QUESTION
Hi, I’ve just come across an interview that features a army recruiter and a green beret; in which the green beret says he relied on some of your training plans to help him through the selection process.
I’m definitely interested in hearing what you guys have to offer.
To give you some background on myself, I’m planning on joining the military and have been preparing for well over a year now with my fitness. I’m a Canadian/American dual citizen, I’m 25, and live in Canada (most of my life) and began the application process to join the Canadian infantry last Oct. For whatever reason that seems to stall the military bureaucracy, I’m still waiting after 14 months for my shot (even though I’ve been keeping myself in good shape, and got highly competitive scores for my trade). I’m now considering heading down south to see if there are better opportunities in the states for me in the armed forces. My goals are specifically special forces after I put my time in. That is my expectation for myself.
I’ve been doing crossfit for over a year now, and my prior athletic background occilated between cycling, some middle to long distance running, and powerlifting.
My current primary goal has shifted towards improving my mobility, as I have upper thoracic issues and can’t even properly bodyweight squat below parallel (despite holding an over 400lb squat). I could definitely use some work on my body weight excercises if I plan to pass any number of different selection standards.
I’m interested in hearing what you have to offer (including if you can assist in mobility improvement), for advice for military service, to exactly what kind of training I should do to help whatever military selection I end up doing.
ANSWER
Without a school, boot camp, OCS or service in place, I can’t recommend one of our school/course specific plans. Given you fitness background, I’d recommend you start our stuff with the plans in our Virtue Series: http://mtntactical.com/shop/virtue-series-packet/. Here’s an overview of the plans: http://mtntactical.com/fitness/virtue-series-packet-overview/.
Start with Hector: http://mtntactical.com/shop/operator-hector/
– Rob
QUESTION
I just saw your new Ultimate Work Capacity program, and to me it looks like the kind of programming I need to get ready for 15 weeks of Seattle’s Fire Academy. Basically the structure of the school is Tuesday through Friday: 10 hours each day on the drill ground in full bunker gear pulling hose, ladders, searches, etc. Saturday through Monday are rest/ classroom days. On drill days we are required to run(jog) everywhere, no walking. They recommend we intake 7-8000 calories per week, so it’ll definitely be a grind.
Do you think Ultimate Work Capacity is a good one, or is there a different plan you would recommend for this? I have 6 weeks to go before start date, and I’ve already been doing rucking, a lot of stairs, sandbag/ dumbbell work, and trail running.
ANSWER
I haven’t built a fire academy plan yet …. it’s on my list.
Based on your current training, I’d recommend the DEA FAST Training Plan: http://mtntactical.com/shop/dea-fast-selection-training-plan/
With one change. Don’t do a 12-mile Ruck Assessment – do a 6 Mile assessment and instead of 3-mile ruck intervals based on your assessment time, do 2-mile intervals. Use our Ruck Calculator and your assessment time to get your interval pace.
The plan includes some swimming. Do it anyway …. it will help with recovery and give you some variety.
My sense is you’ll be way overprepared for the physical demands at the academy …. but that’s alright.
– Rob
QUESTION
TAC SEPS Stacked Box Agility Drill: http://mtntactical.com/exercises/stacked-box-agility-drill/
I’ve tried to replicate this at my gym… but can’t. What is a replacement for this exercise?
ANSWER
The goal is to make you scale a wall or fence, under load. Outside using the bed of a pickup truck would work … so would an 8-foot chain link fence.
– Rob
RESPONSE
First time I tried jumping into the hood of our BearCat armored vehicle. I fell and failed massively.
QUESTION
I have a training question. I just completed your Hypertrophy for skinny guys training plan.
I am 76″ 6Ft 4 Appox 195lbs. And I really didn’t gain any weight after this program. I am currently on deployment so I followed the diet plan as much as possible I drink a protein shake before and after working out I also take creatine and a performance multivitamin.
I did every workout without cheating, all reps and sets. Do you have any advice on what I can include to bulk up, I would love to be about 210lbs. Keep in mind we are not allowed at this gym to do any cleans or snaches.
