Question
On the Operator Sessions it states Threshold: comfortable but not easy, or easy- able to speak in complete sentences. I was wonder what my heartrate should look like, ie. 70%, 60%? Just trying get a better feel for the concepts, and not cheat myself.
Also, would like to try the APFT as the morning workout with the operator sessions in the afternoon, but you previously stated that that was too much. I was wondering if you had any guidance on how to do that so that I don’t have to quite the operator sessions. I feel like they provide the most benefit and fitness that I need due to the strength, WC, endurance, power agility, and durability. I felt like to APFT was too easy compered to the operator sessions.
Thank you for everything you all do and phenomenal work you put into this. We are all lucky to have you and your team.
Answer
Threashold = 80% plus
Moderate – 70-80%
Easy – 60-70%
Alternate APFT and Operator Sessions by day. Monday – APFT, Tuesday – Operator, Wednesday – APFT, etc.
– Rob
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Question
I’m a big fan of your programming and as a civilian have completed meathead, rat 6, and bodyweight. Loved them all. But now I’m looking for something different. I’m now in the Army – a heavy weapons company at the 101st, and our platoon sergeant has us running everyday. I’ve lost all kinds of strength, conditioning, muscle tone, work capacity and my joes are in the same boat. So as team leader I’d like to take my guys and get them into shape – but my PL and platoon sergeant require a day by day plan that is not something that I’ve tried to program myself.
So as a heavy weapons company I’m looking for something that emphasizes strength first, then work capacity – gym access is limited however – we have a lot of squat racks/deadlift stations – but no one is experienced enough to do heavy olympic lifting.
It has to be team friendly – 4 or 5 guys at once.
And scalable – or at least allow us to work up to a maintenance level type programming.
And I’d like it to help promote their pt scores.
Keep the running under 4 miles.
Be flexible enough for field training – we go to the field a lot, just for a few days at a time – but either a modified short duration workout or one that wont allow us to lose too much spending 4 or 5 days in the field per month.
Given these requirements – which plan would you suggest? Just jump straight to Resilience? 357 Strength? Use Big 24 for a basis then jump into something else once they are back to a standard I can work more with?
Thanks for any help you can give me – I’d really like to get my guys and myself back in shape,
Answer
I’d recommend Humility: (http://mtntactical.com/shop/humility/).
This training program combines assessment-based bodyweight strength training and intense, loaded, work capacity efforts. As
well, it has a strong endurance component built around long distance, unloaded running and moderate distance loaded running in a 25# weight vest or individual body armor (IBA).
It’s also limited equipment – you’ll need your IBAs and 25# dumbbells.
If you want, you can limit the running in the plan, both loaded and unloaded, to 4 miles.
It should meet all of your criteria, and is a great place to start with your team.
– Rob
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Question
I’m trying to figure out where to start?
I’m a 51yo male, 5’10” about 270lbs. I’m very out of shape. For the last 15 years I’ve been building my career and let myself go physically and mentally. I served in the US Army for 15 years and was in Special Forces as an 18E for about 7 years. After Desert Storm, something happened and I started to gain weight. So here I am.
Yesterday I took the SealGrinderPT Baseline:
2 minutes max push-up: 10 strict, 10 on knees
Rest 2 minutes
2 minutes max sit-ups: 20
Rest 2 minutes
2 minute max air Squats: 35
Rest 2 minutes
Max pull-ups: 0, I could dead hang on bar 20 seconds
Rest 2 minutes
Run 1 mile for time: 16:42 (jog/mostly I walked)
Rest 2 minutes
Plank: 0:24
Rest 5 minutes
3 mile ruck w/ 20lb GoRuck plate: 1:00:07
Other goals are work toward GoRuck light and go from there. Even a SEALFit 20x.
My question is where do I start training? I have a basic garage gym, TRX, kettle bells, 5.11 Rush 24 pack and 20lb GoRuck plate.. No pull up bar or barbell.
