesday’s upper body strength with PU/SU intervals from the APFT plan, and sub the prescribed Peak Bagger runs with appropriate 800m/1mi intervals. However, I’m not sure this would be enough PU/SU training for the APFT, I’m worried it might be too much running on top of the bajillion step-ups, and I have no idea how well it will translate to my newbie mountain goals.

I also looked into doing your Ice/Mixed Climbing Preseason with some APFT supplementing, but I run into the same problem as above- my other limitation is that I don’t have any space for a systems board in my apartment. I’ve got just enough stuff for most of your limited equipment programming.

I feel like I don’t have the experience, especially on the mountain side, to know how to effectively attack these two goals side-by-side, so I figured I ought to reach out before I hurt myself or get stuck on the side of a mountain somewhere. What do you recommend?

ANSWER

There’s lots of points to consider in your note and here are some principals/thoughts I’d recommend to help prioritize your fitness training.
1) Train for the fitness demands of your tactical job first.
It’s unclear in your case if that’s LE or Military, but this should take priority as it directly relates to you and your team’s survivability. Recreational fitness and even PFT fitness should take a back seat.
2) Don’t try to train for 2 things at the same time.
Many Army athletes want to be able to score 300 on the APFT at any time, but also train for and build other fitness goals/attributes. APFT focus takes training time and can negatively impact gains in other areas – strength, rucking ability, sprinting ability, chassis integrity, etc. Why do Army members need to be primed for the APFT all the time when most know exactly when they’ll be taking the APFT? Rather than dividing training time and attention, we recommend taking 3-6 weeks directly before the APFT and focussing your programming on that event. After the assessment, move back into your other day-to-day training.
This principal holds true for mountain events/seasons also. Our Mountain Base programming concurrently trains mountain endurance (uphill movement/trail running), strength, work capacity, chassis integrity, stamina and climbing fitness. But doing our Mountain Base programming doesn’t prepare athletes for optimal performance for any mountain season/event. It lays a “base” of fitness upon which to build “sport-specific” fitness with a sport-focused plan directly prior to the event/season – for example the Peak Bagger Plan, Mixed/Ice Pre-Season Training Plan, Dryland Ski Plan, etc.
My recommendation for you?
– Train for your tactical job first. If you’re military with a known schedule for APFTs, schools, deployments, etc., and nothing is on your time horizon, it is perfectly okay to drop out of all military programming and do a sport-specific mountain-sport cycle (such as Mixed/Ice) directly prior to the climbing season to prepare, and once the season starts, drop back in to military-specific programming.
– This is more difficult on the LE side … as LE Athletes are always deployed, and face danger daily. My recommendation here is to pare back job specific programming to around 75% of your available training time and use the open 25% to train the most unique/essential components of the specific mountain activity.
For you specifically, if you’ve got a APFT coming up, complete the APFT Plan in it’s entirety and complement it with the climbing specific programming in our Mixed/Ice plan – time on the tools. Tool-specific grip strength is the key here. Second would be uphill hiking under load if you expect long approaches.
To do this effectively you’ll need a system board somewhere to train. I can’t help you with that. We haven’t found a way to train tool-specific grip strength best without system boards. We’ve done dead hangs – which are better than nothing, but not complete.
Hope this kinda helps ….
– Rob

QUESTION

I’m looking for some guidance on an upcoming training path I want to make. For a little background, I’m currently serving in the 75th Ranger Regiment with an intent on going back to college to get a Masters in the fall. I’ll be participating in ROTC when I get there (15 weeks out). I am finally in a position where I can do what I want for PT in the mornings so I grabbed an old copy of Strength and Honor that my first squad leader gave to me when he left in 2012. I’m in the last week of the Strength and Honor program and I’m searching for what to do next. I’m coming off rehab from a meniscus tear that had me out of the game for around 20 weeks. I was able to complete Strength and Honor (and feel better now than I ever did during rehab) but noticed that my conditioning was severely lacking.
Part of my ROTC requirements are monthly PT tests so I was considering starting the APFT train up 6 weeks out from school starting. I’m kind of lost as to what to do in the 8 weeks I have before I need to start that. (Probably the on ramp program but I’m seeking your advice in case there is a better option) Once I get to school, what programs should I be looking at then? I don’t want to just do the APFT train up over and over again so are there any programs that would be beneficial to the Military Athlete but also take care of that pesky PT test? I’ve already struck a deal with my liaison saying that I’m free to PT on my own as long as I score above a 290 each month so 300’s each month it is.