I am 28 Years Old, I was 6′ 4 144lbs when I joined the Navy back in 2007. In high school I played football and basketball but it was nothing crazy mainly running (Wide Receiver and Corner Back) . I evened out at about 160lbs from then until about 2014. In 2014 I got really dedicated to lifting and stopping running ( I was running like 3-5miles a day) and I went from 160lbs to my current 195Lbs. let me know if an more info will help
ANSWER
I was hoping you were younger … and mass gain would come naturally as you moved into your late 20’s, but since you’re there already, I haven’t got any other magic bullet for you. You could be at your natural max. You could repeat the plan, and significantly increase your caloric intake. You could also try the Ultimate Meathead Training Plan (http://mtntactical.com/shop/ultimate-meathead-cycle/) …. which is aimed at adding upper body mass, and lower body strength.
– Rob
QUESTIONS
1. What plan would you recommend to use in training for the Mountain Man March?
2. Are there other ruck events besides GoRuck, Bataan Death March, and Mountain Man March? I am interested in finding a list of these.
ANSWER
1. Bataan Death March Training Plan: http://mtntactical.com/shop/bataan-death-march-training-plan/
2. Can’t help here.
– Rob
QUESTION
I’m 52 years old practice Crossfit , all ready try sealfit 20x challenge want to now what program you recommend for my .
ANSWER
I’m not familiar with that event, and my first inclination would be to send you to sealfit and follow their plan for it.
From our stuff, I’d recommend Humility: http://mtntactical.com/shop/humility/
– Rob
QUESTION
Good datos Sir, Dieta you haga any plan recommendations for best medic competition? Also I want to improve my work capacity wish one is best?
ANSWER
Best Ranger Plan is what I’d recommend for Best Medic: http://mtntactical.com/?s=best+ranger+training+plan
Work capacity improvement: Ultimate Work Capacity I: http://mtntactical.com/shop/ultimate-work-capacity/
– Rob
QUESTION
Been with you guys quite a while. I’m a 13year veteran of Army special operations and have followed your programming for several years. Overall best shape of my life now and I’m 35. My unit has all the various access to strength conditioning coaches, THOR3 etc but I choose my own path.
I am getting ready for a heavy TDY schedule….I have used your stuck in a hotel series before. Any advice to supplement that if I don’t have access to a pool etc?
Thanks again for everything you guys do.
ANSWER
I updated our Stuck in a Motel Plan in 2015 (http://mtntactical.com/shop/stuck-in-a-motel-training-plan/) and it has options if no pool is available. It does assume the motel you’re at has a set of dumbbells and a bench. It’s a 6-day/week plan including 2-a-days Mon-Friday.
Another, more intense option, would be Humility: http://mtntactical.com/shop/humility/
Humility is focused, limited equipment, and intense. It does require a pair of 25# dumbbells and your IBA (but you could also just put a dumbbell in a backpack and skip the IBA). In the past on long travel trips I’ve gone to the local sporting goods store at my travel location, purchased a pair of cheap 25# dumbbells, used the hell out of them during the motel days, and just left them in the room for the next guy.
– Rob
QUESTION
I found Mtn. Tactical while reading an article on The Art of Manliness site. I am interested in starting a new work out plan that will help me improve my climbing. I currently live an hour from a Climbing Gym, so would like to supplement that with workouts closer to home. I plan on going to the Planet Fitness down the road from my apt. Just seeing if you could recommend a training plan geared twords climbing.
ANSWER
Rock climbing is so grip/finger strength focused, we learned long ago general fitness has limited transfer.
What I’d recommend is ensuring you’re getting the most out of your Climbing Gym time by training there, not just climbing around. At the Rock Gym, follow the sessions in our Rock Climbing Pre-Season Training Plan: http://mtntactical.com/shop/pre-season-rock-climb-training-plan/. Ideally you’re making the effort to get to the rock gym 2-3x/week, minimum.
General Fitness – I’d recommend Mountain Base Artimes: http://mtntactical.com/shop/mountain-base-artemis/
This plan deploys bodyweight strength training, and a heavy focus on mountain endurance …. unloaded running, and uphill hiking under load. The plan also includes programmed climbing-specific stamina work designed for a climbing gym. Skip those intervals when you’re at the rock gym in favor of the sessions in the pre-season plan above.
– Rob
QUESTION
I’ve been a subscriber for many years and love your programing. I’m active military (Navy) and I used your operator program for years, but I’m coming off some back issues (couple of herniated discs) and just completed your low back program and am halfway through your bodyweight foundation. I’m finding that I’m having some issues completing the running portions. I’m getting some low back tightening, and my endurance is not up to running for more than 30 minutes straight. What do you recommend? Also, where I am currently we are not allowed to use the barbell for power movements or anything overhead (cleans, press, etc) is it ok to sub kettle bell or dumbbell? Thanks!
