KUDOS
Hey Rob!
Just wanted to say thanks for all the work you’ve been doing in the functional fitness field. I’ve used your plans a few times in my military career. Most recently your Ruck Based Selection Plan. I attended SFAS in November of this past year and was Selected. I was definitely prepared for the physical aspect thanks to your programming.
Keep it up! – A
QUESTION
I just listened to the Hunt Backcountry podcast that you were most recently a guest on and I thought I’d shoot you a question.
I live in Jackson, WY and have been hunting here in the area for a few years now. This past season was my first with a bow as well. I didn’t harvest an animal with a bow, but like you said, my time in the mountains this hunting season was an absolute success for so many other reasons.
Anyway, I don’t ski much anymore and am using my “off season” to prepare for next hunting season. I come from a climbing background and am use to going hard all day but backcountry hunting is a whole different scenario from a physical perspective. To the point, I just finished physical therapy on some knee issue – patella femoral pain syndrome – basically, hammering the shit out of my knees in the mountains for the past 20 years. I’ll be fighting my knees for the rest of my life, but at this point I’m focusing on strengthening the muscles that can help my knees, building my core strength, and increasing my balance. I’m looking into your Backcountry Hunting Packet and wondering if it’s something I could even complete. Do you have any thoughts? Basically, I’m hesitant to run because it has been something that has caused knee pain (currently using a elliptical machine to mimic the motion with less impact), and hiking down hill, especially with weight, is a similar issue. My current focus is taking care of my knees so that I can keep getting into the mountains, but I need to be able to perform in the mountains at the same time. So I’m looking for some training options that will benefit me when it comes to the demands of backcountry hunting.
I’d like to hear if you have any thoughts or input.
ANSWER
As you know, the mountains don’t care about our individual issues or ailments. You shoot a buck high up and you’ve got to walk downhill 2-5 miles with him on your back – likely 2x trips. This is hard on your knees.
Our programming is event focused, not individual focused. The event/activity demands dictate the programming.
All that being said, you can’t be stupid either. At 48, my knees are an issue too, though I fight through and still run.
What I’d recommend is the plans in the packet, and substituting spinning/biking for the unloaded running and IBA/Weightvest runs. You’ll have to do the rucking as prescribed, and the step ups, etc.
When you make the conversion to spinning/biking, think time, not distance. So, if the training session calls for a 7-mile run, think 9 minute miles = 63 minutes, and bike for 63 minutes.
The final plan in the packet is the most important. It’s step-up progression is hard, and we haven’t found that step ups hurt knees like hiking downhill. Hopefully you’ll be ok.
– Rob
QUESTION
Heard you on the art of manliness podcast and remember seeing some of your work on deployment a few years ago in the Navy. Now that I’m outside, hoping to regain fitness after 2 years in grad school. I like the LEO goals – feel that it is more suitable now that I live and work in an urban environment.
My question:
After this week, I’ll be 12 weeks out from running the Boston marathon and have been loosely following an 18 week build up. You have the meathead marathon program, which is 8 weeks and builds up to a 16mi run, and I was hoping you could recommend a strategy for:
1. Getting ready for the marathon (is 16mi enough for longest run? If following meathead marathon programming then what should be done in the other 4 weeks?)
2. Whether to start your training programs before or after the marathon?
Thanks for your help!
ANSWER
Understand the goal of the Meathead Marathon Program (http://mtntactical.com/shop/meathead-marathon-training-plan/) is not to do your best at the marathon, but not embarrass yourself during the race and still maintain a respectable bench press. Most marathon training plans peak at 18 miles for the longest run … we split the difference.
Also, this plan is designed to be completed the 8 weeks directly before the marathon.
If you want to do your best at the marathon, I’d recommend finding a marathon-only plan …. there are many, many out there available.
What you could do is 4 weeks of LE Bourbon (http://mtntactical.com/shop/bourbon/), with some additional running on your own, then complete the Meathead Marathon Plan prior to your race.
– Rob
QUESTION
What has been your experience with the 8 week low back plan and athletes with spinal fusions? L-4, L-5, and S-1 two surgeries 10ish years apart… The L5-S1 being three years ago… arthritis is the culprit… though the 7:30/mile half marathons, I assume don’t help physically but are a mental necessity….
Thank you for the insight!!!
ANSWER
None, specifically. But if you can run like you do, my guess is you could complete the plan and it would improve your durability.
– Rob
QUESTION
I have had my first running injury after 35 years of solid running; plantar fasciitis. I was training for a 50 mile ultra occurring in late March but this looks like a set back that will take some time to recover, hence possibly no race. I have been using both your Ultra Preseaon and 50 Mile Ultra Training plans and was wondering if you had a recommendation for another plan or modification that will allow me to keep my fitness/cardio level up without exacerbating my injury.
Thanks!
Dennis
ANSWER
Couple options …. Swimming Improvement Training Plan (http://mtntactical.com/shop/swim-improvement-plan/).
Another, with a subscription you have access to our daily Miliary sessions, and under the daily Operator Sessions you’ll see a cycle named “Luke”. Here we mess around with a new training mode we call “multi-modal endurance” – interesting, gym-based endurance training. Luke includes unloaded running – which you could substitute with swimming or biking.
– Rob
QUESTION
I am Ray 45 years old, a Naval reservist with the NMCBs ( Naval Mobil Construction Battalions )my job is Construction Mechanic(CM) with an attitude hehe, I am also a volunteer firefighter and truck driver(flatbed). My jobs as you can see require strength which i believe I have, not so the endurance though i plug along some how. With my age I also believe, maybe a back minded myth, that with age strength/endurance leaves you. How/whatever the case may be, I am wondering, do you have a program that might fit all three these in? defiantly fire/rescue and military as they do focus on short and long endurance’s. I love all three of my Jobs and want to keep them! That’s a great plus for me!
What can you recommend for me? Hey, thx for your time!
ANSWER
I’d recommend you start our stuff with Fortitude: http://mtntactical.com/shop/fortitude/
This plan is big on strength and includes ruck running …. which I’m not sure you need. If not, do unloaded running for the prescribed ruck running.
– Rob
QUESTION
I just finished listening to you on the Art of Manliness podcast, great stuff!
Hoping you can provide some guidance, I’ll try and keep it brief. I’m 61 years old, I keep in pretty good shape but really have no goals which drives me crazy. I’m a product of reading too much which results in me bouncing around with no set focus. As an example, a while back I reread Dr Mcgruffs book which set me on a mission of exclusively using machines. I then recently read an article by Charles Poliquin about deadlifts which I had been doing before my episode with the machines. So on Monday I went back to deadlifts. Naturally, I had kinda forgotten my approach ( warm up sets followed by progression in weight) and ended up adding too much weight to fast and hurt myself….arrrgh!
Anyway, my background is in martial arts (boxing, Muay Thai, TKD) but at my age I can’t really train like I used to so I dropped out about 10 years ago. I now do a lot of hiking, skiing and biking, living in Calgary, Canada is a great place for that.
I really just want to be in good shape and try and push back the effects of aging as best I can. I bought a DVD by Steve Maxwell and it’s pretty good for mobility but not much else. I’ve been thinking about BJJ but I’ve always been a striker and rolling doesn’t really get me too excited. I’ve also thought about the gymnastics body program with coach Sommers but I don’t see any endurance training and for some reason it just doesn’t grab me.
So……can you help??
ANSWER
Stop thinking so much and complete our Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
At 61, be smart. Don’t be fooled by “bodyweight” – this plan is no joke. Take extra rest if needed.
