Question
I am just finishing the Post Rehab Leg Injury program following after being cleared by my Physical Therapist, and I want to start the SF 45 program. Is there a recommended start point for beginning the SF45 program? I’m a huge fan of everything you and your coaches do for military athletes. Thank you for your support.
Respectfully, – N
Answer
Thanks for the great note.
Scroll back in the SF45 archives and start with CUB 1 – and move forward from there.
Rob
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Question
I am seriously considering joining the Call/Volunteer fire department in my small town. They are a full service Engine, Ladder Truck and Rescue ambulance department. If I join, I want to show up prepared and squared away before training (which is probably a ways out as of right now). What program do you suggest?
I am 6’0 and between 250lbs and 260lbs.
Thanks, -Nick
Answer
Start with the Urban Fire Rescue Fitness Assessment Training Plan (http://mtntactical.com/shop/fire-rescue-athlete-fitness-assessment-training-plan/) – it’s 3.5 weeks, then drop into Fire Rescue Tactical I (http://mtntactical.com/shop/fire-rescue-tactical-i/).
You can purchase both plans individually at the links above. As well – both come with a subscription to the website.
Rob
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Question
I am dropping my ARSOF packet this winter with the goal of attending SFAS in October 2016, I am also currently recovering from a stress fracture.
My plan is to do Valor and Fortitude leading up to the SFAS Ruck Based program, but I need some advice on how to go about getting back to running once the stress fracture is healed. I don’t want to jump right back into it and repeat the injury, but I have no idea what an appropriate rehab would look like (mileage/speed/frequency). Any advice?
Thanks for the assist. – N
Answer
I’m sorry – I’m not a doctor and can’t advise you on your stress fracture recovery beyond offering common-sense advice. Wait until you get Physical Therapy clearance to run. Don’t push it, be patient. Start with a mile and gradually increase distance and intensity if your leg feels strong and there’s no pain.
Rob
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Question
Long time subscriber, have used a variety of your programs with great success and have followed your operator sessions for years.
I’m an Army Infantry Officer with about 8 months of graduate school until I go to my next assignment. I’ll have a lot of free time and would like to do two-a-days a couple of days a week amd get in as good of shape as possible. I gained some sympathy weight while my wife has been pregnant and now have about 10 pounds to lose. My numbers from assessments within the last two months are: deadlift 1RM 335, hang squat clean 1RM 185, push press 1RM 165, Front Squat 1RM 235, bench press 1RM 245, 2 Mile Run 14:43, 5 Mike Run 39:47, and max dead hang pull ups 8. I’m 5’10” and 196 lbs. My run is my weakest area, and I think will improve if I lose some weight. Right now I’m thinking fortitude or valor with some additional evening running. Any advice you have would be greatly appreciated.
Thanks – M
Answer
Fortitude into Valor is a solid plan.
Start with 1-a-day’s for a couple weeks until you get your feet under you … then you can add in some evening running.
Both plans come with your subscription to the site.
Rob
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Question
I read your article about swapping the Quadzilla for Leg blaster in the preseason ski program. Do you recommend doing the same for the Ski Guide program? Also I have a set of stairs (80 steps) nearby, can that be used instead of step ups? Just wondering if these are apple for apple substitutions or not. Thanks! – M
Answers:
Quadzilla? – Sure on the substitution. Start with 6 rounds of 3x reps and work up to 6 rounds of 8x reps.
Stairs? No …. stick with step ups. Part of what you’re training is the metabolic mode of uphill climbing – and with stairs, you’ll get a rest every time you come down.
Rob
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Question
Upon completing the 6 week APFT program how long should I wait to take the APFT, and what if anything should I do for a maintenance workout in the time being?
Thanks, great program!
J
Answer
2 Days rest – a weekend, is all.
Total rest.
You want to do this plan 6 weeks directly before your APFT.
Rob
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Question
In the Core Strength plan we have 30/30 waiter walk @ 25Lb. YouTube is showing me 1 kettle bell in the upper arm, lower arm unloaded. You have a video for Waiter Walk Lunges using 2 kettlebells. Do you want us to carry 2 weights, or 1? – F
Thanks.