Answer
I’d recommend you begin our stuff with the Fat Loss Training Plan: http://mtntactical.com/shop/fat-loss-training-program/
Follow it up with Humility: http://mtntactical.com/shop/humility/
Be patient, but stick to it.
Good Luck.
– Rob
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Question
am a fan of all of your programming and always look forward to the articles on the latest research you guys are conducting.
I plan to attend SFRE on 2 SEPT 16. This leaves 32 weeks (and 1 day at sending this email) to prepare. I came up with a plan and wanted to get you and the teams input if looks solid or not.
Rat 6 Strength – 7 weeks (25 weeks left) – Currently finishing week 2
Operator Sessions – 10 Weeks (15 weeks left)
Valor – 7 weeks (8 weeks left)
Week off (7 weeks left)
SFRE Prep Plan – 7 weeks (0 weeks left)
Regarding the SFRE Prep Plan, does it include a taper into the event like the Ruck Based Selection Plan?
Please let me know if you need any other information.
Thank you and keep up the good work.
Answer
Your plan is solid.
Yes – the SFRE Plan includes a taper.
– Rob
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Question
A quick comment and a question:
1. Eccentric training is fun, weird and different all at the same time but seemed to have a very quick adaptation period and by week 4 I found the workouts to be a bit easy.
2. Thoughts on adding weight, intensity or volume?
I switched to 30 and even occasionally 35lb Dumbbells for quadzilla complex and am tinkering with adding a simple squat/dead 3×5 progression. Started yesterday with Squat 3×5 at 275lb (roughly 60% of 1rm) right after warmup and 4-square and it seemed to have dialed up the whole intensity of the session.
Put simply, does it make sense to have a scaled up and down version of the Dryland training program? FWIW, my legs and lungs have felt good on my couple ski trips so far including the skin track and boot pack.
I enjoy your work and thought it warranted some active feedback. Thanks.
Answer
You can certainly add weight to the eccentric work, but don’t increase the volume.
Quadzilla … I’ve had strong female athletes use 25#, so bumping up should be okay…. but make sure you’re completing the complex unbroken and movement is full range and solid. If not, complete as prescribed.
Understand the goal isn’t weightroom reps or load, but skiing performance. A single 2-minute bump ski run quickly becomes a strength endurance effort, and an entire day of resort skiing – even with the lift assist, is a strength endurance effort.
Because of this strength endurance element, at a certain point, adding max effort strength quickly comes to a point of rapidly diminishing returns. None of my pro skiers is exceptionally strong, but all can ski at a super high level, all day long.
Ultimately, all that matters is skiing performance – can you ski hard for 3-4 days in a row at the beginning of the season? This is the test I’m looking for.
For my pro skiers, once the resort opens, they are kicked out of the weightroom for a month. I want them skiing.
– Rob
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Question
Have you or your associates given thought to creating a workout regiment for post-partum moms? I have a soldier of mine, Nick, whose wife will give birth to their first child this March. She has expressed interest in wanting to workout with her husband and developing a healthy fitness lifestyle for the family. He is the stereotypical “hard-chargin'” Ranger, but admits that he knows nothing about the fitness requirements for his wife. Do you have any recommendations that I can pass on to Nick and his wife?
Appreciate all that you and the lab rats go through to make life more miserable for the rest of us!
Answer
I don’t have a post-partum training plan at this time.
In general, especially for a first child, there is a lot going on for the mom – including soreness and recovery from giving birth, nutritional and other demands of nursing, stress and sleep deprivation from caring for the newborn.
It will take time, 2-4 weeks at least, for these to settle down.
After I feel it’s fine for training to begin, beginning with low impact aerobic conditioning – walking, light jogging, biking, swimming, etc., and bodyweight work for strength. Also time to clean up the diet.
From our current stuff – I’d start with the Bodyweight Foundation training plan – with a couple changes.
First, start at 3-4x/week, as opposed to 5 days/week. Track recovery and energy and add training days as appropriate.