– Rob
QUESTION
Which plan would you recommend for just hiking a mountain? I am traveling to Colorado this summer to hike a couple of mountains. I wanted to train properly for the trip.
ANSWER
Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
– Rob
QUESTION
Could I do Fortitude after the On-Ramp Military? If not, what would lead into/prepare for Fortitude?
In decent shape, but trying to get back into great shape.
Thanks for everything. Formerly used Crossfit, Gym Jones and SEALFit, but been with you for a while. So solid.
ANSWER
Yes on Fortitude.
– Rob
QUESTION
I’m looking for a training program for SFO-D selection. I have your 10 week training plan but I’m really looking for a 6 week plan. I was wondering if you would recommend just working as far into the 10 week plan as possible or if you may be able to offer a more tailored plan for someone who only has 6 weeks.
ANSWER
Stick with the SFOD-D plan, and don’t skip ahead. Start at the beginning …. until the week just before selection – then skip ahead and do week 10 in the plan … it’s a taper into selection.
– Rob
QUESTION
As always…I appreciate what you do and provide to our community.
Quick question on the Bataan plan:
I’m launching into my prep for Bataan Memorial Ruck (heavy category) and just finished my 6 mile assessment. I’m a bit under the paces you list on your pace chart though. I finished in 57 minutes and the chart starts at 72 minutes. Any chance you can help me with adjusted 1 mile pace times?
ANSWER
Use your assessment pace and our Ruck Calculator for your 1-mile interval pace: http://mtntactical.com/exercises/ruck-interval-calculator/
– Rob
QUESTION
I just heard you on the Art of Manliness podcast, and I loved your mentality and approach to training. I think your company might be able to help me out, but I need some help figuring out which plan would be most appropriate for my needs.
Some background on me: I’m a 35 year old male and I live in Seattle, WA. I wrestled in high school, and ever since losing that focus I struggled a lot to stay in shape. I’ve always been active (skiing, sailing, hiking) but I struggled to stay fit and gained a lot of weight over time. Kind of culminated in early 2016 when I decided enough was enough, and through a ketosis diet and some aggressive training finally started getting things under control.
I’m down over 50 pounds since February and feeling awesome. Right now I’m averaging probably 5 days a week working out, mostly running and basic PT work (push ups, sit ups, squats, etc). I’m not much of a runner but I can maintain a 9 to 10 minute pace for a few miles when motivated. In a two minute APFT I could probably manage 40 pushups and sit ups.
I completed my first GORUCK Tough on 9/11 and got hooked. Did another Tough on Veteran’s Day, and a Light in December. And now I’m signed up for a Tough-Tough-Scavenger three day series in Michigan in April, in 12 weeks.
I’m looking for a program that’ll prepare me for rucking events like my TTS. For my last two events I adapted GORUCK’s “6 Week Plan” (http://news.goruck.com/rucking-training/goruck-6-week-training-plan/), but I’m a bit bored of that and I want to step it up. In particular, I want to focus on:
– Resistance training that’ll prepare me for things like log PT and carrying big stupid coupons over long distances
– Longer weighted rucks, especially ones that’ll help increase my rucking pace. The pace requirements for a Tough aren’t that high, but I have aspirations of doing a Heavy in the fall, where there are standards to meet
– Resiliency so that I can bounce back after my Friday night Tough and be ready to do it again on Saturday
– Anything fun or weird that’ll help keep my attention. I get bored with the gym routine sometimes.
I’ve got access to a full Gold’s Gym and my wife is actually an athletic trainer and certified strength and conditioning specialist, so I’ve got good supervision. On weekdays my schedule is tight – I can squeeze in an hour to an hour and a half max at the gym – but on weekends I can get in longer workouts.
Where should I start and what plans do you think would fit my needs?
ANSWER
I’d recommend our GoRuck Selection Training Plan: http://mtntactical.com/shop/goruck-selection-training-plan/
It’s a 10 week plan.
– Rob
QUESTION
My name is Nathan. I am writing simply to inquire about the success rates with your BUD/S training program. Have you heard from anyone in the SEAL community recently that explicitly stated your program helped them out in BUD/S? It looks like a great program, one which will truly increase my fitness to elite levels. However, I am curious as to your results with training future SEALs. Can you share any information with me?
ANSWER
None specifically. We have much more feedback from other selections – SFAS, Delta, PJ/CCT, DEA FAST, BORTAC/BORSTAR, HRT – but it’s nothing formal from these athletes either.
On the Navy side, the Navy’s system to groom/prepare BUD/s candidates is more formal than the other services…. the Navy runs it’s own specific prep, so guys who buy our program do it prior to the Navy’s prep and then head to BUD/s – for those who are successful, which component best prepared them, I’m not sure.
Candidates for SFAS, SFOD-D and most other selections have to prepare on their own.
Also, no one can officially talk about their selection experience after the event. So the feedback we do hear is generally indirect … a guy will call or emal and write, “I used your plan for selection, and now I’m looking for another plan ….
Sorry I don’t have more for you.
– Rob
QUESTION
I’m a 43 year old working professional that needs a bit of help with my fitness. I have participated in obstacle course races (Spartans) and hope to continue in the future. I’ve recently come across a workout program by former special forces operator Norwood found on the sofrep website. I love the program!!! The endurance and strength components are awesome. I’ll like to continue in my quest to be the best version of myself. I am 5’11 and weigh about 250lbs. I’m heavier than I want to be but I’m not concerned with a specific number. I’d like to continue to improve with running while gaining strength (I like rucking). Because of the recent addition to our family (6 week old), I workout at 4am daily regardless of what time I hit the rack. Which plan or program do you think best applies to my goals?
ANSWER
Fortitude: http://mtntactical.com/shop/fortitude/
And fix you’re diet. I’d like you at 195#. Losing 55# will make
everything better – especially your knee and low back health. Here are
our nutritional guidelines:
http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
As well, at our age (I’m 48), as you know, the job of being the best
we can be involves more than fitness. I aspire to these, and fail most
the time…: http://mtntactical.com/military-athlete-articles/what-does-it-mean-to-be-a-quiet-professional/
– Rob
QUESTION
Long time follower. Have used programming off and on for years and always feel and do better while using your work. Recently used the big mountain plan for Rainier and crushed it. One big question though. I have recently signed a rep 63/18x contract and ship early June for boot camp/infantry/jump/selection prep and finally selection. However, I recently returned from mountaineering in Ecuador and am burning in the gut to give Denali a go before I ship for what could be a couple years of training. I may have the opportunity to make it happen the first of May and then have a week before I ship out for training. My question is how would you recommend I train for Denali and selection with roughly 15 weeks until Denali?
ANSWER
1) I wouldn’t go to Denali for 3-4 weeks prior to your boot camp entry in early June. You’ll come back skinny and weak … like all big mountain trips.
2) If you’re stubborn – Ruck Based Selection Training Packet. Focus on selection, not Denali. Work your schedule so you finish the Ruck Based Selection Training Plan directly before your Denali Trip.
– Rob
QUESTION
I am interested in purchasing a subscription. I am preparing to tale the Border Patrol PFT and enter their academy. What program should I begin following?
ANSWER
We don’t have a plan specifically for Border Patrol Academy at this time … it’s on the list … from what we do have I’d recommend the Air Assault School Training Plan: http://mtntactical.com/shop/air-assault-school-training-plan/
– Rob
QUESTION
First, thank you for all you and your team do. Big fan.