ANSWER

Be super diligent and never get far from APFT programming if they are facing a monthly assessment like you are.
If you are an APFT “natural” or your ROTC unit didn’t have a monthly assessment I’d recommend the training plans and order in our Greek Hero training packet of plans, beginning with Hector. These plans represent our most evolved military programming and concurrently train endurance (running, rucking), strength (mostly gym-based), work capacity (sprinting focus), chassis integrity (mid-section), Tactical agility and stamina. This programming is designed as the day-to-day programming for SOF personnel and other military athletes who aspire to this level of fitness.
If you are not naturally proficient at the APFT, I’d likely recommend a schedule of 2 weeks of the Greek Hero plans, 2 weeks focused APFT work directly before your assessment.
If you complete Hector, you’ll see our programming has evolved significantly from Strength and Honor.
– Rob

QUESTION

I’m an infantryman, but currently doing voluntold Drill Sergeant duty at the absolutely “wonderful” Ft Jackson. I get up every morning at 3am just so I can get an hour workout in before doing prt with the new privates. I was looking into possibly ordering your busy operator workout as I saw that it is for people like me without a whole lot of time every day, but then saw the link for grunt pt. What would be a better option for someone like me in your opinion? I don’t want to go back to the line in a year and a half and be that out of shape guy, and am looking to take over a sniper section so need to step up my game a bit. Thank you in advance

ANSWER

Grunt PT is solid, and the gym-based programming is designed to last 60 minutes. The endurance programming can run longer – depending upon how fast you can run/ruck – so you’ll have to plan accordingly.
All the Busy Operator sessions are designed to last 45 minutes.
I’d recommend starting with Grunt PT. It’s an incredible deal and you can deploy it with your section when you finish your drill sergeant duty.
– Rob

QUESTION

This is probably a really stupid question, but when the plan uses the # sign, does that mean pounds? It confuses me since I can see kg weights, and assume lb must turn to # on my computer.

ANSWER

Yes. # = pounds, so 25# = 25 pounds.

– Rob

QUESTION

I would like to prepare for some ultra trail/mountain runs/races with distance 50-60km and elevation gain over 3500 meters. Would you recommend me to go with the 50 mile ultra  plan [1] or is there a more suitable plan? (I was looking also at the alpine running plan [2].) So far I’ve completed the ultra pre-season plan [3] which I’ve really enjoyed … especially during my first race this season 🙂

1. http://mtntactical.com/shop/50-mile-ultra-plan/
2. http://mtntactical.com/shop/alpine-running-training-plan/
3. http://mtntactical.com/shop/ultra-running-preseason-training-program/

ANSWER

Best would be Ultra Preseason with lots of hilly trail running for your long run training in the plan. You could do the same with the 50 Mile Ultra Plan though the distance there would over prepare you for your event.
The Alpine Running plan is focused primarily on FKT efforts for extended peak bagging. It’s focus is vertical gain/loss and I’m not sure would give you the simple volume needed for your race.
– Rob

QUESTION

I recently completed the 3rd APFT in the APFT improvement plan. I showed marked improvement on sit-ups and the run but remained stagnant in push-ups (55). I’ve noticed that I typically burn out in the 5th or 6th set when completing a set every 75 seconds as the plan prescribes.

Do you have any recommendations to help me improve? I read an article posted on the site on  February 12, 2016 regarding pushup improvement where multiple strategies were tested among four groups. Has there been any more research in this area?

Thanks for your time and any insights.

ANSWER

The 5th and 6th set “wall” is not unusual for push ups in this progression – what is unusual is no improvement. Everyone is different and different athletes can react different to the same programming.
Our own study was somewhat inconclusive and we haven’t conduced another recently.
Different things to try ….
– Hand width and placement
– Assessment technique …. My best score came by sprinting at first, but stopping with 5 or so reps in “reserve,” then knocking out sets of 1-2 until the time was completed
– “Grease the Groove” training… this comes from the kettlebell folks and essentially says do sets of pushus all throughout the day, but don’t come close to failure on any one set … so you might end up doing 40 – 50 sets of 5-10x push ups throughout the day.
– Other push up improvement programs … there are a bazillion other programs just for pushups a simple google search away. One might work better for you individually over our progression.
– Rob

QUESTION

I am a LEO from Melbourne, Australia, and will be undergoing selection for out Special Operations Group in approximately 12 months time.
I am seeking direction where to start with your programming.
I am happy to sign up to an athlete subscription, but I am unsure where to start from there.
I have a solid strength base, but running and endurance needs work. (Better power to weight ratio)
Which programs do you recommend I complete over the next 12 months, and in what order?