ANSWER
1) Skip the running in the BW Foundation plan with walking with a 25# backpack or step ups (unloaded).
2) With a subscription you have access to the Operator Sessions. We just finished a new cycle called “Luke” – check it out, specifically, the gym-based aerobic work we deploy using a single kettlebell or dumbbell. We worked up to 20 minutes of 1-arm kettlebell snatches @ 24kg. I’d probably start you lighter then prescribed in the plan …. like a 12kg, and work up to 16 or 20kg. Others have had good success using swings and kb snatches for low back rehab – and this might also work for you. Just be careful.
I’d have you try Option 2 … and see how it feels.
– Rob
QUESTION
Hey Rob, how are you? Just had a quick question…
I have purchased your Chasis Integrity program, and first of all I must say thank you! -feels like the missing link to my workouts has been filled. Right now I’m pairing it with a pretty basic hypertrophy workout that starts with the BB Complex @ 115lbs. The question I have is, if you thought it was beneficial to use the Chasis Integrity program now, or if I should start it once I’m done with the hypertrophy program, which is only 6 weeks long?
Any pointers you can give I’d appreciate
ANSWER
In general, you want to be concerned about overtraining. Overtraining is determined by the intensity of our programming and your individual fitness.
My sense from your note is you’re not doing our Hypertrophy Program for Skinny Guys – which is super intense – and doing another. So I’m not sure how intense your program is.
The circuts in the Chassis Integrity plan (http://mtntactical.com/shop/chassis-integrity/) can be completed alone, and also added to the end of other training. What I’d recommend to start out is to add the circuits at the end of your hypertrophy training, and see how you feel.
If it’s too much, perhaps alternate daily – hypertrophy Monday, CI Tuesday, Hypertrophy Wed, etc.
Or, add a CI circuit to the end of your other work just 2-3 days/week and not every day.
– Rob
QUESTION
How’s it going? I came across your website after looking at a post from Art of Manliness. The training plans seem on point but I’m trying to figure out the right one for me. Here’s my too long of a backstory….
Age: 36
Occupation: Military (USAF) — Being in a senior position, I sit/stand at my desk a lot
Gender: Male
Injury: I’m 36 and been through a lot of training and deployments in my past. My body is old and torn down but not done for.
— Overall, there is no major injury to report in the last year. I tore my abductor muscle last week because I was trying the strong lift program with running.
Goals: 1. Get stronger (I’m a barbel junkie) and running farther but keep my 1.5 mile under 10:00 (PFT). You know the two things that cancel each other out when you are over 30 😳
2. I’m also doing the spartan beast in August. I currently can run 4-5 miles but haven’t pushed myself in the last 3-4 months on running any further than that because I wanted to ease my way back up.
Cliff Notes: I’m getting older but I love barbell training and I want to be able to run 8-10 miles and do this all without blowing something out. Which one would be best
Just a guy needing a little advice.
ANSWER
I’d recommend Fortitude: http://mtntactical.com/shop/fortitude/
… with one change. Replace the rucking in the plan with unloaded running – keep the distance the same.
Fortitude combines heavy, barbell-focused gym strength training with military endurance. It’s a great plan to combine both strength and endurance. The running pushes to 9 miles.
I’ve been programming tactical stuff for 10 years, and Fortitude is one my favorite plans of all time.
– Rob
QUESTION
Thank you for taking the time to read this. A friend of mine shared your website on Facebook last month and have been considering subscribing. I need some assistance on where I should start.
Background:
Full time paramedic
I am a member of our special operations division that includes water rescue, technical rescue, and tactical medicine.
I would consider my fitness level as marginal. I merely get by. Never the last but never the first. I have been frustrated with my fitness for sometime.
So assuming a relatively low baseline. Which program should I start with? I appreciate any guidance.
ANSWER
Start our stuff with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Don’t be fooled by “bodyweight” … this plan is no joke. It deploys out-of-the gate assessments and then uses your initial assessment results for the follow-on progressions. In this way it automatically “scales” to the incoming fitness level of the athlete – and in this way will push anyone – super fit to deconditioned.