P.S. I just finished your Big 24. I haven’t trained since last Christmas! So needless to say, it was an awful 4 weeks. I started completely out of shape! I warmed up on the lower body days with the barbell complex, the 36 reps, and replaced walking lunges with Hinge Lifts (I pulled my groin in the past doing lunges), and did Hang Cleans second before Hinge Lifts, and did them on the minute, so a total of 9 minutes.
I started with my 3 RM as follows: BP 205, Squat 205, DL 295, Hang cleans 165, push press 165 (that was very hard, not very doable). I dropped 20 at 1st week, and went up 10 each week (because I messed up the math!).
Here’s my 1 RM test yesterday: Squats 315, BP 265 (always been my weakest, and currently the least improvement), Hinge Lifts 405 ( highest ever in my life), pull up was BW+35 @ 7 reps. I am starting the triphasic strength cycle that you are running now from it’s beginning, and hence the 1RM test (I added the hinge lifts to post a video on FB, so hopefully I get laid!, as my ex girlfriend broke up with me recently, and that’s why I got back in the gym! ). I also leaned up greatly using your recommended diet. I’m trying to lose weight, but it was hard while I added so much muscles, still lost about 6 Lb. I’m sitting at 190Lb, 5’7.5″. This is the heaviest I’ve ever been. Hopefully I can drop 10 more Lb to my normal weight. Because running right now sucks. I also noticed my severely weak core, and hence I purchased the core plan. The moral of the story, don’t get out of shape, it sucks getting back in shape. But thank you so much for the Big24. I put in the effort, you put in the brains and experience, and I say it was a success. Looking forward to a long and fruitfull struggle with your operator sessions.
Answer
2x weights, one high, one low. 30 seconds with right arm up, then switch …. and 30 seconds with left arm up.
Awesome on Big 24! Good for you for sticking with it!
Rob
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Question
I saw that you recently recommended reading the online TSAC Journal for those interested in training tactical athletes. This is something that I am beginning to take on myself at the Squad-level for my infantry unit.
Would you also recommend the NSCA TSAC-F certification? I find it difficult to believe that an online study and 120-question test would impact my coaching. I also read in the NSCA test-prep booklet that, although CSCS/CPT have 60-75% pass rates, the TSAC-F has a 100% pass rate. That hardly seems worth $400 if no one has been challenged by the test material.
I do have my CF-L1. That’s $1,000 and a weekend – not impressive in and of itself. But at least it is hands-on. You are probably a bit biased, but is there a Military Athlete course that teaches similar or better tactical athlete coaching? I’d rather double my money and spend 2-3 days with hands-on instruction if there’s something better out there.
Thanks, – N
Answer
I personally haven’t bothered to pursue a TSAC-F certification. I do have a NSCA CSCS certification, and it is a requirement for any intern or coach I hire. The CSCS is what I recommend to any aspiring coach – but it does require a bachelor’s degree.
The CSCS lays an okay basis for beginning in the field. What it doesn’t cover is the most important thing – programming. Programming is the focus of all our courses and we are unique this way. From our stuff, I’d recommend our Advanced Programming Course.
We are currently putting together our course schedule for next year – nothing is scheduled yet.
Rob
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Question
Hi, I’m doing a bit of research online to assist my son in finding an effective training program that will get him in shape for USAF-CCT selection. I’m supposed to be finding him a swim coach while he’s at work, but the program you posted caught my eye. His main concern is that he is not a strong swimmer. He could be, he knows how to swim of course, he’s just never swam competitively. This has been difficult for him to gauge how much time it will take for him to be ready to go.
Is the 9 week program for CCT training designed for some one who’s already in excellent condition? If so, can you front load the program with a training schedule that would transition right into the CCT training plan? He really needs a good swimming routine.
I can tell you that he was a runner through out high school, a very fast runner; and he’s proportionally strong for his size (he’s only 5’5″), and has always been in great shape, although he recently returned home from a 2 yr proselyting-mission in Sweden, so he’s not in as good of shape as he once was. With that, what would you suggest? I’d really appreciate it !