ANSWER

What do you know about the details of the selection? Duration? Major events? Is there a “gate” fitness assessment? What is the unit?
– Rob
FOLLOW UP 

The unit is called the Special Operations Group (SOG), which is the spec ops/CT unit for Victoria Police.

SOG barrier test consists of
3.2km run (2 mile) in under 13:30
AMRAP Bodyweight bench press, minimum 5 reps
10 pullups
60 situps
Weighted 400m run
400 meter swim

Selection is based off our SAS selection, with alot of running, and bodyweight smoke sessions.

Partner carry drills, carrying cinderblocks at extended arm carry, 1 mile lunges, sand sprints, etc. All part of it. There is also a few large rucks done at a fast pace.

The selection course runs for 12 days.

Then there is a training cycle of 13 weeks, where there is more of a learning focus, but still numerous daily smoke checks

The selection is run much like the military, which has raised some criticism recently, as some believe its too much for a police unit.

FOLLOW UP ANSWER

12 months = 52 Weeks.

Weeks      Plan
1-7            SWAT Selection Training Plan
8-36          Gun Maker Packet of Plans for SWAT/SRT
37-42        Valor
43             Total Rest
44-52        DEA FAST Selection Training Plan with these modifications:
                 – Replace the push ups with a bodyweight bench press in the assessment and follow on progressions
                 – Replace the 300m sprint with a 400m loaded sprint
                 – drop the Ruck Assessment Distance from 12 miles to 6 miles and the follow on progressions down to 2 miles
– Rob

QUESTION

I have been looking through your website and I love all of the programs that you have. Though I feel that most of it is above my skill level and I am not sure where to start, Ill explain.
I am a 68W NCO stationed overseas. Here is where combat medic skills and physical fitness take a back seat to hospital accreditations, inspections, mandatory trainings, and massive amounts of computer time and power point presentations.
My typical day is showing up to the hospital at 0700 and leaving around 1600. Which is roughly the same for many of the Soldiers and Airmen who work there as well. There is no formal PT sessions or mandatory PT. It is all on your own.
Now I understand there is an expectation of doing PT on our own, but many times it is really hard to get started after sitting in meeting after meeting or at the computer for an entire day.
Our APFT comes twice a year, April and October. You will see an increase in gym attendance and some of the craziest diets you can imagine, all two to three weeks prior to the APFT and H/W.
Sadly, I have fallen into this mind frame as well. Prior, I was in a combat arms unit and while deployed I workout out all of the time, either PT sessions or gym sessions with other Soldiers. At LRMC this is not overly possible due to hospital schedules.
Also personally for me, I do not have any Soldiers.
I just took my APFT and scored a 219. I was really tired after. Exhausted. I passed tape at 22%. I’m 32 and at 72″.
I need a program that either can be created or one already there to get a hospital worker back to higher standards of military life. Without injury as well. I see most of the programs you have are geared toward those in the field who are already in programs or in much better shape. I know that if I jumped into one of the programs, I would either hurt myself, or become depressed that I could not get through a days workout.
I would like to get a 270+ on my next APFT in October. I would like to not get taped.
Any advice would be awesome. Sorry for the long email. I just need some help.

ANSWER

I’d kickstarting your fitness with the Military On-Ramp Training Plan.
This plan is designed specifically for military athletes like you.
– Rob

QUESTION

Do you have a training program for an Everest Base Camp trek?

ANSWER

Not specifically, but from what we do have I’d recommend our Backpacking Pre-Season Training Plan.
– Rob

QUESTION

First of all, thank you for writing that study (http://mtntactical.com/research/water-proof-breathable-fabric-mini-study-gore-tex-pro-event-neoshell-tested/) up. There aren’t many around that provide a concise review of the various waterproof fabrics and I found this article really useful.
Additionally, I must say your website is enjoyable to use.
I am doing the 3 peaks next month for the first time and wondered if you had a jacket recommendation based on a budget up to £240? Looking for a lightweight softshell, like the Rab Latok (Rab doesn’t seem to be wide enough on the shoulders for me).
eVent has been highly recommended although after reading your study Goretex may be the better option! Have you performed a secondary study yet?
If you would like to follow my hike I’ll be posting the walk on my YouTube channel (Digitally Perry).

