QUESTION
I was interested in joining but I am not sure which plan would be best for me. I am a 32 yr old male, ( 5″10 300lbs) I workout about 5 days a week at a gym primarily bicycling 4 miles and light weight lifting. I work rotating shifts midnight to 8am or 8am to 4p. I am looking to lose weight and get back in great shape. I have been thinking of going back into the service as a reservist or possibly Active duty again. I have been looking into SF or Ranger but would love to get myself in top shape before I decide what to do. I appreciate any help and look forward on hearing from you.
ANSWER
At 5’10”, I’d like to see you at 180-200 pounds, so your priority should be weight loss. Training helps, but key is diet. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Training Plan? Start our stuff with Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Good luck!
– Rob
QUESTION
Can you explain the intent of the standing/kneeling founder and the low back lunge exercises?
ANSWER
Low back isometric exercises we learned from the folks who created Foundation Training: https://www.foundationtraining.com/
We’ve had great luck with them over the years.
– Rob
QUESTION
enjoyed your podcasts on hunt back country. I’m not sure what plan I’m after I’ll give you the brief story,I’m 54 starting to train for an elk hunt in 2018 I have a full knee replacement in the next months and an ACL on the other to follow also trying to fix shoulder impingement in both my diet is coming around but the exercise regime is a mess I need much more strength and endurance for this trip. Any help on where to start a program would be great.
ANSWER
My guess is your current knee pain is significant, and so I don’t have much to offer you now – except perhaps our Swimming Improvement Plan: http://mtntactical.com/shop/swim-improvement-plan/
And to fix your diet by deploying our nutritional guidelines.
Post surgery, after you’re cleared by the PT’s, I’d recommend our Post-Rehab Training Plan for Leg Injuries: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/
After the Post-Rehab Plan, follow the plan progressions in the Backcountry Big Game Training Packet: http://mtntactical.com/shop/backcountry-big-game-hunting-training-packet/, prior to your hunt.
Good luck.
– Rob
QUESTION
After listening to Rob on a couple Hunt Backcountry podcasts I decided to look into the training programs offered by Mountain Tactical Institute. I do live in a bit of a rural area that does not offer a whole lot for gym equipment although I’d like to purchase the Backcountry Big Game Hunting Packet. I’d probably end up needing to purchase as much equipment as possible to use for the programs. I have the backpack, sand bag weights, watch, and timer already so I’m just missing the “fully equipped functional fitness weight room”. Can you provide a more comprehensive list of fitness equipment used for the 4 plans please?
ANSWER
Barbell, Rack, Pull Up Bar, Bumper Plates, dumbells or kettlebells, 20/24/30 Plyo Box. Area to sprint (we do it mostly in the parking lot) …
– Rob
QUESTION
Rob, firstly thanks for everything you do, awesome site.
I am enlisting in the Parachute regiment reserves here in the UK. I was a regular soldier in the Airborne and have already passed P company so won’t have to do that again. I will have to run a 9:30 mile and a half (preferably sub) I’m an extremely good looking 38 yr old, any suggestions?
Also any programs you suggest I follow so when they start beasting me I can keep a smile on my face?
ANSWER
Specifically for your Run, I’d recommend you complete the USAF PFT Training Plan (http://mtntactical.com/shop/us-air-force-pft-training-program/) which includes a 1.5 mile run.
Next, I’d recommend you complete the plans in the Virtue Series Packet: http://mtntactical.com/shop/virtue-series-packet/
Good luck!
– Rob
QUESTION
What strength program would be best for preseason base phase for mountain biking?
ANSWER
Two Options:
1) Mountain Bike Pre-Season Training Plan: http://mtntactical.com/shop/mountain-bike-preseason-training-plan/
Includes both gym-based strength training and programmed spinning.
2) Off-Season Strength Training Plan for Endurance Athletes: http://mtntactical.com/shop/off-season-strength-for-endurance-athletes/
– Rob
QUESTION
I’ve been following you guys for a couple years. I recently got picked up for JAG, but I was hoping for a little advice to help me make accessions standards – I was enlisted for 9 years, and in the 3 years since I got out I put on a ton of weight due to a rugby injury followed by extreme apathy. Now that I need to cut weight, plus get in shape for DCC.