Second, I’ll be taking over as First Sergeant for a Civil Affairs Company in about six weeks. As with most Army Reserve units, PT scores and Physical Readiness is an issue. As noted in “Big Boy Rules Don’t Work,” we really haven’t cracked the code on how to improve a unit’s PT scores and Physical Readiness. Given our growing relationship with Active Component – and mission requests – nevermind deployment – it’s even more important than ever that we get on top of this.
Challenges:
Only training together once a month
Training remotely the rest of the month
Zero budget
Minimal equipment at the unit
Army PRT/standard programming doesn’t work
Goals:
Make PT part of the unit culture
Setup training plans for the group
Train at Battle Assembly, but do workouts as a group on our own time when/where possible
Train remotely the rest of the month
Use the power of Facebook/social media (post workouts, pics, comms)
Build a Company Fund to pay for events/equipment for Soldiers
Questions:
Advice?
Training Plans?
Any interest in using this/us as lab rats?
I’d like to document this and turn it into an article to submit to Mountain Tactical, as well as various Army publications. As much as I appreciate the Canadian perspective [Training the Part Time Soldier (Reservists)], the needs of the Army Reserve are huge. And the answers available are minimal.
Thanks for taking the time.
ANSWER
This is tricky because (1) Equipment issues to train on their own; (2) Enforcement.
The equipment issue means you’ll need bodyweight only, or limited equipment training plans (IBA, Sandbag).
Enforcement – My guess is right now your soldiers will take the semi-annual APFT seriously because it shows up on their fitness eval. All other military-related fitness will take a back seat to their private lives/training/sports. So perhaps you have a competing triathlete in your company, he/she may not want to sacrifice tri training to do sandbag get ups and ruck run.
But you know all this.
So, my suggestion would be to think long term and use a stepped approach. The key ingredient which will last the duration is specific fitness evaluations during drill.
My suggestion would be 8 week plans with the initial assessment on the month 1 weekend. Mid-cycle re-assessment on month 2 weekend, and final re-assessment on month 3 weekend. You’ll need to provide the training sessions for between the assessments. I’d probably go with a 3-4 day/week training plan.
Implementation:
Step 1: The first 8-week cycle being volunteers. Let others see them training and the improvement.
Step 2: 1 Platoon – the second 8-week cycle won’t be voluntary. But use just 1 platoon as “lab rats.”
Step 3: Entire Company.
The assessments and training programs for each cycle would be different.
Programming?
From our existing stuff, the Air Assault Training Plan (http://mtntactical.com/shop/air-assault-school-training-plan/) would be a good place to start. It’s assessments are an APFT+ (we add a pull up assessment) and a 6-Mile Ruck Run @ 40# – which you could do on day 1 and day 2 of your initial weekend.
The plan uses the athlete’s assessment results for the follow-on progressions … so it automatically “scales” to the incoming fitness level of the athlete. It’s limited equipment – men will need a ruck and a 60# sandbag, women a ruck and a 40# sandbag. It is a 5 day/week plan, with one weekend day (Fridays are rest) and has a mid-cycle assessment.
The plan as written is 6 weeks long, not 8. I’d have your athletes repeat weeks 2 and 5 to stretch it to 8 weeks.
It would be a place to start and test.
The non-volunteers could still complete the assessments on the drill weekends. They would just get to see the improvements with the volunteers and could help you get “currency” and buy in for the next cycle.
Lab Rats? Perhaps, but it’s too early now. You’ll need to demonstrate a high fitness culture at your unit before we can use you.
Hope this helps.
– Rob
QUESTION
I’m in a military pipeline and keep having knee pain that has been diagnosed to muscular imbalances and told to do more flute and single leg movements. I was wondering which plans you would recommend that involve these movements. I’m not familiar with the ski plans but thought they’d fit the bill.
ANSWER
Our Dryland Ski Plans will certainly work your legs, but they are not single limb specific. I’d likely disagree with your PT, but if you want to stick with that recommendation from our stuff do the Single Limb Strength Plan: http://mtntactical.com/shop/single-limb-strength-training-plan/
If you don’t want to stick with your PT’s advice, do the Afghanistan Pre-Deployment Training Plan: http://mtntactical.com/shop/afghanistan-pre-deployment-training-plan/. This plan will work your legs….
– Rob
QUESTION
Hello and thanks for the great programs. I’m planning to use the Ice Climbing and then Denali Training Plan. I am however a weekend warrior, so I’m usually in the mountains hiking/climbing/skiing/etc on saturdays.
Can I adjust for example the Denali program from 6 workouts a week to 5 workouts a week so I can have saturday to ski peaks? The plan would then take me 11 weeks to complete, instead of 9 weeks.
I understand that many of your clients are flatlanders, but I want to do your programs while still having fun in the mountains.
ANSWER
Absolutely. You’re gym-based training should enhance, not interfere with, your mountain performance.
You may also sub your Saturday backcountry stuff for the weekend training in the plan.
Stay safe.
– Rob
QUESTION
I recently commissioned as an Army Reserve officer (chaplain candidate). Commissioning happens before school in the chaplain world, and school isn’t all that hard anyway for chaplains. The real concern is this: I want to hit airborne, air assault and ranger schools within the next 5 years.
First, I’ve never been all that fit. I’m a skinny guy, 24 y/o 6’0″ 165, and at peak fitness my APFT scores have been 55 pushups, 65 situps, 17:00 2 mile. Needless to say, I have a long way to go. I’ll receive my unit assignment soon but I won’t go to school and have the APFT “count” until this summer. Until then I’ll have some diagnostic APFTs taken during drill but they don’t count for or against me. What plans would you recommend for me? I have 4 months till school, and I’m a little lost. I also want to continuously build up for more intense schools later on. Thanks for your time!
ANSWER
I’d recommend you start our stuff with the Virtue Series of plans: http://mtntactical.com/shop/virtue-series-packet/, beginning with Fortitude.
You can purchase the plans together at the link above, individually, or subscribe – all are included.
These are awesome, and will hopefully help fill you out. I’d like to see you around 185-190 pounds.
– Rob
QUESTION
I am a Marine Reconnaissance Officer and I recently purchased a subscription and wanted to ask your advice on my plan for programming. I have a small limited equipment gym at home (weight vest, pull up bars, plyo box, dumbells, sandbag), and would like to use this in the mornings before I go to work, but also supplement it in the afternoon with additional conditioning.
My goals are to increase strength, but I am also very concerned with improving my running speed and work capacity in general. I looked over all of the many great plans that you have available, and my initial thoughts are:
Humility, then Sandbag/Weight vest/Dumbbell , followed by Courage in the morning and supplementing with the running improvement plan in the afternoon (cutting out the running portion in the morning if so programmed). Does this sound ok, or would you recommend a different progression so I do not overtrain in a particular area. Thank you for your help.
ANSWER
Your plan progression is solid. Humility is awesome. Enjoy.
– Rob
QUESTION
Hello sir, I am a police officer and on the SOG (SWAT) team. I am a former army infantryman as well. I am in pretty decent shape however I have developed all of my own programming and I am a bit unbalanced in my training. I usually do crossfit style workouts & wendler’s 5-3-1 for Strength (I got about 80% of my workouts from crossfit football before it shut down). I have always been a naturally good runner but I kind of stopped running lately and work only on strength & now my endurance has suffered for it. Anyway I’m wondering what kind of program you may recommend for a guy like me. Also I was wondering about the monthly membership if maybe that would be the best option for me. Any thoughts or advice would be greatly appreciated. Thank you very much sir, take care & God bless!
