I found your information online after speaking with my commander. He recommended that I check out your Ranger School Training Plan, which looks promising. My only concern is that I wouldn’t be able to follow it strictly because I would be either (a) doing collective PT in the morning (probably focused on running) or (b) out in the field every other week so I wouldn’t be able to do much PT at all. Do you have a Ranger prep plan for someone already in school?
I was also wondering if you had any 4-week push-up improvement plans? I didn’t do as well as I would have liked during my most recent APFT and would like to boost my scores as much as possible for the first APFT at IBOLC. I found this article online, but couldn’t find any conclusions: http://mtntactical.com/military-athlete-articles/best-way-improve-push-ups-pilot-testing/. I didn’t know if maybe there were other insights you could share.
Any help you could provide would be appreciated.
Your current schedule creates issues to complete the Ranger School Training Plan (http://mtntactical.com/shop/ranger-school-training-plan/). However, it is still the plan I would recommend. The plan includes focused work for the Ranger PFT, running and rucking. You would need to apply common sense and avoid overtraining. You’d also need to be creative for training in the field.
The plan is primarily built around bodyweight, running and rucking, and deploys assessments and follow on progressions based on your assessment results. Part of this is the push ups in the Ranger PFT.
At a minimum, you should follow the Ranger PFT progressions, and rucking progressions as best as possible.
Push Ups – if you decide against the Ranger School Plan, do a 2 minute max push up assessment and record your results, then follow the Group 2 progressions from the push up pilot article, 2-3x days/week.
5 Rounds @ 25% every 90 seconds means 5 rounds, every 90 seconds of 25% your push up assessment results.
So if you scored 100x push ups on your assessment, you’d do 5 rounds of 25x reps, every 90 seconds. Then continue to follow the progressions by week.
I just completed the Urban Fire Rescue fitness assessment tonight and now that I am done I was interested in what my results relate to. I have used the Mountain Athletics app for a while now and I really like the style and the structure of the programs. I have been hesitant to jump in to the FR programs because I can’t always keep a consistent workout schedule with little kids, shift work and other commitments. Which brings up a few questions for me.
· Have you guys established a benchmark for firefighter that I should be shooting for?
· Do the results of my assessment guide which program I would participate in?
· With my aforementioned time commitments, are the programs flexible enough to accommodate that? ( I understand that ideally they are performed on schedule for best results)
· With the upcoming changes in MTI effect the FR plans or pricing?
Thanks for answering my questions and for working to make the fire service better!
1) We’re collecting results from the assessment to establish “low, medium and high” scores based on the data. We’ll compare those to what we feel scores should be and come out with some standards.
2) Possibly. Pls email your scores and I’ll advise. Initially, I’d likely recommend you complete the Urban Fire Rescue Assessment Training Plan (http://mtntactical.com/shop/fire-rescue-athlete-fitness-assessment-training-plan/) – since you have your initial results.
3) Our Fire Rescue Plans are designed to be completed 5 days/week. However, the sessions can be completed in order, if for some reason you can’t train that often. Understand though, we feel Fire Rescue guys and gals are professional athletes, and should act accordingly. Your body and fitness is your most important piece of equipment, and your fitness could directly impact the safety of yourself and teammates. We understand there is not a strong fitness culture in the Fire Rescue world, but feel your fitness as a professional is your responsibility, and yours alone. Our goal is to be a beacon for like-minded FR professionals, provide work-specific programming, education, and research. For us, it’s one fireman at a time.
On the fitness culture, I’d encourage you to read this study we completed last summer: http://mtntactical.com/all-articles/an-assessment-of-a-midsize-urban-midwestern-fire-department/
4) One of our goals for 2016 is to develop day to day training for FR athletes as we have for military and LE. As well, we intend to develop a FR-specific FR Unit Fitness Leader’s course and other resources. We are providing a test course in Denver this spring to better develop this course and understand the challenges and needs of unit/peer fitness leaders.