It’s a great place to start our stuff and jumpstart your fitness.
You can purchase the plan alone at the link above. As well, it and all the plans are included with an athlete’s subscription if you go that route. You can cancel anytime. (http://mtntactical.com/shop/master-subscription-plan/)
Good luck.
– Rob
QUESTION
I’m curious which plans contain a strong flexibility focus. I would like to get back into martial arts, but I have not been able to touch my toes since childhood and would like to change that.
ANSWER
All of our programming includes mobility/flexibility drills, but flexibility is not a focus of my programming. I would recommend the Toe Touch Complex to help you touch your toes: http://mtntactical.com/exercises/mnt678-toe-touch-complex/
– Rob
QUESTION
Hey rob!
1/2 way through Rat 6 – finishing the first retest week this week- and was looking for your recommendation on what to do.
Body weight 190 : Lift (multiplier of Bw)
FS 300 (1.57) BP 245 (1.28) PC 235 (1.24)
Strict press 170 (.89) DL 385(2.02) Squat clean 255 (1.34) 18 Deadhang Pull-ups . Relative Strength Score = 5.9. 9:20 1.5 Mile
I feel it would’ve appropriate to shift gears and work on endurance/ work capacity more. Should I continue Rat 6 until my upper body catches up to the standard or start following the ‘Greek Heroes ‘ plans ? Maybe the virtue series ? I’m looking to do pre-ranger this year and maybe ranger school next year. I will need to do some plans already written to plan around TDYs. Any recommendations would be helpful.
ANSWER
Roll into the Virtue series now. Start with Humility.
– Rob
QUESTION
I am doing your post rehab plan for legs (I am 5 months post op from an ACL reconstruction and got the clear from the doc and PT to start upping my strengthening to build my muscle back). I have full range of motion and have done up to session 4. I can do everything but one exercise comfortably (though still working it). On my bad leg I have an extremely hard time doing the 1-leg box squats. I know from PT that I am behind on ecentric (sp? The exercises where I am going down into it versus pressing out of it, I.e. Going down on a lunge is harder than coming up).
Anyways, I was wondering if you had a recommendation for something I could swap just for my bad leg doing the 1 leg box squats. Or a modification. As of right now I’m just going down as far as I can but I can’t quite get to 90 degree bend. Any thoughts would be welcome! I am enjoying getting back in the swing of things using this plan. Though wishing I was farther along to take advantage of all the snow 🙁
ANSWER
Stick with the 1-leg box squats, but adjust the box height as needed. My sense is as you get stronger, you’ll be able to progressively decrease the box height to the 90-degrees.
I’m not sure where you’re training, but we’ll use 10 and 15# rubber bumper plates, on top of a bench or plyo box, to easily adjust box height. You can use books, or magazines or whatever to do the same.
– Rob
QUESTION
Been a big fan of yours for awhile now, your programs have helped to get through the gauntlet of best ranger and RASP train-ups to ruck based selections and beyond.
Long story short the next hurdle is CDQC and I was wondering what the sell was on that specific program vs. your Swim Improvement Plan.
I have a pre-CDQC program from our THOR3 trainers but between you and I, I am preferential to the programming that got me here…
ANSWER
Swim improvement plan is focused solely on swimming.
CDQC Plan (http://mtntactical.com/shop/cdqc-training-plan/) is specifically designed for the demands at school – including:
- – Focused CDQC PFT work
- – Running
- – Swim PT events
- – Hypoxic work for water con
- – Mini events
– Rob
QUESTION
Hello, I have a few questions about your training programs. I am a member of the special operations community and I’m looking for a more regimented training program. Much of the work I do is on my own and as such I don’t have a unit to train with or a command training program. I’ve already been through selection so I’m not too concerned with my run or swim times, or scores in general but I do want to continue to improve my fitness and abilities to use in the field. Most of what I do is extended operations involving relatively long insert and extract routes, brief sprint and explosive word during close engagements and general work capacity, carrying heavy loads for a long time and not burning out. What training program do you recommend for this. I am stateside and have access to a kick as gym for about two months and then will be OCONUS for the remainder of the year. Obviously training in theatre is a whole different ball game but I’ll cross that bridge when I get to it I’m mostly looking for a program here in the interim.