ANSWER
Couple options for you:
Our latest stuff for LE Patrol/Detective: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/
Our latest stuff for SWAT/SRT: http://mtntactical.com/shop/swatsrt-gun-maker-training-packet/
– Rob
QUESTION
I am 45 years old civilian coming from an endurance background, no injuries, reasonably fit and have more recently picked up strength (big compounds using barbells 1-2x a week in addition to my running) to be fit across a wider spectrum of activities. My goal is general functional fitness without training for a specific event. What plan would you recommend ?
Thank you
ANSWER
I’d recommend you start our stuff with Fortitude: http://mtntactical.com/shop/fortitude/
More on the plan here: http://mtntactical.com/military-athlete-articles/fortitude-strength-and-endurance/
– Rob
QUESTION
Looking to possibly purchase the above program from your website. Does the package you’ll provide have a video or show pictures to describe the different exercises and proper form, or is it just a written description?
Perhaps you could share a sample page?
ANSWER
Unfamiliar Exercises – these can be found at our Exercise Library here: http://mtntactical.com/category/exercises/
Example? Click the “Sample Training” tab on the plan product page for sample sessions: http://mtntactical.com/shop/30-minutes-per-day-dryland-ski-training-plan/
– Rob
QUESTION
Just bought the Dryland Ski Training Plan V4, and I’m really excited to jump in. Somewhat random question. What type of sandbags do you use for the Sandbag Toss and Chase? I ask because the two manufacturers that I thought of, Rogue and GoRuck, both say that their sandbags are not built to be slammed. Rogue says, “Every tactical sand bag component carries a 1 year warranty against breaking unless slammed. These are meant as a strength and conditioning tool, not a slam bag.” And GoRuck says, “Do NOT use as a slam bag, especially on concrete.” Any thoughts would be greatly appreciated. Thanks!
ANSWER
We build and sell our own: http://gear.mtntactical.com/collections/gear/products/sandbag – and have for nearly a decade now. In that time, we’ve had one returned for a small tear where the handle connects to the bag.
We use rubber mulch for filler.
– Rob
QUESTION
I heard yout today on Art of Manliness. I was very impressed with your training philosophy. I’m very interested in your programs but not sure what’s a good fit.
I’m 37, male, 6 foot 212 pounds I currently box twice a week and do bjj twice a week. I’ve been a gym rat my whole life and have a fully equipped home gym. I work for a convention center and am on my feet all day and moderately active at work. I really just want to be strong and healthy to train martial arts, play with my kids, and be useful around the house and yard. I don’t train martial arts competitively, only for the love of martial arts and to be able to physically dominate a bad guy and protect my family. I shoot occasionally and do pistol dry fire drills several times a week.
My concern is fitting in the extra training. How long are typical sessions?
I tend to get bored of a routine after the six to eight week mark and will change things up at that point.
Recommendations?
ANSWER
Most of the training sessions in our plans are 60 minutes long. There are exceptions, especially for endurance, and our event/sport-specific training plans such as our military selection training plans.
I’d recommend you start our stuff with 357 Strength: http://mtntactical.com/shop/357-strength/
– Rob
QUESTION
I am a 28 yr. old male and I report to the US Air Force OTS at the end of March. I am taking the months of February and March to train and study specifically for this challenge.
A friend of mine (who is a Crossfit coach) mentioned he utilized one of your programs after returning from several long rotations of working offshore and how well it worked to get him jump started back into his fitness routine after so much time off.
I read your article, http://mtntactical.com/fitness/crossfit-awesome-different-2/, and agree. I actually just jumped into my friend’s box a couple of weeks ago but realized I need specific training for what I have coming.
In short, I like what I see in your training programs, your basis and theories behind your training programs and would like your input on where to start. I want to utilize the next two months as much as possible.
I located your USAF PFT training program but also noticed your run improvement and lower back programs. What’s the best mix or place to start? I’ve had lower back issues (herniated disc) and slight knee problems in the past so I want to strengthen them.
Look forward to hearing from you and getting started with your training programs.
ANSWER
We have specific OCS Plans for the Army and Marines, but none yet for the Air Force.
I’m not sure of how your USAF PFT scores will affect your OTS scores, but if your numbers on them now are solid, I’d recommend Humility (http://mtntactical.com/shop/humility/). Humility is an awesome, limited equipment training plan which includes plenty of bodyweight work, but is more well rounded than the USAF PFT plan.
If your PFT scores aren’t solid, I’d recommend that plan, and perhaps supplement it with sessions from the Low Back Fitness Training Plan (http://mtntactical.com/shop/lower-back-fitness-training-program/).
– Rob
QUESTION
I heard about your organization on the hunting the backcountry podcast and I’m very curious about your big game fitness plans. What does the packet for $159 require as far as weights, as I don’t have a full gym and weight set?
While this is my primary focus, to become this well in shape, I don’t currently have any western hunts planned for 2017, rather I’m looking towards 2018 so is this kind of training something that can be done all year long?
ANSWER
Resilience, one of the plans in the packet, does require a fully equipped functional fitness gym. The 3 other plans in the packet – Bodyweight Foundation, Humility, and the Backcountry Big Game Training Plan are all limited equipment plans.
The plans in this packet combine for 7 months of programming – so not quite a year – but a good start and intro to our programming.
– Rob
QUESTION
I want to start rucking, but I’ve had trouble finding a progressive training plan suitable for beginners that I can use. My goal is to ultimately be able to ruck 20 miles in under 6 hours, which is one of the endurance standards for SEALFIT’s Kokoro camp. Any suggestions on where/how I can begin?
I also stumbled upon an interesting article of yours from 2015 that said you were experimenting with Triphasic training in your Operator Sessions. It caught my attention to see that you have used it in at least one point in time, as I had been exposed to it by some friends back in high school who participated in school sports. Just out of curiosity, how did that end up working out for you as far as tactical fitness is concerned? Was it effective? Do you still implement it in your Operator sessions or other programming?
ANSWER
1) Rucking Improvement Training Plan: http://mtntactical.com/shop/4-week-ruck-improvement-program/
2) We had good luck with triphasic from a strength gain perspective … we weren’t able to implement one of the protocols … the dymamic one, it just didn’t work for us, but the eccentric, and explosive work was interesting and we use our version as one of the strength training progressions we deploy.
– Rob
QUESTION
Hey Rob, I was wondering what type of plan you would suggest for me. I’m heading off to infantry osut and following that airborne school in a couple months.
ANSWER
I’d recommend the Air Assault Training Plan: http://mtntactical.com/shop/air-assault-school-training-plan/
It’ll work good for OSUT and good enough for Airborne so you won’t need to buy our Airborne plan.
– Rob
QUESTION
I listened to your interview on the Art of Manliness podcast and visited your website. I am currently a patrol sergeant on the overnight shift for a large transportation police department in Philadelphia. I was primarily a foot beat officer for 10 years after which I was promoted and don’t spend as much time on my feet. I also moved an hour away from my job at the same time I was promoted. I used to run, a lot. Never marathons or anything over 5 miles…but it was something I did everyday. As a result, I broke a small bone, the same one, in each foot. It’s a bone just under my big toe and if I start to run too much it becomes very painful. That is my only current limitation along with a weak and aching back which I want to fix.
I’m 39, 5’8 and fluctuate between 158 and 165 pounds with a small gut. I have a thin build. I’ve been on and off at the gym for a long time doing light weight work. I’d like to try something different and I wasn’t sure if I should start with the on ramp training program or something more advanced.
