Question
Hey Rob question for you, I’ve been following the apft program and ran into an issue. The first couple sets I can knock out the push ups with plenty of time left but on four and five its taking me almost the entire time. How should I do the rest then? give myself a full minute or just slug through it?
Very Respectfully, – B
Answer
Go to your knees to finish when you can no longer finish on you toes.
No shame …. I had to the first couple weeks when I lab ratted the program!
– Rob
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Question
I was directed to the webpage by a friend and was curious which program would be a good starting point for someone who hasn’t worked out In a gym or really any kind for a couple years. I work a lot and sit for the majority of my job, I need to get back in shape but not sure which program to pick.
I’m 6’1 and 318lbs. Thanks – S
Answer
Good for you for getting back to it.
Start with our Fat Loss Training Plan: http://mtntactical.com/shop/fat-loss-training-program/
Rob
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Question
Hi Rob, I’m in the military at Fort Polk doing the Observer Controller job, I am trying to get a long term packet to work with. I am definitely out of shape, but not terrible. I am trying to decide between the Virtue series or the Rookie training packet (or another if you recommend). Biggest concern is time and equipment, I usually don’t have more than an hour to workout when in the box and we don’t have a bunch of fancy equipment, mainly barbell, dumbbell, pull-up bar and a treadmill. My goals are overall General Fitness. I would really like to improve my run and I want to gain a lot of strength (my back has been killing me lately and I know it is because I have a weak core right now). Thanks for any advice you can give and thanks for designing these great packets for us military! – C
Answer
Go with the Virtue Packet (http://mtntactical.com/shop/virtue-series-packet/).
Begin with Humility.
Rob
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Question
Just a quick question on the Big 24 Plan.
For the loading e.g. in Session 3, Part (1) it says: ” Drop 10# from Session 1’s finishing load and use this load for rounds 4-8.“
But what weight should one use for the first 3 sets? In my understanding best would be a progression to the described weight, right?
Thank you again for your great work!
Greetings – T
Answer
Exactly. Use the first 3 rounds to work up to round 4’s prescribed weight.
– Rob
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Question
I am just starting week three of the Big Mountain training plan…. I am looking ahead… my current goal is Mont Blanc. I am working with Silas Rossi …. I don’t know if you know him — he is an AMGA guide and teacher. He’s not sure I’ll be ready for the summer of 2016 but isn’t writing anything off as it depends on how much training I get in between now and then. Ok, my questions: with the current program it states I’ll be using a weighted back pack starting week 5. The session outlines dont mention the backpack but I presume this means starting at Session 21? And is the backpack only for the step ups?
My second question is this: After completing this program I have an outing up Mount Washington within a few days, but then it will be about 8 weeks before we are planning Katahdin…. what do you recommend for maintenence between outtings and then what do you recommend for training during the 4 months before Chamonix roundabout July?
Thank you, – H
Answer
Yes – back pack only for the step ups.
Maintenance between outings? – Do our Mountain Base Programing for 4 weeks, specifically Mountain Base Alpha (http://mtntactical.com/shop/mountain-base-alpha/).. Then repeat the last 4 weeks of the Big Mountain Training Plan directly before Katahdin.
4 months before Chamonix – again, do 4 weeks of Mountain Base – Either Alpha or Bravo (http://mtntactical.com/shop/mountain-base-bravo/), and then repeat the entire Big Mountain Training Plan directly before Blanc.
You can purchase Mountain Base Alpha and Bravo at the links above. As well, both are available, along with 30+ other plans, with a subscription to the website.
Rob
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Question
I’m a Marine Officer Candidate and I’ve completed my first of two 6 week increments of Marine OCS. First, thanks for what you’re doing. Im an exercise physiology major myself and I’ve been searching for information and resources on programming for military athletes.
I have two questions for you, 1: I just bought a subscription for daily training. I’m 34 weeks out from OCS round 2 so my plan is to do that until I’m about 8 weeks out and then shift into the sport specific training for OCS. Do I just jump in tomorrow with whatever September 28th operator session is? Or do I go back to the beginning of this phase and start with September 21?
Second question, could you point me to any resources where I can read and learn more about tactical fitness? Nothing like a military training school to remind you of how obsolete current military PT is for todays battlefield.
Thanks Sir, – C
Answer
Begin with Fortitude – one of the plans which comes with a subscription.