I’m about 70 lbs over my Army max weight, but I’ve never made weight in my career – I’m 6’1 and a former competitive power-lifter and rugby player, the standards just weren’t meant for me and my thighs. I can usually hit tape about about 45 over; I’d like to take 10 more than that off for safety/the desire to not be THAT officer. Would you recommend I re-purchase the APFT plan (my link is expired)? I was also looking at the Army OCS plan, running improvement plan, and the body-weight training I plan. Historically, I hit about 70-99-70 on my PT test. I’m not a great runner (I’m only about 30 seconds faster pace on my 2 mile than when I do my half marathons) , but I don’t usually worry about rucking – I’ve never missed a time hack, even with a full combat load. Push-ups are more of a mental challenge for me, so I usually knock some out every morning.
Any guidance you can provide would be greatly appreciated. I went to law school solely to get back in as a JAG and now that my chance is here, I don’t want to fuck it up just because I didn’t train to my max potential.
ANSWER
So I’m clear … you’re about 70 pounds overweight right now?
If so…. I’d recommend you start Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
And immediately clean up your diet following our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Be cautious and patient with yourself at first.
– Rob
QUESTION
First off thank you for your incredible programming, you can tell you truly care about the safety of tactical atheltes from your work.
I have two questions for you, one about me and one for my wife.
First a little about me, Im a Corrections Deputy and former Wildland Fire Fighter. I am 22 years old 5’10, 165 pounds, about 16 percent bodyfat which is high for me. I have more of the body type of the Wildland Fire Fighter than the CO ( i am pretty skinny).
Ive boxed for 4 years and have done MMA for the past year. I have always been active. My relative stregnth score was not satisfying for me when i completed the assessment in Novemeber. Here are my numbers.
- Bench: 185
- Front squat 185
- Power clean: 135
- Squat clean: 145
- Hinge lift: 275
- Strict press: 125
- Dead hang pull ups: 10
- Also my physical fitness numbers for testing for patrol.
300 meter sprint 50 seconds
1.5 mile run 13:30 im a turd when it comes to running i only run for tests
Max push ups 35 (i can do more but this maxes the test)
Max 1 minute sit ups 30 (i suck at sit ups, this is the minimum number to pass).
I completed LE tequila and felt the difference at work. From sprinting across the jail to a fight, running up stairs to a medical emergency and what i feel most importantly controlling inmates. I work the booking area a lot and also as a responder officer which is fancy talk for the guy who shows up when it hits the fan.
Given my posts i get into a lot of uses of force and i have felt the difference from your programming. I am currently in rat 6 as i feel relatively weak still despite the increase ive seen so far. Im loving rat 6 i think it is a great program, i havent done the assessment again because im still in week 3 but while doing reps with weight that use to crush me i now feel like im crushing it.
Im testing for patrol again soon (last time i didnt score so hot on the written portion) so ive been taking the sit up training and run training from the fbi sa pft plan and working it into rat 6, after my test im going to stop doing that and focus solely on rat 6 for the remainder of the plan.
My plan was to complete ultimate meathead next then 357 stregnth to get a good strength base before getting into the le stuff. The upper body mass is great but i dont think it helps deter violent encounter in my case because i look like im 12, i have a baby face and constantly get crap for it, but i cant change that.
Would you recommend me completing the strength plans, then jumping into either the virtue series, patrol series, greek hero series, or the gun maker series? I cant decide which i should do after, or do you think i should finish rat 6 then get right into one of the above series? The police academy does a lot of body weight training so i feel the military athlete stuff would be beneficial.
Thank you
Now for my wife she 20 years old and is a former high school athelete (swim team and soccer). She was also active duty army before injurying her knee. She is 5’8″ and she wont tell me her weight, although when we first met she was 170 but she was very lean and athletic at this weight.
She never lifted much but rather did bodyweight, running, rucking, swimming.
Since her injury she has had two knee surgeries with the most recent being about 2 months ago. We also had a baby girl 10 months ago, so the past 2 years have been hard on my wife. She hasnt been able to lose much of the baby weight and is probably 30 pounds heavier than she needs to be.
She is currently in phsycial therapy and her PT gave her the go ahead to do your post rehab plan concurrently with pt as she is progressing very well. She has to scale somethings like box jumps because she cant jump very high right now. However she is making amazing progress.
She isnt estimated to be in PT for much longer and once she turns 21 she would like to also get onto law enforcment, she wants to skip the jail and go straight to patrol.