I heard about your program on The Hunt Backcountry podcast and would like to give it a try. I am 51 and need to lose 20 lbs at least. I’m 5’11” and 210 lbs. I was in good shape 2 yrs ago when I went on a desert sheep hunt with my son but not so much now. My question is what can you recommend I do to adapt your big game hunting packet to an old man like me so I can go on an unguided moose hunt in Alaska? Do you have a diet plan that you recommend while using your training programs? Thank you for your response.
Thanks for reaching out.
I’d recommend you start our stuff with the Fat Loss Training Plan.
We currently have a 50% off deal going for the plan – click here. Email back after you complete the Fat Loss plan.
Nutrition? See here for our guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
I just had arthroscopic knee surgery for a meniscus tear and would like to start some sort of fitness program to get back my strength.
I will be doing PT, but is there anything you would recommend I can do that will not aggravate my knee but build core and upper body strength.
I’d recommend our Training Program for Athletes Suffering Leg Injury: http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/
Understand this isn’t a rehab program for your injured leg, but rather trains the rest of your body around your injury.
Hope all is well. I am training to be one of the PT Cadre for the next BORSTAR Selection course being held in May. I have a subscription to SSD and I want your recommendation on program selection. I have 2 hours in the morning and 2 hours in the afternoon to train. I need to be solid at performing calisthenics and have around 3 months to peak.
By my count, you’ve got 16 weeks between now and the first Monday in May.
Here’s what I’d recommend:
1-6 Valor (http://mtntactical.com/shop/valor/)
7 Total Rest
8-16 BORSTAR STC Training Plan (http://mtntactical.com/shop/borstar-stc-training-plan/)
That’s right – even though you’ll be a Cadre, my recommendation for you is to follow the same plan I’d recommend for the candidates leading into the course. It’s full on, includes focused PFT work, bodyweight smokers, extensive swimming, running and rucking. Not only will this plan prepare you for your Cadre responsibilities, but it will also be a great personal challenge. The plan deploys assessments and follow-on progressions, so no matter how fit you are going in, you’ll get pushed. The other Cadre will think you’re crazy ….
The plan includes a taper – so you can “ride” it right in to the course.
Currently, the BORSTAR plan isn’t available with your subscription. So you’ll want to cancel your subscription when you move to that plan.
If you decide to follow this outline, we’d appreciate any feedback on the plan. You’ll help us make it better.
I’m looking at getting the On Ramp Plan. I’m 44, I can run 5kms (3 miles) no problems, but want to drop about 5kgs and tone up. I don’t really want to use a gym, but would rather train at home.
Is this for me?
The On Ramp plan uses equipment – so you’ll need a gym.
1) Fat Loss Training Plan (http://mtntactical.com/shop/fat-loss-training-program/) – required a pair of dumbbells and a step up bench.
Here’s a link to get 50% off: http://info.strongswiftdurable.com/fat-loss-discount?utm_campaign=Fat+Loss+Plan&utm_medium=email&_hsenc=p2ANqtz-8m9ONSAuIu-f59xhZn-esF19Moi9nX_Q0hKdVTyPh1vF50LmDSiVunqVYhLC7jaR38GF3tGOhEgiOAZQkCdE0gV73xzA&_hsmi=25121892&utm_content=25121892&utm_source=hs_email&hsCtaTracking=32d19def-86be-4b2e-8eac-0e72f5198e20%7C43393e51-84f4-4a97-ab5f-adc7f587ee5b
2) Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Gday Rob, I discovered Strong/swift and your programing when it was recommended to me by an Australian Army PT. Its terrific and is really helping me prepare well for future employment opportunities in the Australian Army. Im currently working as a civilian in the Australian minning industry and training for the Australian S.F.D.R. (Special Forces Direct Recruitment Scheme) I do 12 hr days on your feet then i train after work. Im part way through the humilty program and fortitude and valor await me next. My work schedule is 14 days working then 7 days of RandR. My question is in my 7 days off from my employment, would it be alright to do an extra session. E.G so scheduled humilty session in the morning then maybe a swimset or crossfit class in the arvo? On my 7 days off from my job I generally just workout and lay around the house. Would extra sessions be ok?