Follow it by starting the Operator Sessions at the beginning of the most recent cycle (when you finish Fortitude).
Tactical Fitness? – There’s been a huge change in the approach since 2005 – our stuff and other has lead the way. Check out the NSCA (National Strength and Conditioning Association) TSAC Journal.
Rob
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Question
I purchased your 8-weeks to BUD/s program. I’m currently 8-weeks from leaving to boot camp. My current PST scores are 8:28 swim 142 push-ups 96 sit-ups 23 pull-ups and a 9:21 run. I live right next to the beach and was wondering if you’d change any of my training based on that since I can utilize the beach? Thanks! – H
Answer
Yes, run on the beach, in boots.
Good luck! Excited for you!
– Rob
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Question
I just got out of JRTC and it destroyed my physical fitness. I have nothing but time for the next few weeks, is there anything you recommend I can supplement the APFT improvement program with?
Additionally, I will be deploying soon-is just and it seems like I will have a lot of time then too. The problem is, I’m not sure if all my men are spun up on complex barbell movements and I’m not exactly certified to teach them. Would the bodyweight program be good to start with them?
Best Regards, – A
Answer
Unless you have an APFT looming, don’t focus your training now on APFT improvement.
From our stuff, I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/) – It establishes a solid “base” of military fitness – strength and rucking/running endurance.
Deployment – I’d recommend our Afghanistan Pre-Deployment Training Plan (http://mtntactical.com/shop/afghanistan-pre-deployment-training-plan/). Thousands have used this plan to prepare to go downrange. As well, the plan is designed to use limited equipment and simple movements – nothing fancy – you can use it with your guys.
Rob
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Question
Real quickly I just want to say how much I respect and appreciate you for taking the time to answer everyone’s questions. That kind of service is a lot of what keeps people coming back to you all again and again.
I am currently in the enlistment process with an 18x slot.
I will have about 5-6 months time in the DEP before I ship out for OSUT (BCT/AIT), Airborne, SFPC, then SFAS.
I know that I will likely lose some fitness during BCT up until SFPC. However, I want to build up as much strength, conditioning, physical resiliency, and mental toughness that I can before stepping foot in an Army uniform.
I am coming off of a minor running injury that I nursed a little too long and let it serve as an excuse not to train. I was just being a pussy. It won’t happen again.
I’ve lost some of that fitness and put on some bad weight.
Stats:
- Age: 26
- Height: 5’10
- Weight:184 lbs.
The stats below were from BEFORE I took a 2 month hiatus and lost a lot of my progress.
Best APFT:
- 62 – push-ups
- 81 – sit-ups
- 13:19 – 2-mile
- 54:40 – 4-mile ruck march (Completed using speed walking and “Airborne shuffle”. No running.) 45# + 10# rubber duck, flat trail)
- 13 – consecutive pull-ups
- 315# – Deadlift (1 set x 3 reps)
- 225# – Back Squat (3 sets x 5 reps)
- 120# – Military Press (3 sets x 5 reps)
Even when I was more fit, my numbers were certainly not mind blowing. Now that I have been lazy for the last 2 months, I know the gains I had made have heavily suffered, especially my running and calisthenics.
I have your 8-week Ruck Based Selection Plan, but I do not feel physically prepared to complete it successfully and remain injury free.
I was originally planning to follow the Bodyweight I Plan, but now that I see that Bodyweight Foundation is included in the subscription, I thought that might be a better choice. I can’t compare them since I don’t have either one yet, but I’d assume they are very similar, right?
My plan was to subscribe. Then do the following starting this week:
6 weeks — Bodyweight Foundation + 1 rucksack march every Sunday + I may also throw in some farmer’s walks alternating from lighter weight & longer distances on one day and then heavier weight & shorter distances the next. Depending on how I feel, I’d possibly like to add rope climbing and maybe an easy swim here and there.
I’ve thought about combining the 4-week Rucking Improvement with Bodyweight Foundation, but I was concerned that due to my declined fitness, it may border on overtraining.
- 1 week — Rest (Not sure if this is necessary)
- 6 weeks — Fortitude or Valor + occasional rope climbing, farmer’s walk, swim, etc.
- 1 week — Rest
- 8 weeks — Ruck Based Selection Program
TOTAL = 5 months and 2 weeks
Then head off to Basic Training
If my OSUT date gets pushed back even further, which may happen, I could have 7 to 10 months to prepare instead of 5 to 6. If so, are there any other programs you’d recommend I do in addition to the ones I’ve listed?