I was thinking after she finishes pt and the leg rehab plan that we would have her do the bodyweight foundation plan before moving into either the fat loss plan (depending on where she is at) or into the virtue series. She isnt interested in the upper body mass but more the strength. She doesnt want to gain any size, even when she was lean her shoulders and back muscles put me to shame. What she wants is to get back into the shape she was in while she was active duty and to max the patrol test. What do you feel is the best course for her to follow?
It might be a while before she takes the PT test because we have to wait for her to turn 21and the baby to get older before we both work a crazy schedule. A timeline would maybe be 6 to 8 months before she tests. Im also less worried with her passing the test and more concerned with job performance she is a stud at pt tests so i know once shes in shape she will max it out.
Im sorry for such as long question. I appreciate your time, thank you for any info you can give us.
ANSWER
I’d recommend the Gun Maker series of plans for you.
Bodyweight Foundation for your wife post the leg Post-Rehab injury plan. Know that bodyfat is 80-90% diet related. We can’t outwork a shitty diet. I’m sure you’re familiar with our nutritional guidelines.
It’s awesome that you’re using our work as it was intended. It’s an honor for us to be a small partner in your career as a tactical athlete.
– Rob
QUESTION
Right now I am doing your In Season Ski Maintenance Program. And I will be switching over to your 357 Strength Program after ski season. However, my question or you is, I have a small gym located down the hall from my office. It has a barbell and squat rack, full set of dumbells and kettlebells, and some cardio equipement. In order to stay active during the day, I walk down there and do a couple of 5-10min lifting sessions throughout the day in addition to performing whatever the daily workout is for whatever program of yours I’m on at the time. It’s nothing super intense or heavy because I don’t want to overttrain. Is this acceptable or should I stop doing it? Are there any particular things that I should do when I go in there? I’m just looking for your insight and guidance as to how best to go about this. Thanks for any advice.
ANSWER
I’d probably recommend instead of doing this randomly, you use to focus on one attribute …. i.e. do pull ups for a month, then do push ups, then do swings…. It might make it more interesting for you and lead to some serious gains in specific areas.
– Rob
QUESTION
I hope you have been well.
I was wondering, do I have to load my bodyweight on a bar and complete the “Bodyweight Rob Shaul” exercise or can I just do it with a PVC pipe? The reason that I am asking is, I weight about 166, and my max push press is around 140. Is it ok to just do a percentage of my 1RM and complete the exercise?
As always, thank you for your guidance.
ANSWER
The Rob Shaul exercise is barbell based: http://mtntactical.com/exercises/mnt1260-rob-shaul-exercise/
The “Bodyweight Rob Shaul” exercise is all bodyweight: http://mtntactical.com/exercises/bodyweight-rob-shaul/
Sorry for the confusion.
– Rob
QUESTION
I have 21 weeks until im presumed to leave for bootcamp then BUD/S training. What plans do you recommend of yours to get me in the best shape possible. Also keep in mind i dont have my Seal challenge contract yet.
Background to help.
135 lbs 5’9
As you can imagine im pretty good at swimming and running and pretty strong with calisthenics. Id like to add a bit of strength and muscle mass before i go.
Thank you for your time and AMAZING programming.
ANSWER
1) Valor + Swim Improvement
2) Fortitude
3) BUD/s V2
Good luck!!
– Rob
QUESTION
My buddy and I are going out for our department’s SWAT assessment school. When we hear about the school it sounds like it will be like the Ranger Assessment Selection Program but no rucking. We purchased your Bodyweight Foundation program and have are halfway now. We are looking for something else that is similar but still high reps or improving bodyweight movement and running. We saw the next step Bodyweight program and from the sample exercises we weren’t sure if it was going to help us excel at doing max repetition dips, flutter kicks, pull-ups, etc.
I believe there is a long distance run which is timed on tank trails ( between 6-9 miles with approximately a 10 min mile pace), sprinting, obstacle courses, and lots of bodyweight movements. This school is more of a smoke session school to see if you are fit enough to finish it with tactics and shooting. They don’t tell us really anything about the school on purpose. The only information I get is from guys on the department that have failed.
ANSWER
We built a SWAT Selection Training Plan (http://mtntactical.com/shop/swat-selection-training-plan/) last year which I’d recommend for you the 7 weeks directly before selection. It think it will do a good job of assessing the fitness demands you describe.