Second, replace the easy running in the plan with fast walking for the first couple weeks, then move to light jogging.
– Rob
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Question
I’m a civilian in college who’s looking to prepare for selection this next year. I’m just wondering what the difference is between the 8 week plan and the SFAS training packet. I noticed they are quite different in price and the packet is online only. I guess I’m asking what each plan entails and how I will utilize them if I were to purchase one or the other. Also if you have any suggestions on where I could get training sandbags for a decent price that would be great also. Thank you for your time and look forward to hearing from you.
Answer
The Ruck Based Selection Training Packet (http://mtntactical.com/shop/ruck-based-selection-training-packet/) is a “packet” of 6 training plans, and 9.5 months of programming, – The last plan in the packet is the Ruck Based Selection Training Plan.
The packet is designed for guys who have several months before SFAS.
The Ruck Based Selection Training Program (http://mtntactical.com/shop/ruck-based-selection-training-program/) is 8 weeks long, and the last plan in the Packet. It’s the plan I recommend be completed the 8 weeks directly before SFAS.
Price Difference? The Packet is 6 plans, the RBST Program, is one plan.
You get a price break of 20% if you purchase the packet over purchasing the plans individually.
Sandbags? Ours are $50/each: http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag
– Rob
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Question
I was just curious if you were planning on coming out with a new back country program for 2016? If so will it be non gym based again? Thanks!
Answer
I may update the current plan, and have recently created a Backcountry Hunting “packet” of training plans.
But I won’t create a new plan just to do it. The Fitness Demands of backcountry hunting haven’t changed since I updated the current plan last year.
– Rob
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Question
Hi Rob! I’m a female Law Enforcement Officer and have successfully used your plans in the past for fit tests and reaching other goals. Later this year I plan to tryout for the SWAT team, which is of course male dominated, in hopes of being the first woman on this office’s team. I had noticed before that you posted a training plan for the women preparing for Ranger school. I really appreciated how well rounded it was and truly focused on being competitive in a very masculine environment. I have not been able to find it since and was wondering if you had it available for purchase. I was looking at the RASP ones and the On Ramp SWAT one, which will definitely do the trick, but, as you have stated before, my weakness lies in my upper body (I.e. Weighted pull-ups). That plan was more specific to developing that type of strength, if I remember correctly. Thank you! Keep keeping us safe!
Answer
I’d recommend you start now with the SWAT Selection Training Plan (http://mtntactical.com/shop/swat-selection-training-plan/).
You’ll want to repeat this plan directly before selection, but doing it as well serves a few purposes –
– Many of the assessments in the plan mirror or will transfer to your selection
– It will allow you to set a baseline – not only physically, but mentally for the task and opportunity ahead. Time to commit and get serious.
– If it goes well it will allow you to complete the Spring selection. You may have time to prepare.
– It will quickly identify your most pressing weakness, and allow us to start focusing on it.
If you go with this plan, email back your assessment results, and then again as you get close to completing it, and I’ll advise from there.
– Rob
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Question
Which plan would you recommend to a cyclist/endurance athlete with very little room in my basement? Looking to build strength as I begin building for and transition into the upcoming season. I have a TRX but unfortunately not enough headroom to put a plyo box in or do anything overhead. Thoughts?
Answer
I’d recommend Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-build/
You can replace the running days in the plan with your own endurance work, and just complete the bodyweight strength sessions.
– Rob
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Question
Hi Rob, I got the subscription and have started with Mountain Alpha to build up base. Planning to start the expedition/ice mixed soon. Do you happen to have any schematics for a systems board? going to try to build something in my basement.
Really enjoying the programs, thank you.
Answer
The most all-around boards for us have been our Tech Boards – 15-20 degree angle, 2x 4×8 sheets of plywood for an 8×8 board. Doesn’t need to be high off the board at all.