ANSWER

I’m not a fan of softshell jackets because of their weight, and not being waterproof. Understand gore-tex, event and all the jackets we reviewed were “hardshell” and waterproof.
Also, from our study we found that the “breathable” element of all these fabrics is minimal … that’s why they all have pit zips!
In my personal kit I carry an Outdoor Research Helium Jacket. Waterproof, and super light, bomber and relatively cheap. OR also makes a gore-tex Foray Jacket which has been well received but is heavy at over 16 oz.
A great choice in the middle is the Arcteryx Alpha SL. You can never go wrong with Arcteryx gear.
– Rob

QUESTION

I’m a military athlete, I work with Naval Special Warfare. I’ve had some good success, and used twice, the DG Screener Prep and also with Busy Operator.

I just bought your Greek God package today, it seems really interesting and I’m excited to get started. I just have a few questions, apologies if this info is available somewhere; I just didn’t see it.

1. Do you recommend doing these separate programs one after the other?
2. If so, is the deload already programmed, or should I just take a slow week between heroes?
3. If so, what order do you recommend I do the programs? For example Hector followed by Achilles followed by Apollo etc…
4. If not, is the best idea to pick one and repeat it, calculating a (hopefully higher) new 1RM?
5. I continue my prep for DG. I see some real potential for growth here without continuously redoing the DG program.
– Do you agree?
– Where would be best to fit in my strength endurance push ups? I have the unfortunate attribute of quickly losing my strength endurance if I do not constantly stay on top of it particularly with push ups.

Don’t mean to bug, I appreciate any guidance.

ANSWER

1. Yes. Best to follow the plans in the order recommended in the Greek Hero Packet.
2. Yes. Plans are 7 weeks long and week 7 is a deload.
3.
4. See above
 
5. No. Best to complete the DG Plan directly before selection. The Greek Hero plans will train all important elements except swimming. We’re currently designing a packet of SOF plans for units with SCUBA and other water mission-sets … should be out soon.  
 
6. Push Ups … work up to be able to do a deck of cards 2-3x week, in the evenings or after a regular training session. If I remember right, there are over 500 push ups in a deck. Start by turning over 2x cards … face cards count as 10x Reps. Aces count as 15 Reps – all other cards count their number. 3 of clubs = 3x reps, etc. 
 
Start with 1/2 a deck and keep working up. With work you can get to a full deck in about 30 minutes. Rest around 30 seconds between sets. 
 
When you can get a full deck turning over 2 cards at a time, move to 3. 
 
– Rob

QUESTION

Two questions. I have worked through a few of your workout plans that are excellent (Valor, LEO Whiskey, etc) and I am wondering about right progression. You usually suggest 25# dumbbells for the men… is that ever subject to change? I know you are concerned about muscle that does not benefit out in the field, but I just wanted to know if this is something that should never change, or if it can vary from person to person. Same would go with other weights recommended in the progr3ams as you progress through the sessions.
My second question is about running. I have a lot of concrete and roads where I live (I workout in my garage) which means most of the running I do (sprints, or a few miles) might be considered high impact. Have you seen any damage done by doing this over a long period of time?
Thank you Rob,

ANSWER

1. I’m assuming you’re referring to most warm up and specific exercises like Scotty Bobs, Renegade Man Makers, etc. You can increase if you like, but we’ve found 25# for men to be solid for these exercises. I wouldn’t go much above 35#.
Our strength circuits deploy scaled loading – so it automatically adjust to your strength level.
We do prescribe loading for the work capacity efforts. Don’t adjust the prescribed loading … this isn’t crossfit and our focus here is work capacity, not strength.
2. No. But we do recommend Hoka One One running shoes because of their awesome cushioning.
– Rob

QUESTION

I am starting week 6 of Fortitude tomorrow. Loving this plan, seen some significant improvement thus far, however, there are a few areas I could use a little bit of work. I’d like to get my APFT scores up. What would you recommend doing, in conjunction with Fortitude, to improve calisthenics/running speed?

ANSWER

Nothing. After Fortitude do the APFT Training Plan.
– Rob

QUESTION

Rob, currently doing BWF. Can I train grip strength on the side? I need more than the program is giving me. Thank you.