Thanks , – E.
Answer
Being a great swimmer will help with the water events at selection, however, there’s a mental – keep you stuff together – component that is hard to describe. Good swimmers have and advantage because they are generally comfortable in the water, but average swimmers regularly make the cut. Certainly increasing your son’s swimming ability and water comfort won’t hurt.
As well, selection has a strong water component, but it’s not all water. Fitness demands include running, rucking, bodyweight calisthenics “smoke sessions,” etc. Our selection addresses the entire array.
Our USAF CCT/PJ/CRO Training Plan (http://mtntactical.com/shop/usaf-cctpjcro-selection-training-plan/) is designed to be completed the 9 weeks directly before selection. This plan is very intense, and your son would want to be in good overall condition before starting it.
We also have a “packet” of 7 plans (http://mtntactical.com/shop/cctpjcro-training-packet/) which extend 41 weeks out and are designed to build up an athlete in terms of skills and conditioning before starting the final selection plan (it’s also included).
The packet has 3 swimming-focused plans – the USAF Past, Swimming Improvement and the USAF CCT/PJ/CRO selection plan.
I’m not sure how far out your son is from selection, but these are some options.
– Rob
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Question
I had a question between choosing plans. I have done the mountain guide preseason plan before and loved it. However I am looking for an emphasis on Ice /alpine instead of the bouldering work the mountain guide plan has. Would the Expedition Ice be suitable, or, the Big Mountain plan with some added in tool work, or something totally different. Basically I am looking to get ready for alpine climbing in late January and February running into my guiding season in Alaska. I took year off to focus on olympic lifting. I have gotten strong but endurance/stamina is not where it should be at all.
Thanks ,—J
Answer
My recommendation depends primarily on the length of your ice climbing approach.
I’d recommend the Expedition Ice/Mixed Plan (http://mtntactical.com/shop/expedition-mixedice-training-program/) if you’ve got long approaches for your climbs, and/or are heading to AK or someplace similar for a big peak.
For weekend trips, a trip to Ouray, Bozeman or Cody, I’d recommend our Ice/Mixed Pre-Season Training Plan (http://mtntactical.com/shop/icemixed-climbing-preseason-training-program/).
The expedition plan includes more general fitness, step ups, etc. – for long approaches, etc. The Ice/Mixed plan includes general fitness, but it’s tool training is more intense.
Rob
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Question
I would like to know what do you send us when we order a training plan?
I want to order the ice/mixed preseason climbing program and i was wondering if we receive detail sheets with every exercices or just list of reps and movement?
Oh and is it an electronic document or its paper files?
Thank you very much! – S
Answer
The plan is a downloadable .pdf – which you can print out for paper.
Exercises – the plan is just the programming, but you can find unfamiliar exercises here: http://mtntactical.com/category/exercises/
Required Equipment – you’ll need a system board you can use your tools on to complete the program. Here are the minimum details:
System Boards – We train your sport specific grip strength by having you hang and do intervals using your ice tools on a system board. The minimum sized system board you’ll need is a 4×8 sheet of plywood set at a 25 degree angle. You can use common rock climbing holds with your tools, and also hardware such as old door hinges, door bolt brackets, eye bolts, etc. We use both.
While one 4×8 sheet of plywood is the minimum you’ll need to complete this program, space and cost allowing, we’d recommend you build at least 2 system boards – one at 25-degrees, and one at 45 degrees.
Rob
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Question
Looking to get into the murph plan. I would like to do the murph with strict pull-ups, would you be able to modify the plan for that factor ?
Best regards – J
Answer
Yes – you’ll just need to do a max rep strict pull up assessment instead of a max rep kipping pull up assessment, before starting the plan. This is all explained in the plan instructions.
http://mtntactical.com/shop/murph-training-plan/
Rob
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Question
I’m interested in training using the Mountain Athlete Programs, and I have a few questions.
1) Should I take the Alpinist Fitness Assessment before beginning training?
2) Do you recommend starting with the Mountain Base Alpha and Bravo programs before starting something more specific?