For tools (ice/mixed) we use door hinges for holds. These work great! – metal, cheap, durable, really demand tool placement. We have a local used hardware store run by Habitat for Humanity. I’ve literally purchased dozens of old hinges for $10.
Ice Holdz and others make holds you can swing into, but I’d start with hinges and add these as your budget allows. They are relatively expensive.
For foot holds, and to keep it cheap, I’d recommend ripping 2×4 studs in half, and setting them up in rows.
If you want to use the wall for both tools and hands, pre-drill it for holds, and you can add them in. We like Metolius “Woody” holds – they seem to save my athlete’s skin over plastic – but they are expensive.
– Rob
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Question
Hi. I’ve been looking at your training plans and can’t quite figure out which one I should use for the best results.
I’m an NCO in the Norwegian Army and I’m planning to apply for the Norwegian Army Close Protection Unit. Their selection course is this year from May 1st to May 15th. Those who pass this part of the selection process will be sent over to the UK Royal Military Police CPU to complete their eight week long Close Protection course.
From what I know about the physical aspects of the selection is that they have a lot of crossfit-inspired workouts with very high intensity that lasts a lot longer than the average crossfit WOD – up towards 2,5-3 hours long.
Which program would you recommend that I try?
Answer
I’d recommend the DEA FAST Selection Training Plan: http://mtntactical.com/shop/dea-fast-selection-training-plan/, with some modifications.
– Don’t do the swimming in the plan, unless you know your selection includes a swimming component
– Drop the Long Ruck assessment in the plan down from 12 miles to 6 miles.
This plan includes plenty of hard, work capacity efforts and long, Saturday “mini events” – hopefully to prepare you for the smoke sessions at selection.
– Rob
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Question
I’ve had to scale back on training due some plantar fasciitis in my left foot. I took a break from the Mountain Base training sessions and did a modified Bodyweight II Training plan biking instead of running the last four weeks. Would moving to the leg injury program next be babying my foot too much or would you recommend something else? Thank you.
Answer
I’m not a doctor and can’t advise you here. However, the Leg Injury plan is designed to train the rest of your body around your injured foot – and if you can do squats, lunges, row, bike, etc. (just not run), without delaying recovery, you should.
If this is possible, I’d recommend Bodyweight Build next. In this plan, substitute rowing for the ruck running in the plan (1,000m = 1 mile) and biking for the running (double the mileage).
– Rob
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Question
Quick question. I am a Tactical Air Control Party member (guys who deploy with the army to coordinate air strikes) and we have just implemented a new Physical Fitness test. I am wondering if you have a program that will help me maximize my scores? Here is a breakdown of the test with min and max scores:
Medicine Ball Toss, Back and Side, 20 lbs: 33.5inches/ 52.5 inches
1min rest
Three Cone Drill: 9.5sec/7.3sec
5 min rest
Grip Strength: 114PSI/200PSI
1 min rest
Trap Bar Deadlift, 5RM: 276lbs/512lbs
5 min rest
Lunges, Weighted, 50 lbs, metronome [56]: 74/248
5 min rest
Pull-Up: 11/33
5 min rest
Extended Cross Knee Crunch, metronome [56]: 16/168
5 min rest
Farmer’s Carry, 2 X 50 lbs, 100 yards: 22.6sec/12.5sec
5 min rest
Row Ergometer, 1000 meters: 3:57/ 3:11
15 min rest
Run, 1.5 mile: 11:50/ 7:30
Ruck completed next day
Ruck, 12 mile, 50lbs: 3hrs
I have attached the breakdown of the exercises. Any help would be greatly appreciated. Thank you.
Answer
We were working with a unit to design a sport-specific plan for this test, but were told to stand down because the Air Force had halted the test – guys were getting injured doing it. So … I don’t have a specific plan for you. You might want to verify the test is back on.