ANSWER
I’d recommend plans from our “Greek Hero” series of plans: http://mtntactical.com/shop/greek-hero-training-packet/
These plans were first designed as our daily Operator Sessions – which is day-to-day programming for SOF and those who aspire to that type of fitness. They deploy my most recent programming and concurrently train Relative Strength, Work Capacity, Chassis Integrity (our approach to core training), Tactical Agility and Military Endurance (running, ruck running).
You can purchase the packet of plans above or purchase a plan individually. As well – all are includes in an Athlete’s Subscription. Start with Hector. (http://mtntactical.com/shop/operator-hector/)
Before purchase, I’d recommend you complete the “Sample” training at Hector’s product page. This will give you an idea of your approach and is the first week of the plan.
– Rob
QUESTION
I have previously purchased the body weight training plan and Peak bagger to train for Colorado 14ers and other mountaineering endeavors. I love the programs and feel they have fully prepared my for previous goals. I have recently decided to take on the Grand Traverse (the climb not the skimo race). I was going to use the Peak bagger program and then follow it with one of the alpine specific programs on the site, but I felt I should contact you to see if you had any training plan suggestions for this objective. I apologize if this is a repeat question and the information can be found elsewhere on the site.
ANSWER
I’d recommend the Alpine Running Training Plan (http://mtntactical.com/shop/alpine-running-training-plan/) for the Grand Traverse.
– Rob
QUESTION
Rob, I have a molle backpack, what can I use as filler so I can ruck with it? Thank you.
ANSWER
rocks, books, dumbbell, iron plates, sand, gravel ….. be resourceful.
– Rob
QUESTION
I’ve been toying with a couple different options for training, but I’m feeling slightly lost and I found your information listed on the Mountain Tactical website.
I’m currently a senior at the University of Edinburgh, and I’ll be heading to USMC Officer Candidate School in September of 2017. I was a competitive cross-country/track and field runner throughout High School and my first two years of college, but after a severe overuse injury to my achilles I gave up running for a while and picked up rugby.
OCS and my time in the Marine Corps is still about a year away, but I’m trying to move from random workouts to a more periodized goal-based approach to build good habits and a strong base now. Ideally, I’m looking to focus on avoiding injury while maintaining a high-volume running and building strength. I run close to a 300 PFT (17:15 3 mile, 120 crunches in 120 seconds, 18 pull ups) but I know I need to work on my swimming and rucking.
In short, if possible how would you recommend training in such a way that I can injury proof, build strength, and improve my swimming and rucking? I’d also like to run a few races, which may help (or interfere with) my periodization.
I apologize for what seems to be a fragmented and somewhat incoherent email, but I would greatly appreciate any help/guidance you can offer.
ANSWER
In general, the further away from your event or season (OCS), the more general your programming can be.
The closer to your event, the more sport specific it should be.
From our stuff, I’d recommend you complete plans derived from our Operator Sessions, which is day to day training for military athletes. Specifically, I’d recommend you complete the plans in the Greek Hero Packet: http://mtntactical.com/shop/greek-hero-training-packet/
These plans concurrently train strength, work capacity, chassis integrity (our approach to midsection programming), TAC SEPA (tacital speed, explosive power and agility) and military endurance (running/rucking) using our proprietary Fluid Periodization.
Then, the 6 weeks directly before OCS, you drop out of these plans and complete the USMC OCS Training Plan: http://mtntactical.com/shop/marine-corps-ocs-training-plan/
My understanding of USMC OCS is swimming is included, but minimally. The dominant endurance fitness demands of OCS are running and rucking.
Durability?
Here is our durability equation:
Durability = 98% Sport Specific Fitness (for USMC OCS in this case) + 2% mobility/flexibility.
It sounds like your achilles injury was a classic overuse running injury.
Races? You can’t do both well – train for race performance, and train to be a military athlete. My recommendation would be to focus on your military fitness – you can still race – but understand you won’t perform at your full potential.
– Rob
QUESTION
I’m excited to try out the programming. A couple questions:
I’m training for a 100mi Ultra later this summer (August). As such, after scanning through all the programs I was thinking about doing the Ultra Preseason. Would you have any other recommendations?
I prefer to train everyday (but acknowledge the importance of rest and recovery). Can I split up the strength/run days into separate days or does that mess with the desired adaption the programming is after?
ANSWER
In general, the further away from your event (100-miler) the more general your programming can be.