Some background on me. As a teenager, I was involved in endurance sports (cross country, swimming, and track). I trained 5 days a week in the weight room and am familiar with weight training. I was a Certified Personal Trainer in college. I have always considered myself to be a recreational mountain athlete (backpacking, skiing, rock climbing, and mountain biking), but I want to take my skills to the next level. I don’t plan to compete, I just want to be able to do more, go farther, prevent injury, and stay strong.
Thank you, – K
Answers:
1) No – not necessary.
2) Start with Mountain Base Alpha (http://mtntactical.com/shop/mountain-base-alpha/). Note this plan includes climbing work and is designed to be completed in a Rock Gym with a general fitness training area.
In general, the closer you get to a sport’s season or specific trip, the more “sport specific” you’ll want your training to be. Our Mountain Base plans are designed to be the day to day training for mountain athletes between their sport specific train ups.
For example, my pro freeskiers are currently completing a focused dryland ski training plan to prepare for our Jackson ski resort opening on Thanksgiving weekend.
Here is an overview of how our theory works: http://mtntactical.com/mountain-athlete-subscription/mountain-base-alpha/mountain-alpha-cycle-overview/
You can purchase Mountain Base Alpha individually at the link above. As well, it’s one of the 35+ training plans which comes with your subscription to the website.
Email back questions.
– Rob
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Question
Before I sign up for the website content I need a pointer as to which one to follow. I am familiar with the content from 6+ years ago but not the new layout.
I am in good shape and am training for an upcoming academy with the DOJ. Specifically, the ATF. I am currently working on upping my strength as my cardio is decent but my work capacity most likely needs work. At 6’0, 165 lbs, I can knock off a 10:00-10:20 1.5 mile with not much effort. My current DL max is around 280 and Squat is around 245. I’m sure you get the idea….
With 3 days committed to the gym and two days left to run, which daily training program should I follow? SSD, LE, or Mil Athlete? Not sure if one is better for specific goals. Would I follow the daily programming as it is prescribed on that day or pic from certain portions? I work out at 0500 and go to a large globo gym with full racks and bumper plate. I do not know my academy date but it’s a safe bet that I’m looking at 4-6 month out. – C
Answer
Before subscribing, I’d recommend you begin our with the Patrol Officer Training Plan (http://mtntactical.com/shop/patrol-officer-training-plan/).
This plan won’t fit your 3 days/gym, 2 days/running schedule – but it will increase your overall strength, put on some upper body mass, and increase your sprinting speed and overall power.
– Rob
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Question
Hey there Rob and coaches,
I just purchased from your organization: Bodyweight training I, On-Ramp Training, Swim Improvement Program and after I complete all of these, I plan on purchasing the Army RASP program. I will be leaving my job in hopes of joining the 75th Ranger Regiment.
I have not been training for about 2 years since my police academy in 2012 -2013 and am now 33 years old and about 6 ft at 205 lbs.(I plan on dropping to 175-180 lbs) I work as a park ranger in the back country and get a workout from hiking up and down 200 stair steps and a mile to the ranger station, sea kayaking in all open ocean conditions for a maximum of 8 miles, scuba diving/ free diving and small craft boating in open ocean conditions for 20+ miles.
My question is, what program should I start first? Body weight training or On-ramp? Today I started the bodyweight training today and it whopped my ass. I could not even finish most sets but will make up what I did not finish along with the warm up. I just completed a sprint triathlon a few days ago and just jumped right in to this program.( I know it’s not the smartest idea, I m hard headed and want to do this). With the bodyweight training program I will be simultaneously doing the swim improvement program after each bodyweight training workout.
All in all, my plan of action is Bodyweight training in the morning, swimming improvement plan mid morning and in the evening my own strength training plan which consists of working out one specific muscle group each day of the week for an hour.(Chest, Arms, Back, Shoulders, legs)
Thanks for the response in advance. – D
Answer
Start with Bodyweight I, but do it alone. Don’t double up – especially with strength training. This plan, as you found out, is no joke. Understand you increase fitness not from training, but from recovering after training. It might be different if you were 23, but you’re 33. Recover.