From what I do have, I’d recommend Valor, but replace the longer runs in Valor with Rucks. As well, work in the med ball toss and Cross Knee Crunch into the core circuits, substitute the Trap Bar Dead Lift and weighted lunges for the strength exercises during the strength days in the plan, and add in rowing as a “finisher” on Mondays and 3-cone drill practice as a finisher on Wednesdays.
I’m sorry I don’t have anything closer for you. I’m hesitant to design a full plan until we know the test is back on.
– Rob
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Question
I just completed Rat 6 and am extremely pleased with the results, I am looking for a follow up plan to complete my goal is maintain strength I am ok with putting on size. I will be going on ship soon and will be limited to a commercial gym with dumbbells and running on a tread mill and on a flight deck, unfortunately I will not have access to internet regularly so Operator Ugly sessions are not an option. I am looking at two plans Ultimate Meathead Cycle and Hypertrophy for Skinny guys plan. I would like to complete this two plans back to back with possibly doing Big 24 concurrently with one of this plans (unless you think it is too much) however i am not sure how to go about it any help would be greatly appreciated.
Answer
Don’t double up plans.
I’d go with the Hypertrophy Plan for Skinny Guys ( http://mtntactical.com/shop/hypertrophy-program-for-skinny-guys/).
You’ll need to do dumbbell equivalents of the lifts in the plan – but this is possible.
Enjoy!
– Rob
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Question
I have been enjoying your web site and exercise routines for several years. I am a senior athlete, still working a professional job schedule, but committed to fitness and my sport(s).
I am reaching out to you for advice on which of your training programs you would recommend. For the past three years I have been actively pursuing the sport of mountain unicycling or “Muni.”
I’m looking at your 357 Strength and the Mtn Biking Pre Season plans. I’d like to go for at least 8 wks and maybe 12.
I would appreciate hearing back from you and I can provide additional details on my fitness level, goals, etc. upon your request.
Thank you very much and I look forward to hearing from you.
Answer
There are two fitness attributes you need to think about.
First, is mode-specific aerobic fitness for “Muni.” The challenge with aerobic fitness is it is largely “mode specific.” There may be some transfer from running to unicycle aerobic fitness, but the best way to get this would be riding your unicycle using a progression based on time and/or distance.
Second is strength – especially lower body and core. Lower body strength will help transfer to your cycling. Core strength will keep you durable.
Our Mountain Bike Pre-Season Training Plan (http://mtntactical.com/shop/mountain-bike-preseason-training-plan/) addresses both. It’s 8 weeks long.
What I’d recommend is you replace the spinning in the plan with time on your unicycle – road cycling. Be prepared for lots of strange looks!!
– Rob
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Question
Hey Rob. Hope all is going well. I have a question about training. I am currently doing the body weight program and I leave for jump school in June. What programs do you recommend to do after I’m done with the body weight program and leading up to jump school?
Answer
We’ve built a program specifically for Airborne School here: http://mtntactical.com/shop/airborne-school-training-plan/
This is the plan I’d recommend.
– Rob
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Question
Glad to see the website is back up. Great dryland ski # 5 workout this morning! Quadzillas are no joke.
I’ve got a question that I could use your help answering: I’ve got three days of skiing planned for late this month (jan 30, 31 & feb 1) & will have completed 12 of the 28 sessions (session 12 on Thurs jan 28). Do you recommend I do all 4 sessions next week or rest a couple of days before I hit the mountain & resume that following week? I’m guessing that three days of hard skiing isn’t ideal rest/recovery, not to mention my legs being gassed after four hard days of training.
Would greatly appreciate your feedback.
Answer
Rest a couple days and maximize your time on the mountain.
– Rob
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Question
I was curious if you had an assessment like you do for your LE Athletes that is similar to your Operator Ugly and FR Athlete Test. I was looking on the site, perhaps I overlooked it, but I did not find one. I’m trying to introduce your programming and philosophy here at the club I train at, as we have a lot of LE/FR and some MIL members. Thanks for all that you do! I’m hoping to make it down to your advanced programming course in Monrovia, CA in May.