I appreciate your time in reading this letter,
ANSWER
Yes – I’d recommend you start with the LE OnRamp Training Plan (http://mtntactical.com/leonramp). This plan does include a little distance running, but frequent sprinting. Sprinting ability is super important to your job … do your best with your feet. If you need to sub, hop on a spin bike and go hard.
Few LE Units have a strong fitness culture. Good for your for stepping up at yours.
– Rob
QUESTION
Hi Rob ,Jason here. I am a grunt from an infantry unit from Singapore. Currently I’m following your sfod training package to prepare for sof selection in my country. However when I tried to follow your nutrition guidelines I suffered a drop in energy level and performance which I concluded is because of the lack of carbs. My previous diet was heavily reliant on carbs , both simple and complex.
Is it advisable that I push on to stick to your nutritional guidelines or go back to my old diet?
I’m doing the training package concurrently with my unit pt and I’m already at 9-10 % bf.
ANSWER
Better would be to significantly increase your fruit intake (esp apples), and supplement your long rucks in the SFOD packet with event nutrition such as gels, or drinks like gatorade which are loaded with carbs.
– Rob
QUESTION
Happy new year, Rob!
I used your GRC and mountain climbing programs successfully, and I’m now looking at two of your running programs. One is the running improvement plan and the other is the core training for runners plan. I’m wondering how to — or whether to — use those two together. I’m also wondering why there’s no leg strength training plan available. Did I miss that?
ANSWER
We have multiple strength training plans here: http://mtntactical.com/product-category/fitness-plans/general-fitness-plans/strength/
It’s a little unclear what you’re after, but it sounds like an all around program which includes significant distance running.
I have two to recommend:
– Fortitude: Heavy barbell based strength training, and distance running/rucking (http://mtntactical.com/shop/fortitude/).
– Humility: Limited equipment strength and work capacity training (bodyweight, weightvest, dumbbells) and distance running (http://mtntactical.com/shop/humility/)
Fortitude includes ruck running – you can just do the prescribed distance unloaded.
Humility includes IBA/Weightvest runs – again you can sub unloaded running.
– Rob
QUESTION
I found your website while looking for answers to some of my questions. I am a relatively unfit individual looking at upping my fitness and getting physically ready for Special Forces in Australia.
These are the current requirements:
The current minimum for direct entry scheme requirements:
Shuttle/Beep Test: 10.1 (I am currently 4.1)
Push ups: 30 (I can currently do 18, but have done 50+)
Sit ups: 60 (Currently about 20 with good form but nothing holding feet down as allowed).
SF selection test is at a higher standard and can be read here: http://2commando.gov.au/careers/special-forces-screen-test
I would like to greatly exceed these requirements, and be able to pass selection within a year, but I am wondering if that is a realistic timeframe. My biggest concern is the beep test (and the 40kg pack march), as I just have no idea how long it would take to increase performance that much. I do feel confident that I could exceed the other benchmarks quite easily within that time frame.
I have looked through your programs, but I thought it would be better to reach out before buying anything.
ANSWER
I’d recommend the plan progression in the Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
– Rob
QUESTION
I can’t thank you enough for recommending the Virtue Series to me. It has been phenomenal since day one. I have been using your workouts since 2011 I believe, and they have always been nothing but the best- so thank you for the work you put into all of this.
I am in a bit of a transition in my life- baby on the way, no special operations endeavors at this point. That being said, I don’t plan on running as if I was headed to BUDS next week, but I do plan on running as if Marine Corps boot camp was next week. I won’t run much further than 4-6 miles a week.
First, is it a problem if I modify the running portions of these workouts? I will keep the same kind of periodization with the running portions, just much shorter at this point.
Also, once I am done with all the series in the package, should I continue with Fortitude, Valor, and Resistance? Or would it be better to transition into something like the Operator Series?
ANSWER
Careful modifying training sessions/plans. When we start doing our own programming, we gravitate to what we like to do and are good at (away from what we don’t like) or to what we’ve always done. This causes a couple issues – first, we don’t do what we need, and second, training gets stale.
You now … move on to the LE Spirits series of training plans (http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/).
Overall, our LE programming has less emphasis on endurance.
– Rob
QUESTION
Appreciate all you do for us military guys and especially enjoyed the recent podcast with AoM. I’m in Navy EOD, 5’6” 160, and was midway through the Achilles cycle when I broke a few facial bones in a surfing accident. Had to take the better part of 3 months off working out as per doctors orders, but now that I’m cleared, I’m wondering what program you recommend to get back to operational shape. I was looking at either Military On-Ramp or maybe Humility. Any advice is appreciated.
ANSWER
Humility. Be smart, and you’ll suffer at first, but as an EOD, it’ll come back fast.
– Rob
QUESTION
I want to make a bunch of cheap sandbags for my unit to do sprints and getups with. I was thinking of using basic polypro bags, and wanted to know what weight you would recommend for a unit in mixed shape. 50lbs? 80lbs?
ANSWER
60 pounds.
– Rob
QUESTION
Thank you in advance for addressing my questions. I’m ready to pull the trigger on the Backcountry Big Game Hunting Packet in preparation for a September 2017 elk hunt. I’m excited about the progression of the 4 plans included in this packet. However, I have questions about the Resilience plan. One problem I have is that I do not have access to a fully-functional gym that’s required for Resilience. But, I’m willing to purchase necessary equipment. The other potential problem is that I’m 50 years old and have a few nagging injuries that I’ve learned to work around by avoiding exercises that aggravate those injuries (e.g. bursitis in shoulders, tennis elbow, and a few others). Many of these injuries subsided when I stopped heavy weight training/barbell movements and began using bodyweight routines and light dumbbells.
I do not want to short change myself in this training progression and I know that I’ll need to pay my dues along the way if I want to be able to complete all 4 plans, as you say they are no joke! But I also need to be smart and stay healthy. So the real questions are: 1) is it feasible for me to complete the Resilience plan and modify the heavy lifting with alternate bodyweight movements (e.g. push up progression instead of bench press) and be fit enough to complete the final 8-week Big Game Plan?; 2) would it be preferable for me to substitute Resilience for a different bodyweight plan and be fit enough to complete the final 8-week Big Game Plan?
ANSWER
In general, the majority of the backcountry hunting fitness demand is focused on your “mountain chassis” – legs, lungs and core. The final plan in the packet hammers these. Certainly there is an upper body component – but if you don’t have a fit mountain chassis, you’ll suffer.
Answers.
1) Yes …. another option is just to go light and be smart on the barbell work.
2) No … Resilience includes a heavy dose of our Chassis Integrity programming.
– Rob
QUESTION
I’m a career firefighter in Milwaukee county Wisconsin. I’m 29 5′ 10″ at about 250lbs. I’ve been into crossfit for a solid three years, powerlifting on and off since high school, still doing it still enjoying it. However recently during a deadlifting meet I suffered a low back injury and have been struggling to recover from it. Right now I’m just doing light weight crossfit 3x a week, yoga 2x a week and full gear on air body weight stuff while at the fire house (we have minimal fitness equipment). The issue I’m running into is nothing seems to be working as far as getting my back squared away. It is not hurting more it just isn’t hurting less and my strength conditioning is essentially at a stand still and I feel weaker by the day.
So all of that being said I’m looking for a recommendation from you on which program of yours to jump into first. Do I go with the lower back one? Do I go straight into the fire fighter packs?
Also should I plan on being able to do this work in conjunction with crossfit or will it be more of a stand alone program? Any help is appreciated, sorry for the long email I know you probably get 100 of these a day.