You’ll want to do this plan the 7 weeks directly before selection.
Between now and then I’d recommend plans from the Gun Maker SWAT packet: http://mtntactical.com/shop/swatsrt-gun-maker-training-packet/
– Rob
QUESTION
Rob, I’m committed to running the Leadville Marathon this June. I’ve used your training for to train for GORUCK events, 14K peak ascents, rock/ice climbing, and backcountry skiing.
What would you recommend for Leadville? I’ve looked at the Meathead Marathon plan but anticipate that would need to be tweaked for the factors that make Leadville special (altitude, elevation change, and broken terrain).
ANSWER
Closest I’d have would be the Alpine Running Plan: http://mtntactical.com/shop/alpine-running-training-plan/
– Rob
QUESTION
I was curious if you felt that your article “Squeezed for Time? Busy Law Enforcement Training Tips” (http://mtntactical.com/fitness/squeezed-for-time-busy-law-enforcement-training-tips/ )was still applicable and current with your programming. I currently fall between your Mountain and Military Strength Standards at a bodyweight of 171. My goal is to be in the gym 2-3 days a week with one day working out at home with Kettlebells and bodyweight movements to keep current for an upcoming LE academy. I also run approximately 15-20 miles a week spread out over 3-4 days. I’m finding I have less time for the gym and strength work as my mileage has increased so I am capping the running at 20 miles per week. Some of this is tempo based 6 mile runs and others are 8-10 mile slower efforts.
My programing I have used is similar to what you prescribe in the article, but for strength I follow an 8×3 lower body movement paired up with a stretch and then some upper body push/pull or total body movement following this for 5 rounds. I follow the “difficult but doable” prescription. I normally cap this all off with core work. After 6 weeks I will move to a more work capacity style of programming for 4 weeks and then rest a week. I have followed your programming off and on many times since 2007-2008 as it has suited my needs but have struggled with the 5 days in the gym type of work and I find I burn out on that unless I have a class or event coming up. If I were to follow the programming again, how would you recommend completing the program and only hitting the gym 2-3 days per week and keeping up running?
On a side note: Part of the reason I run is that I have Type 1 diabetes (insulin dependent). The aerobic work helps control my sugar levels and I find a respond well with some but not too much long slow endurance work.
Hope you are well and I’m glad to see your business is still growing which is well deserved.
ANSWER
Lots of questions here.
The article you reference is for a quick, short session. It sounds like you have more time in the gym if you can do an 8×3 followed by a dedicated upper body circuit.
Also understand this was for one session, not an entire cycle.
I’ve identified 5 fitness attributes to train for LE Athletes like yourself:
- – Relative Strength
- – Work Capacity (with a strong emphasis on sprint repeats)
- – Chassis Integrity (Our new approach to mid-section strength and strength endurance)
- – TAC SEPA (Tactical Speed, Explosive Power and Agility)
- – Upper Body Hypertrophy
Based on what you describe with your routine above, it seems it’s working, but you’re in danger of falling into a rut with your training. One of the interesting variables we apply to our programming is differing modes and progresssions for strength and work capacity. For example on the strength side, one cycle we may do an 8×3 progression with single limb movements (1-arm presses, Bulgarian Split Squats, etc.), the next we may deploy and Eccentric strength progression using barbells, the next, pull away from loaded work all together and hammer in some bodyweight strength work.
On the Work Capacity side, one cycle may focus on short, hard, multi-modal work caps, the next, 1 mile and 800m repeats, the next, sandbag getup intervals, etc.
I general, I don’t advise guys try to do one of our programs and pick and chose the sessions they complete. When you complete your own programming, you’ll end up doing what you’ve always done or what you’re good at. Certainly this has been my personal experience.
The endurance work you are completing is not a strong component of my programming for LE athletes, but it is for military athletes, so I’d suggest our military programming may be more appropriate for you moving ahead. One cycle you may look at is Apollo: http://mtntactical.com/shop/operator-apollo/. This cycle has you in the gym 2 days/week and running sprints and endurance 3 days/week including a long slow run on Fridays.
– Rob
QUESTION
Hello,
Do you offer a general fitness program aimed more at the weekend warrior? Something like 3 days a week with limited equipment that is intended to maintain fitness with no end goal (like a specific trip).
ANSWER
I’d recommend Humility: http://mtntactical.com/shop/humility/
This is an intense, limited equipment training program.