ANSWER

Sure. We’ve had success with heavy farmer carries for time – 75# plush dumbbells or a 60# sandbag. Increase the time as you get stronger.
– Rob

QUESTION

Hey Rob…need a decent starting point…you have a LOT of training options.  I’m 55 and wanting to get back into fighting shape.  I had a spinal fusion in 1999 and have neuroforamianl narrowing (means I get some nerve stuff into my legs sometimes).  I’m not asking for medical advice but am thinking back squats and/or deadlifts might not work.  I can do deads off a rack and feel comfortable doing front squats and/or lunges.  Anyway, I need to get strong again, and at the same time, be able to function, move, and do what I need to do…including Spartan races.  I appreciate your advice.  I had a previous subscription but thought I’d wait until I had my MRI.  Basically, the MRI said what it always says so I’m ready to get going.

ANSWER

I’d recommend Bodyweight Foundation to start.
– Rob

QUESTION

Just purchased the Bodyweight Foundation package and look forward to getting started Monday. Quick question on a substitute for one of the exercises as I’m trying to avoid doing sit-ups based on previous back issues. Is there anything specific you recommend I do instead of Sit-ups?

ANSWER

Replace sit ups with the Pull Up Bar Heel Tap. Killer…..
– Rob

QUESTION

I know the Grunt PT scheduling is designed for the line and your Greek Hero
series is designed for SOF personnel. I want to get myself to an SOF
standard of fitness, but I am just a grunt in the line.

If I follow the Grunt PT scheduling am I limiting myself to lower
standards?

ANSWER

The equipment and scheduling issues of line unit reality constrain
somewhat the exercise and programming flexibility I have with Grunt PT
(www.gruntpt.com).

But it’s wrong to think this programming is as well thought out,
mission-direct and effective as our Operator Sessions.

Grunt PT is designed for enlightened line unit military leaders at all
levels – Squad leaders and up, who are not satisfied with the drudgery
and mission-direct limitations of regular PT, institutional inertia
and understand that they are also responsible for their subordinates’
physical preparedness.

Grunt PT is an affordable, sharpened tool they can implement
immediately with their team if they have some equipment
resourcefulness and fitness insurgent approach.

– Rob

QUESTION

I am writing to you to ask for advice. I have finished the whole Ruck Based Selection training plan and swim improvement training plan, which I have bought from you last year.
Unfortunately, my selection has been postponed due to my posting abroad and finishing the Military Academy. I will attend the last ruck-based selection phase (6 days in the mountains) in October/ November 2017. I am a little bit confused on what to do now (which plan should I stick to). I have between 20 and 24 weeks until the selection takes place.
Due to small amount of time in next 6 weeks i was thinking about such training cycle:
1. Weeks 1-4 Run Improvement Training Plan + Bodyweight Training Plan (Bodyweight training after running?)
2. Weeks 5-6 + 2 more weeks after graduation- Swim Improvement Training Plan + Ruck Improvement Training Plan + Core focus
3. 12-16 weeks left…. no idea what than?
What do you think about it? I have also Gymnastic Rings and Kettlebells (2x 16kg, 1x 24kg) which i can use. The only possibility to train for me is my room, swimming pool and running inside the unit. There is no possibility for training in the gym right now. I struggle to sleep 6-7h due to huge workload, that is why i cut the time on driving to the gym and back (~45’up to 1h).
Sorry for my poor language skills.

ANSWER

You want to repeat the 8-week Ruck Based Selection Training Plan directly before selection … so work back from there. Also – you don’t want your training to get stale.
Here’s what I recommend:
Weeks    Plan
1-7          Gratitude
8             Week Total Rest
8-14        Humility
15-16      Weeks 1-2 of Swimming Improvement and Weeks 11-12 of the Running Improvement Plan
– Rob

QUESTION

About 9 months ago I hurt my wrist olympic lifting, but was never able to really rest it or get treated due to a deployment, training for Ranger School, and Ranger School (I was successful).  I was finally able to confirm that I tore several ligaments in my wrist, and though I’m still waiting on the final verdict for treatment, I will almost certainly be sidelined from using my right wrist seriously for 4-6 months.

I am a Platoon Leader in the Regular Army (Stryker unit) so I need to preserve my abilities as a tactical athlete, but plan to take a step back from my regular Crossfit heavy schedule and re-focus on triathlons and distance (1/2 and Full Marathon).

What is the best plan(s) or plan pack to focus on endurance and that avoids (or is easily scaled to avoid) two arm or wrist heavy movements (even burpees are very hard on my wrist).

ANSWER

I’d recommend Humility with common-sense exercise substitutions.

For push ups and pull ups use dumbbell bench presses and 1-arm Bent-over dumbbell rows. For the assessment use a 35# dumbbell.

For the dumbbell strength work in the plan, use a dumbbell in your good arm.
You should be good with the running and IBA runs in the plan.
– Rob

 

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