After bodyweight, move into the OnRamp training plan. After 2 weeks, you can begin 2-a-days with swimming improvement, if you’d like. However, swimming isn’t a big component of RASP, and I’d rather have you switch from Swimming Improvement to the Rucking Improvement training plan (http://mtntactical.com/shop/4-week-ruck-improvement-program/). With your tri experience, you’re likely a good swimming. Rucking is a whole other animal, however.
Good luck!
– Rob
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Question
I would like to get your suggestion on what program or programs I may need. I am planning on completing the Spartan Trifecta next year a long with another Tough Mudder. I would also like to compete at the higher levels, I am currently 40yrs old and can still hang, somewhat. I’ve spent the last 2 years dealing with shoulder(rotator cuff), elbow(tendon) and lower back(bulging discs) injuries that has been preventing me from training at the levels needed. My weakest part would be my upper body strength, I can manage 10-12 pull ups but still struggle with the some of the upper body pulling that is needed for these races. I currently have your Tough Mudder training program along with your Patrol Officer and big Game Hunting program.
I would like to put some work in on the off season to regain the upper and lower body strength I’ve lost due to the injuries so I can compete while I still have a few good years left. What program or programs would you recommend for off season training for my goals.
Thank You for your time – D
Answer
Focus on strength. Start with the Rat 6 Strength Plan (http://mtntactical.com/shop/rat-6-strength/). Strength is the key to durability.
Follow it up with Valor (http://mtntactical.com/shop/valor/). Valor combines intense gym-based work capacity, strength maintenance, and speed over ground improvement (running and ruck running).
Good luck!
Rob
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Question
I am embarrassed to say I failed my airborne PFT. I took the CFT the day prior though. I am a Marine who is trying to go to jump school and I missed the run by 55 seconds. Which program would be better for me, the APFT course or the Airborne School Training course? I need to hit 50 pushups and 60 sit ups in two minutes followed by a 15:00 minute run time. I had the pushups and sit ups I just ned help on the run. – S
Answer
I’d recommend the Airborne School Training Plan: http://mtntactical.com/shop/airborne-school-training-plan/
– Rob
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Question
I have a question for you about one of the guys I work with. He’s 52 and is physically active, does PT 5 days a week and is in good shape. He is interested in getting in to planned out workout regimen and has taken an interest in what we do when work out.
Question is where should he start? Body Weight foundation, on ramp or right into SF45?
Thanks in advance for your time. – B
Answer
Start him with Bodyweight Foundation (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
– Rob
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Question
I did the Big Game program and just got back from just east of Pinedale. I don’t want to loose the training and conditioning that I built or not loose to much. What would be the next step / program that I should move into.
Excellent program but tough. – S
Answer – Options:
(1) Subscribe to the website and start with Rat 6 Strength. Follow it up by following the SF45 Training Sessions. Begin with the “Otter” and work forward from there.
(2) Purchase Rat 6 Strength from the website store (http://mtntactical.com/shop/rat-6-strength/). After Rat 6, roll into Fortitude (http://mtntactical.com/shop/fortitude/).
– Rob
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Question
I just took the fire fitness evaluation, and an curious if I use the results to select a workout to start with, or if it’s too measure progress. I scored 130.
Thank you, – J
Answer
Start the Fire Rescue programming with Fire/Rescue Build: http://mtntactical.com/shop/fire-rescue-build-training-plan/.
Follow Build with Tactical I, then Tactical II.
You can purchase the plans individually from the store. As well, you get access to them with a subscription to the website.
Rob
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Question
I’ve been following your programming for years now, I have had great results. My doctor diagnosed me with achilles tendonitus, so i have been out of the gyn for a number of weeks now. Recently, I started seeing a PT to help alleviate the issue. He told me to stay away from impact exercises like running, Olympic movemnts, box jumps, etc for the next few weeks while I’m doing his drills until the pain subsides. I plan to do your bodyweight program while I’m rehabbing. My question has to do with substitutions for running and shuttle sprint type workouts. I can do bikes, row machine (if it doesn’t aggravate anything ), ellipticals, and similar machines. I’ll be in Kabul in a few days, so I won’t have access to a pool. Should I cut out the cardio portion and just do bodyweight movements, or are there substitutions I can do. I haven’t been in the gym for a few weeks, and I’m getting antsy.