As prescribed, it’s a 5 day/week program.You could do it 3 days/week …. just follow the sessions in order. Don’t skip ahead or around.
– Rob
QUESTION
I came across your Ruck Based Selection program during my preparation for SFRE. Its awesome! I was curious about understanding some of the content. I noticed that some areas of the program have less running specifically the RAT6 portion. Is it safe to substitute some running on the weekends or do the Running Improvement earlier on ? Also what’s the calorie range I should fit in under the diet plan and I’m used to getting energy from my carbs. Is avoiding carbs necessary to get fat to be the primary source of fuel ?
ANSWER
I assume you’re talking about the packet, and not the plan.
Yes, it’s okay to add in running for the packet plans which are more strength focused …. but only as long as you are meeting the progressions in that plan. If you’re not making your numbers, stop the extra work.
Diet – Follow our nutritional guidelines in the FAQ. For the more endurance focused plans and long days, it’s okay to do “event” supplementation with gels, but you don’t need to be consuming bunches of pasta.
There are plenty of carbs in our nutritional guidelines, they come from veggies and a little fruit, not grains.
But in general, I don’t get into nutritional arguments. Try our guidelines if you want, or be stubborn, I really don’t care. We’ve found these work to lean guys up, and being lighter makes you move better/faster. All that matters in the end is your physical performance.
This packet and its progression is no joke. Good luck.
– Rob
QUESTION
I am planning on following the plans in the CCT/PJ/CRO training packet, but am taking these next 6 weeks to get back into training after about two months off. I had originally planned to complete a 6 week base building block (from the Tactical Barbell/Conditioning books, if you are familiar with those) which consists of 2 days of maximal strength building a week, 3 days of endurance activities (long slow sessions of run, swim, or bike), and my own calisthenics workouts added as supplements.
Since I am looking to complete programs in the CCT/PJ/CRO training packet, would you recommend completing the On Ramp Military program first (and then follow the training packet, starting with the USAF PAST program)? Or would the 6 weeks of endurance work be more beneficial?
ANSWER
I’d recommend the Military OnRamp training plan.
– Rob
QUESTION
I have a couple of your programs and just have a real quick question if I could. In your dry land ski training program, the Quadzilla complex is listed as 25# for guys which is around 12kg. Is that meant to be 2x12kg Dumbbells or 2x6kg Dumbbells.
ANSWER
The loading is for each hand, so you’ll hold a 12kg kb dumbbell in each hand, 2x total.
– Rob
QUESTION
Hey Rob, I am interested in the Backcountry Big Game Hunting Training Program but I live in the very flat area of Nebraska where it’s hard to find a decent hill let alone a mountain to train on. Is this program designed to be used only by someone with easy access to mountain terrain or is it designed for anyone no matter what terrain they live in? Thanks for any input.
ANSWER
I designed this plan so it could be completed anywhere. To train uphill hiking under load, you’ll do thousands of step ups (http://mtntactical.com/exercises/mnt111-step-ups/). Total drudgery …. but super effective at training this mode.
– Rob
QUESTION
Been using your programs for a little while now, and I was wondering how come you guys don’t program single-leg squats? I’m not being a snot or anything, this is just straight-up curiosity… Are pistol squats not really an effective tool for training?
Again, just wondering… No hurry.
ANSWER
We actually have a single limb strength program and our military lab rats are currently working through single limb strength as part of the next Operator Sessions cycle.
We favor single leg box squats, bulgarian split squats, and split lunges to pistols primarily because we’ve found everyone can do these exercises. At least half of our athletes – including myself, simply don’t have the ankle mobility/balance for pistols. Working with tactical and mountain athletes – in general – I found this to be the case. Our best natural athletes can do them fine. Meatheads like me, and endurance athletes struggle.
I understand and have implemented the progression for pistols, but at some point you’re training technique, not so much strength/fitness.
Point is, if the pistol was easier for most, we’d certainly deploy it. But we’ve been able to find/develop other exercises to effectively train single limb strength and avoid the technique issues with the pistol.
If pistols work for you. Do them.
– Rob
QUESTION
I bought a subscription to your programming because I failed the ruck at Ranger School a couple weeks ago.