Answer
Click this link: http://mtntactical.com/law-enforcement-athlete-articles/le-athlete-fitness-assessment/
– Rob
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Question
I enjoyed your article this summer that outlined your weekly diet. As I know you are one who has a disciplined and busy schedule, I’d love to see a similar article about your typical week. I would expect it to show how you balance (or as I do, attempt to balance) work, workouts, play, and sleep. As you see appropriate….
Thanks for all you do!
Answer
I’m nothing special over any small business owner in America.
In general, I wake up at 0330 and answer emails or read, suck down some coffee (2x cups of Starbucks Via Instant), and make a quick breakfast to go until 5 am, when I leave for work.
I’m at the gym to coach/train at 0530. I train with the LE Officer lab rats and simul-coach the Operator Sessions from 0545-0645.
At 0700 I coach the Mountain Base sessions, and am at the office at 0815 or so.
I work on updating the daily sessions on the website until 0930, then move on to other stuff we’ve got going on … programming, research, business stuff, etc.
2-3 days/week I try to run at lunch or close – 5-7 miles.
If I’m not coaching in the evening, I work until 1830-1900.
After in dinner, I’m usually in bed reading by 9 pm, and asleep by 9:30 pm. I average 5-6 hours sleep per night, which is all I seem to need.
On my commute to work (30 min) and runs, I listen to books on tape. 99% of all my reading is non-fiction – mostly business and sports science stuff. Books on tape I’ve found are an incredible way to increase my reading volume.
Right now I’m listening to Superforcasting – a book on probability and prediction, and at night before bed I’m reading “How Bad Do You Want It” – on mental fitness for endurance athletes.
I am a news junkie, and read the NY Times, Wall Street Journal, Politico and Bloomberg websites daily. At work I listen to CNBC or a Spotify “focus” channel.
On weekends, I’m usually up at 0400 and answer emails or program until 0700 or so. I generally have to do something active every day, and in the winter on Saturdays either ski at the resort here, back country ski, or coyote hunt. During football season I’ll catch an hour or so of a game in the afternoon, and often skate ski or run before dinner. I relax after dinner.
Pretty much the same schedule on Sundays, – again something active out doors – except I work in the evenings after dinner – planning my week and reading my staff’s project reports from the previous week.
During the Spring, I’m often cutting firewood on weekends. In summer (July/August), I try to be in the backcountry scouting for hunting or fly fishing. In September, I’ll leave work for 3-4 day weekends for backcountry bow hunting.
I live in a pretty incredible place, and as I get older, I find I’m becoming more and more of a redneck athlete (hunting and fishing) and less of a “granola” athlete (peak bagging, backpacking, climbing, mountain biking, etc.).
– Rob
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Question
I am currently looking over many of your training plans. I am a midshipman at the U.S Naval Academy and was wondering what you thought the best fit program was for me. I am currently 195 lbs and about 6’2″. I want to master body weight exercises while improving my running time but, also, stay strong with the weights. Is this combination possible? If you could provide me a suggestion of the best plan in your opinion that would be awesome. I am interested in serving in the NSW community or Marine ground community. Thank you.
Answer
I’d recommend you begin our stuff with Valor: http://mtntactical.com/shop/valor/
Valor brings together gym-based work capacity and strength, some bodyweight work, and speed-over-ground focused running and rucking.
– Rob
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Question
I own a small fairly new performance training gym in NH. I am trying to build a community (and client list) based around hard working people who get it. Job-specific, sport specific or performance based training is where I’m trying to steer this ship and I’m super interested in your ideas and theories.
I’d like to incorporate some of your training ideas into my programming. Do you have any tips or info you feel I should study up on or invest in?
Thanks
Answer
First I’d encourage you to get your CSCS, and start reading, reading, reading. There is no substitute for professional reading.