Thanks for the help.
-Yemi
Answer
You can sub any cardio mode which is convenient – bike, swim, elliptical, etc.
When you make the substitution, think time, not distance.
So if the session calls for a 1 mile run, and you run a mile in 8 minutes, bike hard for 8 minutes.
If the session calls for 300m shuttles, figure you’ll run it in 1:15 and bike hard for 1:15, etc.
– Rob
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Question
Love and appreciate all the efforts you and your crew put into your plans and work. The excitement and passion comes through steady…
Quick email to see if anything became of your call out for the 65-75 aged athletes last spring (I think it was)? I have a super active 67 year old dad that is working his way back from a total hip on 7/3/15, this was after he did a resurfacing the end of April that ‘popped’ out.. The man has had a tough spring/summer of recovery…
He spends his fall hunting out of Helena and his winter in Red Lodge… Skinning up ‘M’ most mornings, helping the race crew, snowmobiling/skinning out of Cooke etc… Much more likely to find him leading the grandkids down the Drain or Headwaters vs. on the couch with a book (unless it is Suduko)….
My brother has started him rowing and squatting, he has been walking and hiking a bunch… He has access to what he will need to follow all of your plans that I have done/seen/ran away from crying.. : )
Which plan and what modifications to that plan do you suggest? What direction would be best? and then the next best after that? …
Thank you!!!! – J
Answer
We didn’t get any takers on that project – so I don’t have a plan for you.
In terms of exercises – in general, I’m not sure senior athletes need to be doing deep squats of any type, I would prescribe short step (12″) unloaded and loaded step ups, Jane Fonda, Mini-Band walks and lots of poor man leg curls.
High (above parallel) box squats and moderate volume hinge lifts (5 reps) would be the lower body strength exercises I’d likely prescribe.
Game on for upper body – heavy bench, pull ups, military, etc.
Ground based core work until his hip is along some – weighted situps, EO’s, the Low Back Complex, and bridging.
I hope to revisit an older athlete cycle again and we my try to recruit lab rats this winter. There are several super active 60-80 year old athletes here in Jackson. I’ll be able to help more after.
– Rob
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Question
I’ve been doing your 8 week buds prep and I was wondering if you offer any more customized programming I could buy from you. I enjoyed the 8 weeks prep but want every extra prep I can get. Thanks! – H.
Answer
We generally don’t do “customized” or individualized programming – so I’m not sure what you’re asking.
In general, after the BUD/s plan, you should step away from the intensity and volume and turn to strength for some durability. I’d recommend Rat 6 Strength: http://mtntactical.com/shop/rat-6-strength/
Rob
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Question
Hello Rob,
I have just purchased your training plan for arm injuries. I have a tear in a tendon in my elbow. I won’t be able to use it for 4-5 months. How do I evolve this program to cover this time?
Thank you, – M
Answers:
1) Repeat it
2) Do the plan once, then drop out and do another, running focused plan – like our Meathead Marathon Training Plan (http://mtntactical.com/shop/meathead-marathon-training-plan/) and do on-arm upper body exercises with your good arm, then come back to the Arm injury plan.
Rob
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Question
Coach Shaul,
I wanted to thank you very much for your Ranger prep program, I just finished up and my fitness was on point. I felt strong throughout and felt especially confident through all the rucking.
I wanted to ask your opinion on where I should go from here in terms of recovery and then which one of your programs you recommend. I lost about 15 pounds and a lot of strength obviously. Any advice would be much appreciated! Thanks again!
Regards, – J
Answer
Thanks for the note and glad the Ranger School Plan worked for you. Congrats on Ranger!
Best now to put back on some mass and strength.
Start with mass and the Hypertrophy Training Plan for Skinny Guys: http://mtntactical.com/shop/hypertrophy-program-for-skinny-guys/
Rob
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