Secondly regarding the Humility programming on the rest days of that program would it be alright to do some swimming. The selection course Im trying to pass later in the year is for an amphibious based unit, so i need to keep my pool time up.
The issue is overtraining. The swimming is likey okay, but the extra lifting I’d be really cautious with. Watch to see if you’re making the progressions in the programming. If you start doing 2-a-days and you’re making the progressions, keep doing them. If not, pull back.
I am about to complete your post rehab leg injury plan and was wondering what program you would suggest following next.
I loved the program and it made a huge difference getting me back up to speed after being released from physical therapy (knee surgery). I started front squatting with 0 weight and was working with 165# in my last session – still have work to do but I’m lightyears ahead of where I thought I would be in such a short time.
You should be ready to begin full on training.
I would recommend you continue to focus on strength, but increase the work capacity component. Next – 357 Strength: http://mtntactical.com/shop/357-strength/
You can purchase the plan at the link above. As well, it’s one of the 50+ plans which comes with a subscription to the site.
I’m planning on joining the National Guard and attending an SFRE, with the goal of ultimately going to SFAS. I’ve been researching the various plans and reading the Q&A for guidance on which plan or set of plans would be appropriate, and am leaning towards the ruck based selection packet (SFAS). Would this be the right plan for my goals? Thanks for taking the time to assist!
Here are my #s:
15:05 2 mile
Bench 165 3 sets of 5
Back squat 190 3 sets of 5
Deadlift 240 1 set of 5
Standing press 105 3 sets of 5
Yes on the plans in the packet, but instead of finishing with the Ruck Based Selection Training Plan, finish with the SFRE Training Plan (http://mtntactical.com/shop/sfre-training-plan/).
A climbing partner and I have committed to an attempt at the Grand Traverse in Grand Teton National Park this year. This will be the biggest outing I’ve attempted to date. Your training routines did wonders for me during my trip to the Bugaboos last year and I’ve been using your off season base training since then. I’d like to use some combination of your training routines to prepare for the Grand Traverse.
The starting elevation in the valley floor is 6,700 feet. The summit elevations in order are: Teewinot 12,324 feet; Mount Owen 12,928 feet; the Grand Teton 13,770 feet; Middle Teton 12,804 feet; South Teton 12,514 feet; Cloudveil Dome 12,026 feet; Nez Perce 11,901 feet. The approximate total stats for the traverse are:
– cumulative elevation gain of about 12,000 feet (about 23000 ft. if you consider the downhill portions too) with difficulties up to 5.8
– distance of 14 miles
Our goal, assuming agreeable weather and health, is to complete the traverse in a single, 24 hour or less, push. Between my experience with several of your pre-packaged training programs and reading through your news articles I have tried to piece together a training plan for this trip. Based on your “How to Train in the City to Prepare for the Mountains” I have added a mini-event each weekend scaling up to reflect my actual event. My main concern is that the last few mini-events will be massive commitments time and effort wise. I’m not sure if that big a training event should be a benefit for me or if it will more likely serve to drain me of energy just prior to my event leaving me burnt out when I need it most. I understand I’m not paying you for personal training, but if you are able to take a few minutes to review what I’ve put together and give any advice or input that would be greatly appreciated. If it looks pretty good, a simple vote of confidence would go a long way.
Alpine Rock Climb training program weekdays
Mini Event on Saturdays will scale up by 2000 step-ups, 2 miles, and 1 up/down lap each weekend. I intend to stagger the step-up and run exercises (step-ups, run, step-ups).