1. Is the program meant to be done ruck running carrying the prescribed 70#s? (60# ruck 10# device)
2. Is it better to do the mileage at the prescribed weight but slow or at a lower weight like 55# but faster?
3. What program/exercises can I do to strengthen my arches and feet? The pounding gets to my feet first then my shoulders (feet ache and slow me down by mile 4… by mile 8 it’s bad enough that it slows me down enough that I can’t move fast enough to tap into my cardio). My arches ache (especially my right one). I haven’t rucked in a couple months besides the ruck at Ranger School.
The program calls for the ruck runs to be performed with a 60# ruck in addition to a 10# device. I rucked 2:53:00 a couple months ago with 55# total but carrying 70# of weight brought my time to around 3:46:00 and an early ache from the pounding.
Part of the problem is that my cardio has been killed due to a being out from a respiratory infection for the past couple months (5 mile run time went from 35:33 to 39:30 during the period). But the other part is a feeling that the weight is a bit much to be ruck running with. I finally received treatment and I now have the time to do a proper train up. I bow to your expertise and will execute what you recommend
ANSWER
1. Yes.
2. Do the rucking at the prescribed load and train to move faster with that load. Our program deploys an initial assessment then follow on shorter, but faster intervals based on your assessment results … to train you to move faster.
3. Ruck. My sense is you didn’t ruck enough prior to school. There is no shortcut. To improve fitness for rucking – including feet/ankles/shoulder – it’s simply best to ruck. Understand your feet/ankle issues could be shoe/boot related. This is another reason to ruck alot during your train up …. it give you the opportunity to dial in your gear/boots.
Here is a link to our Ranger School Training Plan: http://mtntactical.com/shop/ranger-school-training-plan/
– Rob
QUESTION
I am a ski patrol as well as SAR member in Washington State. My primary activity is backcountry skiing. This season I have developed a bothersome tightness in my left hip flexor (possibly the illopsoas). It starts about 30 min into uphill travel (worsens as the steepness increases) and persists all through the tour. By the end of the day, it becomes quite painful, feeling almost like a burning sensation.
I am not sure if this is due to an acute injury or more chronic problem (e.g. lack of core strength). Would you recommend any of your training plans that might help address this issue?
ANSWER
Can’t help you much here. That it’s on one side points to some type of injury … not a fitness issue. It could be some strength imbalance, likely not if you are just feeling it this year … unless you just started crossfit stuff this year.
It could be the result of a sprint, high box jump, etc., that surfaces with lots of use.
I wish I could offer more.
– Rob
QUESTION
I am currently in the process of starting my gym. I wanted to know if it is possible to get on a plan to use your programming in our gym? Is there a rate that coaches get in order to utilize programming or is it authorized to do such things?
ANSWER
Coaches around the world deploy our programming with their athletes and you can do the same. We don’t have an affiliate program, so you can’t advertise or claim to be a partner gym with MTI. There’s no extra charge.
– Rob
QUESTION
My name is Jake Blackburn and I am a firefighter in Fayetteville, AR. I am big into fitness and currently stick to a kettle bell heavy workout regiment, my cardio in that sense is good but could be better, I feel that building strength has somewhat plateaued. Im interested in some of your plans. Just curious at which plan you feel would best suit my goals? I am around 6 foot tall and 150 pounds. My main goal is to become stronger but with that I really want to generate more power and explosiveness without losing my cardio in order to more effectively operate on a fireground.
ANSWER
For a guy like you who is coming in fit, I’d recommend the plans in our “Big Cat” series of tactical fitness programming for fire/rescue athletes: http://mtntactical.com/shop/firerescue-big-cat-training-packet/
Start with Jaguar.
– Rob
QUESTION
I’m looking at getting some floating squat racks in my gym to supplement the stationary racks that we currently have.
What is the brand of racks that you use at your gym? Have you had any issues with them? They definitely seem sturdy enough.
Thank you for your time.
ANSWER
Rogue from Roguefitness.com: http://www.roguefitness.com/strength-equipment/squat-stands
Things are bomber!
Only change is I would have gotten ones with pull up bars … for more versatility … but they didn’t make those kind at the time I bought these (like 7 years ago).
– Rob
QUESTION
You gave a talk on the “Hunt Backcountry” podcast recently. Could you advise me on where to start with training to prepare for an Elk hunt next September?
I’m an under trained and overweight 50 year old that lives in Memphis, TN. Memphis is in the Mississippi delta and is almost absent of any hills. I guess I wanted to make sure that the 29week Big Game program was what I need before I purchased it.