ANSWER
My sense is your recovery is beyond where I’d have you start our Low Back Fitness Training Plan (http://mtntactical.com/shop/lower-back-fitness-training-program/). This is best for athletes just coming back and with your crossfit and loaded bodyweight stuff, you’re beyond that point.
What I would recommend is our Chassis Integrity Training Plan (http://mtntactical.com/shop/chassis-integrity/). These are focused, 20-30 minute circuits which deploy our chassis integrity programming theory (http://mtntactical.com/all-articles/evolution-chassis-integrity-theory/) and can be added at the end of your crossfit stuff.
Also, at 5’10”, you’re about 50 pounds heavy from my perspective as a tactical athlete. This doesn’t mean you’re fat – it could be all muscle, but you’re still heavy. Our focus for tactical athletes is relative strength (strength per bodyweight) and not absolute strength and our strength standards are not super ambitious. With 70 pounds of bunker gear, this pushes your overall weight to 320 pounds …. a lot to drag out of a burning building for your station mates. Also, I’m not sure your age, but you could be a on the tip of the spear in the stationhouse well into your late 50’s – 60’s, and your knees, hips and low back will all thank your in the years ahead. In other words, dropping weight will help everything – relative strength, job performance, durability/longevity.
Sorry for the lecture ….
– Rob
QUESTION
I was referred to your company by a professional mountain climber. I am interested in training programs that your company offers. A bit about me:
I’m a journalist, planning on climbing a 24,000 ft mountain in Afghanistan (Mount Noshaq) in July 2017 in order to cover a story. I have zero experience in high altitude, with the exception of family ski trips in Colorado growing up. I have no experience in mountain climbing. I’m in fairly good shape – I workout 6 days a week (running, yoga, strength training, weights, cycling). Last year I trained for and ran a half marathon, and I’ve been an athlete in some capacity for over 20 years. My experience with mountains does include several years of following the US military on their patrols through the mountains of eastern Afghanistan, which were often 12 hours of walking / 15k in length. In March I plan to climb Kilimanjaro and then hopefully Denali in June to train for Mount Noshaq in July. Noshaq, I’ve been told is not a technical mountain but more so is simply difficult bc of it’s altitude.
I live in Turkey so I am not able to come to your gym, but I did see that your company offers program packages that I could follow here at home. Can you please advise me on how to get started or the best package that might be right for me?
I’m also available to hop on the phone (via skype) for a chat if you need more information. I look forward to hearing from you.
ANSWER
My recommendation would be to skip Kili, and move up your Denali trip to April/May.
You’ll lose fitness/weight on Denali, and need time to recover for your work trip on Noshaq. But you’ll want the Denali experience. Kili is high, but a relatively easy walk up.
My sense is doing Denali in June and Nosaq in July carries risk on the fitness and scheduling side.
Nine weeks directly before Denai, complete the Denali Training Plan: http://mtntactical.com/shop/denali-training-plan/
Right now, I’d recommend you complete our Alpine Running Training Plan: http://mtntactical.com/shop/alpine-running-training-plan/
– Rob
QUESTION
I find your discussion regarding the relative benefits of single limb versus combined limb training very interesting. It seems to me that doing both single and combined-limb training would be effective over time: single limb training to maintain a good balance of strength between limbs, and combined limb training for whole-body movement and coordination. What do you think?
Also: do you plan to add the single-limb strength plan to the plans included in the monthly subscription?
Finally: I know you are a proponent of shorter workouts during the week for people with very limited time, However, between work and family I only have time to train on the weekends. Have you considered creating a “weekend warrior” program with a good balance of strength, endurance, work capacity, etc, organized around weekend-only training? Perhaps with two-a-days or an extended 90 minute session on Saturday and Sunday? (this is mostly how I am able train these days.)
ANSWER
It’s not like we’ve never done single limb training as part of our daily sessions before – we have, and indeed the current Operator Sessions the lab rats are working through is single limb. As well, we also do standard barbell squats, etc. The question we’ve raised is the long term durability effects of heavy loaded squats on knee and spine health/durability for professional tactical and mountain athletes who’s careers can extend 30+ years.
A long time ago I wrote an essay called the “The Barbell Shackle” (http://mtntactical.com/fitness/the-barbell-shackle/) which described how in the strength and conditioning world, the big classic barbell-based lifts are the foundation of everything, and how this can bias programming. I didn’t come up through the traditional world, but was still influenced by it, and if you look at my programming 10 years ago and compare it to day, you’ll see how much we’ve evolved.
The bigger question for us is outside performance for our athletes, and part of that equation is long term durability. When it comes to real world performance, at some point, heavy back and front squats in the gym reach a point of diminishing returns. At some point, these squats stop making mountain and tactical athletes better at their jobs, and just improve their gym squat performance.
We’ve worked to address this in the past with our focus on relative strength and our relative strength standards. Others have been reactionary to this suggestion. We’ve received feedback that studies have shown Boyles approach is mistaken … but Boyle has coached at least national championship hockey teams using is stuff.
For us, we like to look not at the issues, but the opportunities. If I took out heavy squats from our programming, what opportunities to find alternate leg strength standards and exercises does this create? What can out of the box thinking do for us here?
Back to your suggestion, one quick change to our current programming would be to focus our leg strength work on loaded lunges, leg blasters and quadzilla complexes, and develop a new leg strength standard out of these. Continue to do heavy barbell work, but focus on the power lifts – power cleans, hang power cleans, power clean plus push presses, clean grip snatches, etc.
We’ve just started asking these questions. It will take time for us to experiment and “stew” this stuff. We may not make any change at all. I’m not sure where it will end up.
Weekend only training? Haven’t considered it. One issue that might come up with this is you would always be sore….
The Single Limb Strength plan should be available under the “general fitness” tab.
– Rob
QUESTION
I was referred to your company by a professional mountain climber. I am interested in training programs that your company offers. A bit about me:
I’m a journalist, planning on climbing a 24,000 ft mountain in Afghanistan (Mount Noshaq) in July 2017 in order to cover a story. I have zero experience in high altitude, with the exception of family ski trips in Colorado growing up. I have no experience in mountain climbing. I’m in fairly good shape – I workout 6 days a week (running, yoga, strength training, weights, cycling). Last year I trained for and ran a half marathon, and I’ve been an athlete in some capacity for over 20 years. My experience with mountains does include several years of following the US military on their patrols through the mountains of eastern Afghanistan, which were often 12 hours of walking / 15k in length. In March I plan to climb Kilimanjaro and then hopefully Denali in June to train for Mount Noshaq in July. Noshaq, I’ve been told is not a technical mountain but more so is simply difficult bc of it’s altitude.
I live in Turkey so I am not able to come to your gym, but I did see that your company offers program packages that I could follow here at home. Can you please advise me on how to get started or the best package that might be right for me?
I’m also available to hop on the phone (via skype) for a chat if you need more information. I look forward to hearing from you.
FIRST ANSWER
My recommendation would be to skip Kili, and move up your Denali trip to April/May.
You’ll lose fitness/weight on Denali, and need time to recover for your work trip on Noshaq. But you’ll want the Denali experience. Kili is high, but a relatively easy walk up.
My sense is doing Denali in June and Nosaq in July carries risk on the fitness and scheduling side.
Nine weeks directly before Denai, complete the Denali Training Plan: http://mtntactical.com/shop/denali-training-plan/
Right now, I’d recommend you complete our Alpine Running Training Plan: http://mtntactical.com/shop/alpine-running-training-plan/
– Rob
SECOND QUESTION
Thank you for your response.