Weekend 1 – 2000 step ups, 6 miles run/walk, and 5 up/down laps on the climbing wall all under event specific load
Weekend 6 – 12000 step ups, 16 miles run/walk, and 10 up/down laps on the climbing wall all under event specific load
I plan to train until a few days before I travel to Wyoming. We will schedule in a couple days for acclimatization and active rest (I’m coming from Kansas City); day hikes to familiarize ourselves with the starting and finishing portions of the route and maybe scope out some of the trickier sections.
I was going to model my nutrition needs off of your “Ski Mountaineering Nutrition for Alaska Trip”. Without a pack, I weigh about 170 pounds so the math should work out well.
Thank you for all you and the MTI team are doing. Keep up the hard work!
Overall plan is solid.
Event nutrition and mini-events are key.
In terms of Mini Events, think time as much as step up and mileage. I’d recommend your final Mini event be 16 hours in duration, of constant, hard, loaded movement. You’re missing eccentric work. Add in mini leg blasters and pull back on the step ups.
If you figure about 50 minutes for 1,000 step ups, you’ve got about 10 hours of just step ups on your scheduled weekend 6. Adjust accordingly.
The training effect from the Mini Events are multi-faceted: mental fitness, physical stamina, team work and shared suffering, dialing in nutrition/hydration, testing and “churning” clothing, shoes and equipment.
With your travel to Wyoming and acclimatization here, schedule your peak mini event the Saturday before you leave.
Beta is key – esp. getting up Teewinot wearing headlamps, and the route finding between Teewinot and Owen. You may actually want to schedule a Teewinot summit as part of your pre-push route finding if possible.
August and early September are best for the driest conditions.
What plan would you recommend for SERE instructor selection?
The PAST is similar to CCT and PJ but it’s a 200 swim instead of a 500. The course is three weeks long.
There is at least one four mile ruck assessment with 65lbs with a max time of 60 minutes. I have heard that they also do a ruck and run that is at least 8 miles each.
Once that course is competed the tech school is held up in Spokane WA so a lot of wilderness hiking and living in the woods learning survival techniques. Thank you for the quick response back. Hope that information helps. I can see if I can find anymore information.
I’d recommend the USAF TACP Plan: http://mtntactical.com/shop/usaf-tacp-training-plan/
It includes the PAST with the longer swim – which you can change, and does a good job of covering the other areas.
Plan is 8 weeks long – complete it directly before SERE.
I am competing in a State level competition for the title of Best Warrior/NCO of the year for the Army.
Day 1 is a APFT, 1 mile run in combat uniform and kit to a stress shoot then a 14 mile ruck.
I have just over 3 weeks left to prepare.
I am finishing up your Fortitude program. My question is:
With 3 weeks left what program should I be following that will best prepare me? Especially for day 1 events?
Thank you for your awesome programing and coaching!
SFRE Training Plan: http://mtntactical.com/shop/sfre-training-plan/
For Session 1, do the APFT early, then complete Session 2’s ruck assessment in the PM. Use the same loading for the ruck assessment you expect at the comp.
Rest for Session 2, then follow the rest of the sessions in order.
Take 2 days complete rest before your event.
I am going to be thru hiking the arizona trail starting 2/8/16 and would like to be in as good of physical shape as possible by then. What work-out plan would you recommend to achieve this goal? I consider myself to be in pretty good shape already and have done quite a bit of backpacking over the previous month including some 20+ mile days (with a ~20# pack on). I have also been working out on my own over the past week and a half, so i dont think i am starting at the bottom. Once on trail i hope to be avereraging 20mi per day with a ~20# pack. Also, i have access to a gym but do not have much “work-out equipment ” at my home and would like to avoid having to buy much.
You could supplement your current hiking with focused bodyweight strength training and increase your durability. I’d recommend our Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Thanks again for everything you and your team are putting out. I recently started BJJ and am looking for some guidance on a plan you could recommend that would allow me to maintain my current strength levels (or even progress) while continuing to train for a marathon with the additional training load presented with 3 sessions of BJJ/week.
Likely not. Marathon training, especially, will work against strength maintenance and gains.
Your best approach is to lift heavy, but with little volume. And, focus on total body work.