I’d recommend you complete our 100-mile Ultra Plan to prepare for your 100-miler – in the 8 weeks directly before your race.. You’ll need to work backward from your race date to know when to schedule the start of this plan. Also, note the mileage required in the first week of the plan …. which means you’ll need to be running plenty before you start it …. – likely the Pre-Season Ultra plan, a week’s break, then start the 100-mile plan – total of 17 weeks or 4 months.
That gives you about 3 months before you need to begin dedicated training for this race.
Right now I’d recommend you complete 2 of our Mountain Base training cycles – specifically Mountain Base Helen, then Mountain Base Artimes. Both are 6 day/week plans.
With your subscription, you have access to all these plans.
– Rob
QUESTION
I tried searching through the Q&A’s on the website, but can you explain the
“Ruck Run”? Does this mean more like a fast shuffle?
Thanks for the great programing!
ANSWER
Don’t over think it. Run = Run.
– Rob
QUESTION
Any plans to update the BUD/S V2 plan? What is your opinion on the new information coming out of NSW regarding hell week success? http://www.sealswcc.com/navy-seal-what-are-chances-hell-week-success.html
ANSWER
Right now I see no need to update BUD/s V2. Long ago we recognized the endurance emphasis of all selections and updated/built our selection plans accordingly. As well, for the past 3 years we’ve been slowly decreasing our strength standards for military/tactical athletes in continued to tweak, study, assess tactical endurance. We found what this write up also indicates …. guys get injured and/or quit when they are fatigued and endurance/stamina going in are the best buffer.
Our strength standards are still higher than what was needed based on this study. For example, the study found 1.73 Bodyweight Dead Lift was adequate. Our standard is 2.0 BW. I still strongly believe strength is a huge component of durability, but even greater is all over sport-specific fitness.
However, the numbers here also indicate that guys with relatively terrible endurance numbers, made it. And guys with great numbers, didn’t.
Perhaps grit and resilience are the difference makers.
– Rob
QUESTION
I was looking over one of the plans on your site and had a few questions. I am looking for an overall mountain fitness plan for myself and am not sure which is the best. I am 20 years old, experienced mountaineer, skier, rock climber and am looking for a program that will fit a variety of sports and well as allow for me to continue to lift on the side. With all that in mind, I just want a program I can do on my own (I have access to a decent gym) and get in very good shape for the summer/fall summit season. Which do you recommend?
Secondly, I was reading through the workout descriptions and realized I definitely don’t know many of the exercises listed yet it doesn’t have any description in the sample. Does a description of each exercise come with the program? I assume so, just wanted to double check.
Anyway, I look forward to your response.
ANSWER
Our Mountain Base programming is designed as day to day programming for all around mountain athletes and trains relative strength, work capacity, mountain endurance (running, uphill hiking under load), chassis integtrity (mid-section strength) and climbing fitness concurrently.
These training are designed to be completed in any rock gym with a general fitness training area.
Our most recent Mountain Base programming is captured in the “Greek Heroine” series of plans: http://mtntactical.com/shop/greek-heroine-training-packet/
You can purchase the packet, individual plans, or subscribe to get access.
See unfamiliar exercises here: http://mtntactical.com/category/exercises/
– Rob
QUESTION
Hello, I am a high school senior who plans on going to buds after college. This means I have 4-5 years to train until then. Obviously my goals are to maximize physical ability and durability. Is there any plan that goes longer than a few months? The ones I found on the website were for a short time frame.
ANSWER
Our day to day programming for military athletes is captured in the Operator Sessions. We’ve got close to 8 years of archives and update day to day sessions each day. Access to the most up to dateOperator Sessions requires an Athlete’s Subscription to the website: http://mtntactical.com/shop/master-subscription-plan/
You can also purchase individual plans or packets built from the Operator Sessions. Our most recent stuff is found in the Greek Hero series of plans: http://mtntactical.com/shop/greek-hero-training-packet/
Finally, we’ve developed a BUD/s packet which is several months long: http://mtntactical.com/shop/buds-training-packet/
– Rob
QUESTION
I cam across your nutritional guidance last week. Since then I have purchased Why We Get Fat and am diving into it. Maybe asking this question is some sort of shortcut to information that will come out in the book, but I’ll ask anyways…
Your guidelines are below:
Here’s our Nutritional Guidelines:
6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don’t eat carbs (bread, spuds, rice) or sugar.