As well, I’d encourage you to attend one of our Advanced Programming Courses to learn our unique approach. Here’s the schedule: http://mtntactical.com/education-courses/
– Rob
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Question
Genuine thanks for your team’s efforts and for the extensive resources MTI provides. You all lead by example.
For the next ten to twelve months, I have the opportunity to train for selection at SFAS. After training crew and CrossFit for several years, I developed an average endurance base. In the past year, I completed an Olympic Lift program that at #185 bodyweight (> 6′) put me at 80% for each of the tactical athlete standards.
For the preparation window, the Ruck-Based Selection packets appear to be the correct program series. My question, would you recommend a similar cycle progression, including a modified Humility, for an athlete who will not run regularly for the first four to six weeks?
While cleared to run, I return to it after five months rehabilitating from an ankle tendon injury introduced by progressive loading and unaddressed mobility restrictions. The recommendation from my PT is to continue mitigating the mobility restrictions and dedicate four to six weeks to correct running technique, rather than leap back to a default mode. Barbell lifts are cleared (after the same interval off squats and cleans), with a similar recommendation to incorporate extensive mobility work daily. Rucking is also cleared.
Given this context, I would appreciate your thoughts on whether a modified, or reorganized, Ruck-Based Selection progression is appropriate or if you recommend an alternative program until running returns online.
Multiple training sessions per day are possible. I wish to structure this year in the correct way, whatever format that takes.
Thank you in advance for your time.
Answer
You’re PT is being too careful with you. Don’t let him/her put in your mind that you are delicate. Be durable.
From you’re note, I understand you can run. Time to get to work!
Do the packet plans in order, as prescribed.
Humility – the only modification I’d recommend is to do the prescribed IBA runs unloaded for the first 2-3 weeks, then add your body armor.
Good luck!
– Rob
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Question
I’m wrapping up the Hypertrophy for Skinny Guys program and completed the on
ramp before that am looking for the next place to go. I am subscribed to the
site and love it but the amount of options is a little intimidating. Hoping
to attend ranger school when I PCS away from Korea at the end of ’16 but
have quite a bit of time to train so wasn’t sure if I should jump right into
something sport specific or keep building. My background is in running and I
retain that kind of endurance but I need to continue to increase my strength
and work capacity capability.
Side note: I’ve done ruck running before(and it worked our Ranger Challenge
Team crushed ruck movements at Sandhurst) but was under the influence that
it wasn’t very good for your joints in your legs and back, what is the
rationale in focusing on it instead of a hard walking pace? Just do not want
to end up broken like a good number of the older guys I work with.
Answer
I’d recommend you work through the Virtue Series in order: Humility, Fortitude, Valor and Resilience.
Take a week’s full rest between plans.
Ruck Running? – We do it and like it. To make times at many selections and events, like Sandhurst, you have to.
“Broken like the old guys….?”
You chose the profession of arms, as well as chose to be a professional athlete. You’re going to use your body along the way – if you want to do the fun stuff during the career. Which means, when you’re my age (47) you’re going to have old injuries, achy knees, etc.
Your job, and the training required to be fit for it, take their toll. Understand and own this.
– Rob
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Question
Quick question about the ruck based selection program. When you say “cross-country,” what exactly is intended? What kind of terrain are we talking about? Would a dirt/gravel trail with hills be appropriate or are you talking about getting out in the woods and breaking brush?
Answer
Dirt/gravel trail is what I mean.
– Rob
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Question
Do you train/teach other people in your methods and programming? I’ve been using your rock climbing and mountain training programs for a few years and have been very happy with the progress I’ve made, but I really want to find a gym with like-minded people in my area. Is there any chance you’ve worked with someone who is working in Seattle, and if so, is there any way you can put me in contact with any of them?
Answer
We hold Advanced Programming Courses from time to time, and actually have a course scheduled for Seattle in July: http://mtntactical.com/shop/advanced-programming-course-mountain/
Terrain Gym in Bellingham is the closest facility where I’ve worked with the coaches.
– Rob