ANSWER
Yes. Complete the Backcountry Big Game Hunting Packet: http://mtntactical.com/shop/backcountry-big-game-hunting-training-packet/
The first plan, Bodyweight Foundation, is no joke, but does automatically scale to your incoming fitness.
Also, fix your diet. See our nutritional guidelines here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
Hey Rob, im 19, 5’7/8, 66kg, ive always want to be in the military and sof, but i havent been training for about 8months, ive signed up to your website as a member and was just wondering what programs i should do and in what order to get ready for australian 2 commando selection, no date currently set but possibly within a year, im starting the on ramp program tomorrow but i dont know what i should do afterwards, thanks.
ANSWER
After Onramp, follow these plans in order:
Weeks Plan
- 1-7 (1) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
- 8 Total Rest
- 9-14 (2) Big 24 – Barbell based, total strength
- 15 Unload Week
- 16-21 (3) Fortitude – Gym based strength, distance running and rucking
- 22 Total Rest
- 23-28 (4) Valor – Gym based work capacity, short, intense running and rucking intervals
- 29 Total Rest
- 30-35 (5) Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking and distance running
- 36 Total Rest
- 37-44 (6) Ruck-Based Selection Training Plan
– Rob
QUESTION
I’m writing to ask recommendation on the programs I should consider taking. I’m living in Redmond, Washington and love big game bow hunting. This September I’m going to do a high-country Elk hunt in Montana. Your Big Game hunting packet sounds definitely interesting. However, my starting point is quite low, I have let myself to go to a bad shape (I don’t have much overweight, just bad core/strength/endurance shape)…And so I wonder if the program will start from “easy” enough level.
Several years ago I got a lower back injury and that reminds me if I do certain moves AND if I don’t keep myself in shape. Especially sudden explosive movements (jumps, etc.) and bending of lower back can cause problems…This is something I need to keep in mind. I would like to find a program that enables building core strength back “from scratch” and slowly progresses to needed hunting shape by September.
Any suggestions on programs I should look at?
ANSWER
This question comes up a lot.
Please understand our programming focus isn’t you, the athlete. Quite frankly, I really don’t care much about you and your individual story.
My programming focus is the event you’re training for. We program for the fitness demands of the event. My job is to design you programming, that if you’ll complete it, you’ll be well prepared for the fitness demands you’ll face.
As you know, there’s no such thing as an authentic, “high country Montana elk hunt” for out of shape guys with bad lower backs. Unless you’re paying for a fully outfitted, hunt where the horse will do all the hiking and the guide/wrangler will do all the lifting, you’re going to face jumping, lifting, uphill hiking, etc.
You know this already. The mountains don’t care.
There’s only this event, and the fitness demands are the same for everyone. No joke.
For you specifically, I’d recommend you start with the first plan in the packet, the Bodyweight Foundation training plan, it’s not easy, but it is assessment based, and as such automatically “scales” to the incoming fitness of the athlete. In this way Bodyweight Foundation puts the hurt on everyone …. no matter their fitness coming in. But it is bodyweight focused, and lays a solid foundation for the loaded work, including endurance, which comes later in the packet.
If you find it’s too much, after 2 weeks, drop out and pivot to the Low Back Fitness Training Plan: http://mtntactical.com/fitness/plan-focus-8-week-low-back-fitness-training-plan/
After low back, pivot back to Bodyweight Foundation and continue on from there.
Sorry for the tough love and good luck on your hunt.
– Rob
QUESTION
Thanks for all your great training plans over the years. I am an Infantry Officer in the Canadian Forces looking at doing our Infantry course from mid May to early December of this year.
It is a very ruck heavy course, with many days in the field both in the dismounted and mounted portion, with a 50% attrition rate.
I am currently PTing at my unit (circuits, running, limited work capacity, LSD crosscountry skiing) every morning, but looking to add a little “oomph” in the PM.
My numbers:
- Bench: 335
- Front Squat: 320
- Pullups: 18
- Deadlift: 485
- 1.5 mile run: 9:15
- 30 years old, 203 pound, 6’2.
- Have you any recommendations for me at this time?
ANSWER
I’d recommend the Ranger School Training Plan: http://mtntactical.com/shop/ranger-school-training-plan/ – but with one change. Increase the heavy ruck load from 60 pounds to 75 pounds, and fast walk, don’t run the assessment (12 miles) and the intervals.