Here’s some additional info: Kili would be in February. I want to see how I handle 19,000 / if i get sick, etc, since I’ve never been at that altitude before. I have friends in Kenya I wanted to visit anyway. Do you think that is OK, and that the 19k feet will give me a good idea on if my body can handle altitude (not the physical endurance of the relatively easy walk)?
Denali for April or May and not June: Duly noted.
I haven’t checked out the Alpine running training plan on your site yet, but I currently have a tweaky back and have been advised by a doctor not to make running my primary form of exercise (I run about once a week now). Instead I cycle on a stationary bike, I left weights, I do HIIT exercises with cardio and strength training, and I recently started walked up 60 – 80 flights of stairs at a time with a pack. Is there an plan you offer on your site that is an alternative to running?
SECOND ANSWER
Depends somewhat on the time for Kili. Tourists walk up it, and I think it’s a 10-days to a week or so of acclimatization and effort. But I’m not sure. Understand you’ll be losing fitness during, so it depends upon your Denali climbing schedule.
I’d still recommend the Alpine Running Plan. It seems if you’re doing all those other exercises, your back can’t be that much of an issue. Alternate would be the Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
Know Erin that the “Mountain Doesn’t Care” … about your inexperience, back, location, plans, etc. Denali will kill you without a thought. So will the peak in Afghan. Worse, if you’re not fit/prepared, you could get in trouble and put your lack of preparation could endanger your climbing partners.
Regardless, good luck.
– Rob
QUESTION
I finished John last week and took my unload week relative strength assessment this morning. Bottom line, I’m pretty weak compared to your strength standards:
37 y/o male
203 lb, 6’3″, 14% body fat
Army SF lieutenant Colonel (pre command)
1 RM:
Front Squat: 235
Pullup: 9
Bench: 215
Power Clean: 175
During John, I was doing 5.5 reps on the weighted step ups/shuttles per 8 min session and logged 11-12 min miles over rolling fire trails during the rucks. I feel like my work capacity, chassis integrity, and loaded speed over ground are good (and have always been my strengths). Some right shoulder injuries and elbow pain are present in pull ups and push press.
I think I should focus on strength for the next cycle, but unsure whether to tackle Big 24 or 357 (or something else). I expect office jobs for the next 2 years…
Also, was good to hear you on a podcast yesterday. My team started using your programming in 2008, and I came back as a subscriber a few months ago after following THOR3 for a bit and not getting the results I was hoping for.
Thanks for all you do to make us better athletes.
ANSWER
Big 24. It’s pretty awesome …. and super intense. Doing a Big 24 session is the closest I’ve ever come to throwing up in the gym!
– Rob
QUESTION
On a recent BC skiing trip to GTNP I found myself extremely winded and legs felt week at 8550-9000 feet. I follow BC, Valor, and Monster programs throughout the year and while I see improvements at the elevation I live (400 ft) I would like to see if I could get a recommendation on another training program or supplemental training to improve my endurance.
Thank you
ANSWER
The issue may not be your fitness, but the elevation – it depends upon how low your coming from. At 400 feet, altitude is going to hit and there’s really no way to train around it other than being in the best, sport-specific shape, coming in. If you did the Backcountry Ski Training Plan prior to your trip, you did about the best you could. If you did Monster, a strength plan, you wouldn’t be as well prepared.
Some sell masks, but I’m not sure these are effective. Generally, it takes 1-2 weeks to acclimate.
– Rob
QUESTION
I will be deployed to a location that has nothing in the way of standard gym equipment.
Assuming I can mail myself a kettlebell and some sandbags ahead of time, which plan would you recommend that I use while overseas.
Length: 6 mos
ANSWER
Limited Equipment Training Packet: http://mtntactical.com/shop/limited-equipment-training-packet/
– Rob
QUESTION
I just listened to a Podcast that you participated in on the Art of Manliness with Brett McKay. Certainly caught my attention. I am an ATF agent, 36 years old, that has been working out on a 5×5 program for almost a year. Supplementing with running as cardio. I HAVE HIT TRAINING STALENESS. I’ve browsed through you plans and can’t seem to determine which one is right for me. I currently have a home gym set up (rack, Olympic bar, plates, flat bench, pull up bar).
Thanks so much for your time, I know you’re a busy guy,
ANSWER
LE Spirits Training Packet: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/
This is our most recent/evolved stuff for LE Athletes.
– Rob
QUESTION
I am writing in regards to your FBI training program.
First I want to thank you for your website. I just passed my Pre-Quantico PFT for the FBI and will be attending New Agent Training in March. I used your workout programs when I was in the Army and have always been impressed with what you have to offer. While training up for the FBI PFT my 1.5 mile time has improved significantly.
Secondly, I had a significant issue come up during my Pre-Quantico PFT and was hoping you could give me some feedback.
I have passed the FBI PFT on multiple occasions without a problem. The first time I passed the PFT for record I ran a 11:14 1.5 mile and only a month before the Pre-Quantico PFT I ran 11:00 1.5 mile on a practice test. Also, I consistently hit faster times during workouts and can maintain a 7:15/mi pace comfortably for my 3 mile runs. Yet, when I took the Pre-Quantico PFT a few days ago, by the time I reached the finish line I was walking like a T-Rex and finished with only ten seconds to spare. My vision was blurry for literally the next hour and I was nearly in complete muscle failure. I could barely move and was in bad enough shape that my wife had to drive me home.
Around the third lap I noticed there was something wrong. My breathe was ragged and I could feel a lack of blood flow to my brain. Now, I was perfectly fine before the run. I hit my goals for the other events perfectly, which were nearly the same time and reps as all the other tests I have taken leading up to this one. I was hydrated. I train with small amounts of rest in order to prepare for fatigue in the last event. But what happened was a catastrophic failure.
Since the test I have been trying to determine why my body began to shutdown halfway through the run; and I think I can link my poor performance to two major factors.
1. I skipped breakfast that morning. I haven’t been eating before my training sessions or practice tests for the past two months. I know it sounds stupid but I figured if it’s not broke don’t fix it. Might have been a mistake.
2. Research of other articles mention stretching your legs to return blood flow after push-ups. I focused on stretching my arms rather than my legs. In retrospect, I think this might have been as big as mistake as not eating before the test.
Questions:
In your experience do you agree with these factors or can you possibly suggest something else that might have been a contributing factor?
For bullet point #2, which stretches would you suggest before the run and what other ways to wisely use the 5 minute rest between push-ups and the 1.5?
Any tips or suggestions you could provide to keep this from happening again would be deeply appreciated. I don’t want to get to Quantico and fail the PFT in front of my classmates/teachers and start my career as an agent off on the wrong foot.
Again, thank you for your posts and taking the time to read my email.
ANSWERS
1) I wouldn’t worry about it much as you’ve run the assessment multiple times. My guess is nerves/nutrition, lack of sleep, just had an off day, etc.
2) 1-3 rounds of 5x in place lunges, run 100m, instep stretch.
3) Run the full PFT 1-3x before you get to Quantico to give yourself confidence.
– Rob
QUESTION
I’m a full time fire fighter and traditional air force reservist. I work a traditional 24hrs on/48 hrs off with the f.d. plus the one wknd a month & two weeks a year with the A.F. I heard about your programming from the Art of Manliness podcast. I was interesting in purchasing some of your progams but wanted to ask which ones you think would be best suited for my needs.
My demographics are:
36 year old male
5’7″
195 lbs
My last Air Force pt test i maxed out my push ups and sits ups and ran a 10:20 mile and a half.