From our stuff, I’d recommend Big 24 (http://mtntactical.com/shop/big-24-strength-training-program-v3/), 2 times/week.
I need some help. I have had a million excuses, why I haven’t worked out in a year, but I need to get things going again, and I’d like to ask your recommendation for a new starting point.
I’m in the Air Force
I’m 36 and would like to lose 30-40lbs over time (235 now), but as long as I get stronger and faster, I really don’t care.
I have done 7 Goruck events from 2011-2014
I have completed your GoRuck program multiple times
I like your workouts
I have a lower back problem (Drs. have no idea what is causing the pain and numbness) and I need my core strengthened…I think
I haven’t consistently worked out in about a year
I’d LOVE to be able to do at least 10 strict pullups
I’m ready to work
I have about 1hr per day to workout
I have access to a good/well equipped gym on base
What’s a good starting point for me?
Focus on your weight first. Losing 40# will likely help your back issues.
I’d recommend you start with the Fat Loss Training Plan. We currently have a 50% off coupon for the plan here: http://info.strongswiftdurable.com/fat-loss-discount?utm_medium=email&_hsenc=p2ANqtz-82ixIsoaTZvVfNXsjYJJ0DL0fbmABsa9HVKqSk7fsGVu4QMCrlyJqlpQeSfo-onQD05aaAp9iL437w6eoN-p9za4XRMg&_hsmi=24959205&utm_content=24959205&utm_source=hs_email&hsCtaTracking=32d19def-86be-4b2e-8eac-0e72f5198e20%7C43393e51-84f4-4a97-ab5f-adc7f587ee5b
Email back after you complete the Fat Loss plan.
I have used your programs in the past for specific schools and selections – to include the pre afghan workouts, ranger school workout, and the ruck based selection.
I am writing to solicit advice on which training package would be best for me and best suit my current profession – currently serving as a Force Reconnaissance company commander.
I enjoy endurance events, be it long runs (currently holding 70miles/week) and body weight exercises. I am consistently on the road or at training sites and while the running is easy, finding a gym is not and has limited my ability to lift significantly. As you know though, it pays in this work to have endurance and speed vice beach muscles.
I am looking to do another one of your packages, as simply running and doing pull-ups is becoming monotonous. Rucking is a must.
Please advise on which would be best, as I am gearing up to begin 100milers.
Thanks in advance and I look forward to your response.
You’re asking me two different questions, and the answers for each is different.
First, you want a training program best suited to being a Force Recon company commander.
Next, you want something to help prepare you for ultras.
I don’t have a plan which will achieve both, well.
As a military athlete, you need much greater relative strength, a much stronger combat chassis, greater work capacity for loaded, short, intense events, sprinting fitness under load, explosive power for violent application, rucking fitness, and tactical agility.
For ultras, you want to be as light as possible, not carry much unneeded muscle mass – lower or upper, have great aerobic base, uphill and downhill climbing fitness and strength, and impressive connective tissue strength (ankle ligaments, etc) and stamina.
For your military job, and given your travel schedule, I’d recommend Humility (http://mtntactical.com/shop/humility/) – with one change. Humility combines focused and progressed bodyweight training with intense work capacity, unloaded running and loaded running. This plan does require a pair of 25# dumbbells and your IBA. The change I’d recommend for you is to replace the IBA runs in the plan with 45# ruck runs.
For your Ultra – our Ultra plan progression, the 50 and 100 plans, are solid. At your current mileage, you could start with the 100 mile plan. The Ultra plans include limited strength training. The focus is on running. If you want to program your own running, you could follow the bodyweight work in the Bodyweight Foundation plan, 2-3x/week.
Since you’ve followed our stuff this will come as no surprise – I feel you should train for your job – especially now that you’re at a front line unit. It would be different if you were somewhere at a school or in a staff position. I’m not sure you can effectively train for an ultra and maintain the strength and other fitness attributes needed for Force Recon.