– Rob
QUESTION
I have a couple of questions. I’m currently in the first week of your Ultra Preseason Program and then will be doing your 100 mile program to prepare for my first 50 of the season. What should I do the rest of the season after I finish your 100 mile program and begin racing once a month?
My second question is I’m planning a backcountry big game hunt opening week in CO this year (8/27) and potentially one or more smaller hunts through September. I have a mountain 100k on 7/22 and potentiality a 100 miler on 9/29. How would you suggest I integrate training for the big game hunt with ultra’s still being my main focus? Thanks again!
ANSWER
Training during the racing season? Not sure, Josh. I’d recommend you reach out to an Ultra or endurance-specific coach for advice there. Lots in plan considering volume manipulation to keep you fit for your races but not overtrained. Also – this is a very individualized programming – which we don’t offer. If you’re seriously competing, hire a sport-specific coach.
Answer 2: Chassis Integrity work and uphill hiking under load …. the volume in terms of time and miles for your ultras will be a lot, but to help with the loading for the big game season, I’d recommend working in sessions from our Chassis Integrity Training Plan (http://mtntactical.com/shop/chassis-integrity/) 2-3x/week. These sessions are about 20 minutes long, so it’s duable. Also, I’d recommend replacing some of your unloaded ultra mileage with loaded, steep uphill hiking. As you make the conversion, think time, not distance – but 1x/week, put in 90 solid minutes of uphill hiking at 40#. Easiest is to get a 5-gallon water jug, fill it at the bottom, and dump it at the top.
– Rob
QUESTION
I noticed this whole packet is a lot of strength with some running in it. Would you say your endurance would take a shot here or would improve with this packet? Or even sustain?
ANSWER
I’m not sure what packet you’re looking at, but only one plan in our packet (http://mtntactical.com/shop/sfod-d-selection-packet/) , Big 24, doesn’t have a significant military endurance component (running, loaded running, ruck running, rucking).
The final 8-week plan, the SFOD-D Selection Training Plan, has a significant endurance component – built on rucking.
Will your endurance improve, sustain, maintain? No idea. If you define endurance as unloaded running, there’s a chance your unloaded running will not improve.
If you define endurance as rucking or ruck running, it will most definitely improve. Which is appropriate, as SFOD-D is rucking dominant.
He hammer endurance two ways …. volume (easy pace, long distance) and speed over ground (short distance, threshold pace)
Regardless, good luck.
– Rob
QUESTION
Currently working through one of your programs and really liking it, and I’m looking at the athlete subscription. Could you clarify the descriptions that say “daily training program”. From the subscription do you get access to all the days from all the plans up from or is it more of a workout if the day type of subscription?
ANSWER
1) You get all of the sessions for every plan with an Athlete’s Subscription.
2) You also get access to the daily programming we have ongoing for Military, LE and Mountain Athletes.
Many of our training plans begin as daily programming for our “lab rats” here at our facility in Wyoming.
– Rob
QUESTION
I broke my arm about 9 months ago in a dirt-bike accident. I’ve been cleared medically to work out again, but it’s been awhile since I’ve lifted weights at all. I’ve been running about 3 miles 3 days a week just to stay active until I was cleared. I’ve lost a lot of muscle mass and I can also feel the strength imbalance between my right and left arms. I’d like to start subscribing to MTI, but would like to know if you have any ideas on which program I should start with and what I should progress to after.
ANSWER
I’d recommend starting back with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
– Rob
QUESTION
I have been exploring your site this week since a recent alert from #HuntBackcountry. Your site, along with exercise video library, and example training look great! I am an avid mountain athlete and hunter looking to get back into a strength training program. My 14 year old daughter races as a Nordic Skier and has been pleading with me for some time for me to show her some routines in the gym to improve her strength and power. Would you be able to direct me to a sample routine we could get started with before I look into a bigger commitment? Also, any advice on getting my girl started would be very appreciated.
ANSWER
I’d recommend following the plans in the Backcountry Big Game Training Packet (http://mtntactical.com/shop/backcountry-big-game-hunting-training-packet/).
The first plan in the packet is the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/) – click on this page, then click the “Sample Training” tab and you’ll see the first week of programming.
Bodyweight Foundation would also be a great plan for your daughter to start with.
– Rob
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