My goals are to loose about 15lbs and decrease my run time as well as strengthening the combat chassis. Which programs can u recommend that would best suit my needs.
ANSWER
Focus and train for your full time job as a firefighter.
I’d recommend the Big Cat Series of tactical training plans for fire/rescue athletes: http://mtntactical.com/shop/firerescue-big-cat-training-packet/
Weigh Loss? At 5’7″, I’d like to see you lose about 30#, not 15 – even if it means cutting substantial muscle mass. Your relative strength (strength per bodyweight) will go up, and your knees/hips/low back with thank you as you move into your 40’s. Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
I got turned onto your site after your Art of Manliess interview(good stuff)
and decided to check you guys out. I always ran into a guy at Airborne
school that used your programming to make it through SFAS.
As the subject line implies, I’m asking about what exactly you mean when you
say “Fully Equipped Weight Room” and “Fully Equipped Gym”.
I want purchase a couple of your plans but I want to make sure my gym has
everything needed.
ANSWER
Rack, pull up bar, 2x barbells, bumper plates, lifting platform or place to do cleans, etc. Sandbags 40/60/80 pound, 2x Plyo Boxes (20x24x30), full set of dumbbells and/or kettlebells, space for sprints 40 feet – 25m (Can be outside in the parking lot/yard). IBA or 25# weight vest.
– This list will get you started. We have many athletes who do our sessions in typical gyms – like YMCA’s, and just bring in their own sandbag. Others use crossfit gyms. In most cases, with the exception of sandbags, with a little creativity, and basic freeweight equipment, athletes can make effective substitutions.
Note on the sandbags. There is no sub for sandbags.
– Rob
QUESTION
Good afternoon, I am an active duty Marine in the process of doing an inter-service transfer to the Army. I have already assessed for 160th SOAR and will be attending Green Platoon this summer. Do you have a recommendation on a plan that would be best suited for this training evolution? I have an old rotator cuff injury that flares up when I do heavy bench press but I don’t have any other issues. Thank you for your time and help in advance.
ANSWER
Congrats on selection! Based on what we could learn about Green Platoon, I’d recommend the Q-Course Training Plan: http://mtntactical.com/shop/special-forces-qualification-course-training-plan/
QUESTION
I am a thru-hiker who likes to push the limits of my hiking efficiency. I have done the AT and the PCT. The CDT is next. In my dreams, I will “yo-yo” it in one season. (Go from Mexico to Canada, and back. About 5300 miles. Over 6 months, you get an average of about 30 miles per day. To be successful, most full hiking days would need to be closer to 40 miles.)
As I try to find the limits of my personal hiking efficiency, the subject question seems key.
I found your article from April 1st of last year. (Please, please… Don’t tell me it was an April Fools!) It is the rare instance where the question is addressed directly, with science. (KUDOS!)
I am wondering if you feel that your summary equation would hold up for light weights and long distances. (That’s me!) So, a hiker doing 40-mile days, carrying loads that range from 10 to 25 pounds. When I plug in numbers, I am surprised to find that my ounce-counting gear choices are of little consequence. My base weight is the only elastic portion of the load, and I have already spent much effort optimizing it, so I can realistically only play with a pound or two.
As an example, below is what I find for the difference in base weights of 10 pounds and 9 pounds. (Assumptions: I have already attained my lightest and speediest body weight of 162 pounds, including clothes and trekking poles, and I am carrying 8 pounds of food and 2 pounds of water. So this is a load difference between 19 and 20 pounds on a 162-lb body weight. My unloaded pace is assumed to be 3.5 miles per hour.)
10 pound base weight, or 20 pound load:
3.4610 mph
11 hrs 33 min 26 seconds for a 40-mile day
9 pound base weight, or 19 pound load:
3.4632 mph
11 hrs 33 min 0 seconds for a 40-mile day
So, a pound only makes a difference of 26 seconds for an entire day (in which I hike 40 miles), or just 0.65 seconds per mile. I could maybe see that, except that if I dropped my entire pack, I would only net 7 minutes 43 seconds over 40 miles, about 12 seconds per mile.
UNLOADED:
3.5 mph over 40 miles
11 hrs 25 min 43 seconds
Am I doing it wrong? Is it only really applicable for heavier loads? Because if this is accurate for my case, my gear choices would tend toward things that will save me time in other ways. Shelter that is heavier, but quicker to set up, for example.
Two points of comparison:
1. If I use the formula that your experiment tested (derived from the Army Field Manual), I end up with a difference of 72 seconds over 40 miles, or 1.8 seconds per mile. (In this formulation, dropping the pack entirely would net 12 minutes 5 seconds, or about 18 seconds per mile.)
2. If I go by the rule of thumb that “every one percent of your body weight in your pack makes you six seconds slower per mile”, I end up with an even more advantageous 3.7 seconds per mile. About 2.5 minutes over a 40-mile day.
I assume you see where I am going with this… back to the shelter question. My tarp-based shelter weighs 20 ounces. At the end of a long day of hiking, I estimate that it takes about 5 minutes to set up. Let’s say that a different shelter weighs an extra pound, but takes less than 4 minutes to set up. (I am assuming that packing it away in the morning will take the same amount of time, and my sleep quality is constant.) If your formula is applicable to my extreme situation, I should definitely make the switch. Right? For gear that gets used more than once per day (water treatment, for example), weight becomes even less of a consideration, relative to time spent on each iteration of using the gear.
I know this has been long. Thank you very much for reading it. Any insight you could provide would be much appreciated.
Have a good day,
Mordecai
PS, I’m a vet! Those 20k’s sucked mostly because of the boots! (And, at Bragg, the sand!) Keep on keepin on with your shoe-weight research!
ANSWER
It seems you’re using the formula correctly but I’m not sure your shelter decision should be made based totally on saving a minute/day – give the number of days you’re going to be spending in field – esp. if you’re switching to a new sleep system you haven’t fully tested.
I’m guessing moving away from a tarp system would give you more protection, be simpler, and be more durable, but it depends of course on the actual tent (I’m assuming you’re going to a tent).
On the other hand, it seems your tarp system has served you well and proven itself in the field.
With all your experience, you’re certainly the expert there.
Good luck!
– Rob
QUESTION
I have looked at your plans for a little while now, and I recently listened to your interview on The Art of Manliness so I thought I’d give it a try. I am always interested in new plans that help keep me fit and keep things interesting. So here is a little about me in the hope that you can recommend a plan(s) that will fit my situation. I am 28, 200lbs and 5’11”. I am a software engineer so I don’t get much movement at my job aside from my stand sit desk. I generally do 2 endurance events a year. So usually a Tough Mudder and a Goruck, so that I always have something to work towards. This year I have a TM in May and I may be doing a Goruck Heavy in March. I will probably do another Goruck later in the year. So I am looking for some plans that will help me prepare for those events, but I also want some plans that will help me maintain functional fitness year round. I have young kids so I want to be able to play with them and be able to protect and defend my wife and kids if I am ever called to. Currently I workout 5 days a week and because of family and work (commute) constraints I usually can put in 30-45 minutes a day (at least in the gym). I currently do a mix of lifting and Crossfit and rucking. Can you recommend any plans that would be good for my situation?
ANSWER
Right now, focus on your Goruck Heavy event and complete our Goruck Heavy Training Plan: http://mtntactical.com/shop/goruck-heavy-training-plan/
After this event, I’d recommend you follow day to day programming developed on our military side. A good place to start would be our Greek Hero series of plans: http://mtntactical.com/shop/greek-hero-training-packet/
– Rob