Cheat Day…
I have had it hammered into my head that post workout, you need a 2:1 carb:protien ratio. I had it explained that carbs are the “taxi” (Uber) that transports the protein through the body and you need this post workout.
Obviously you (I) have to do what works for you (me) but my question(s) are:
How you feel about the preceding
Do you consider this nutritional approach one that can be effective for general athletic enhancement (Cutting fat and building muscle)?
Ah, and sweet potatoes, they are okay?
ANSEWRS
1) Recovery Shake? Some studies, usually paid for by nutrition companies, have shown this results in greater gains from training. I know Exos changes the carb component in the shake based on the athlete’s fat … i.e. fat athletes don’t get the 2:1. My take …. whey protein shake is cheaper and good enough, but even it isn’t needed. Would either help with gains from that cycle? probably. But it can also get expensive. So… if you’re training for a race, school, selection or event I’d recommend it. Day to Day … it’s up to you.
2) This is pretty much paleo with a cheat day. We’ve had good luck with it. The cheat day helps people stay on it. Know that I’m not an appearence coach … all I care about is outside performance.
3) yep
– R
QUESTION
i Just ordered the athlete subscription and i am having trouble selecting which packet would be best suited for me.
I just signed my contract with the US Army, I will be leaving for basic mid April, after completion of basic I am slotted for Airborne School. After that I will be headed to selection.
ANSWER
Work back from boot camp, and do the plan progression in the Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
This means directly before bootcamp, you’ll complete the Ruck Based Selection Training Plan.
– Rob
QUESTION
We’ve talked before but i wanna make sure im making the right choice. Im going hard with calisthenics/swimming/running right now. Im 135lbs and running/swimming are no problem for me at all. I have competitive times for both. (Navy Seal PST). Im looking to put in a 6-8 week strength/lifting cycle to put on some muscle mass and obviously strength. What program of yours do you think would be the best for me? Thank you sir.
ANSWER
Big 24: http://mtntactical.com/shop/big-24-strength-training-program-v4/
– Rob
QUESTION
I’m interested in the BORSTAR STC selection course. I have a while before I go but when I get there I want to excel. Is this from Border Patrol BORSTAR right? Thanks
ANSWER
Yes. Our BORSTAR Selection Training Plan (http://mtntactical.com/shop/borstar-stc-training-plan/)is sport-specifically built to prepare guys for the Border Patrol BORSTAR selection. You’ll want to complete this plan the 8 weeks directly before selection.
– Rob
QUESTION
Hello sir, my name is Chris Carr. I’m currently active duty AF training for TACP. So I’m just curious how you came up with your program and how much it will help improve me to become the best I can be.
`ANSWER
The process we deploy to develop our school, selection and pft plans begins with thorough research of the event including the gate pft, duration, subsequent fitness assessments (rucks, swims, etc.), team events, ruck loading, etc.
We’ve been successfully designing military selection plans for 10 years, and begin with an assessment week, followed by progressed events based upon the individual athlete’s assessment performance. This way the program automatically scales to the incoming fitness of the athlete.
Often, the plan includes multiple 2-a-days, and weekend “mini-events” to prepare the athlete not only for the specific fitness demands, but the mental and physical grind of the selection.
The plans include a taper, and are designed to be completed directly before selection.
We then publish the plan, and based on athlete feedback and changing selection events, update it.
These plans are no joke, especially if the athlete is completing it alone. It takes serious commitment to complete … by design. Not only to prepare the athlete physically, but also hopefullly build their grit and resilience.
Regardless of whether you use our plan or not, good luck.
– Rob
QUESTION
Before i ask my question my goal is to first ace the pst with very high scores and then go to buds.
So right now i am doing the big 24 program as a 6 week lift cycle. Then i want to do your navy pst program. Then buds v2 when (if) i get a contract. My question is. Has your navy pst plan consistently gotten people to 100+ numbers for pushups and situps and 25+ for pullups? Im only asking about the calisthenics because my run and swim times are already competitive. Thank you so much for your time. I love what you guys do.
ANSWER
With all of our PFT plans, we generally see a 15-30% overall score improvement.
Will this get you to 100+? It depends on where you start.
In general, the less fit you are at the start, the more score improvement you’ll see. The more fit, the less improvement.
But even if an unfit guy improves 30%, he may not reach 100+ numbers…. it all depends upon where he starts.
– R
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