I am also going to be following your nutritional guidelines and hopefully cutting down to approximately 175 lbs. and get to around 10-12% body fat.
2,900 pennies for your thoughts…and a monthly subscription.
Thanks, – R
Answer
Go with Bodyweight Foundation to start (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
Then follow with Fortitude (http://mtntactical.com/shop/fortitude/) and finish with the Ruck Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/).
Good luck!
Rob
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Question
Hey Rob – Just got back from a backcounty elk hunt in north east Nevada. I got my butt kicked in the wilderness this season. Getting into my late 30s and realizing that a little preseason running is not enough anymore. Anyway I listened to your interview on The Hunt Backcounty podcast on the way home and am interested in your programs. Were shold i start to assure im more prepared next year.
Thanks – B
Answer
Start with the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/), and follow it up with Fortitude (http://mtntactical.com/shop/fortitude/).
Don’t be fooled by “bodyweight” for the foundation plan. This plan deploys assessments and the resulting progressions are based upon your progression results. This way it self-scales to your incoming fitness. The plan and the progressions are no joke.
“Fortitude” comes from our military programming, and will get you into the weightroom training some basic, heavy strength, and under the ruck building your load carrying ability.
Following Fortitude, roll into the Mountain Base training sessions as your day to day training through the late winter/spring.
Directly prior to next year’s hunt, complete the Backcountry Big Game Hunting Training Plan (http://mtntactical.com/shop/big-game-hunting-training-program/).
You can purchase and complete all these plans individually at the links above. As well, you get access to these plans and 40+ more with a subscription to the website.
Rob
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Question
My name is T. and I am in law enforcement. I work for the Police and I am assigned to our SWAT Team. I just had back surgery in June and I am still dealing with quite a bit of nerve pain.
Just curious if the 8 week low back fitness training is something I could start now or do you feel the workouts are too intense for my current condition? Thanks in advance for any feedback.
Respectfully, – R
Answer
Thanks for reaching out.
Quick answer is the Low Back Plan is too intense for you now.
The Low Back Plan (http://mtntactical.com/shop/8-week-lower-back-fitness-training-program/) is designed to help build back strength, confidence and durability after suffering a setback – but we assume the athlete is ready to train. “Ready to train” – generally means pain free. This plan starts easy and progressively gets harder, but it does include lifting and weight room work.
In your current condition, you don’t want to do anything which will make you suffer a set back or re-injure, but at the same time, you don’t want to avoid all activity. Some, after a low back setback, will avoid all activity, which can lead to “de-conditioning syndrome” – which can lead to a longer recovery.
For you now ….. I’d recommend our Core Strength, Bodyweight Only Training Plan (http://mtntactical.com/shop/core-strength-bodyweight-only/). As well – some, including me, have had luck with having athletes recovering from low back injury simply walk with a loaded back pack – I like 25#. So, in the short term (4) weeks, – I’d recommend this core strength plan (sessions are about 30 min/long) and then 30 minutes of brisk walking with a pack.
Rob
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Question
I am currently working as an Infantry Instructor and my additional duty is the battalions fitness guru. We are about to take the APFT and have been doing your APFT program for the last few weeks. After this program I will need to have another program ready for the regiment. I don’t have a lot of time with them to spend on more technical Oly lifts etc. Most days we are limited to a hour of training. I need a program that will keep them fit and ready for field work with students.
I have a few ideas but would like to know what your guidance is on this. – J
Answer
Two Options:
1) Fortitude: http://mtntactical.com/shop/fortitude/
Fortitude includes basic barbell-based strength training. Most complicated exercise is the Craig Special: http://mtntactical.com/exercises/mnt438-craig-special/
2) Humility (http://mtntactical.com/shop/humility/)
Bodyweight strength. Loaded running (IBA), intense dumbell-based work capacity efforts.
– Rob
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Question
I experimented with the two month ruck based selection program right up until selection and had some outstanding results.
I can’t stress enough how well that program prepared me for the rigors of selection, I finished in the top 50% most of the gates and performed extremely well on the trek.
Over the next nine months I’m looking to get as strong as possible, but still maintain my APFT and rucks/runs for SOCM. Is there any program you’d recommend grabbing? We’ve got an outstanding gym over here so equipment isn’t an issue. I’m looking at either the Rat 6 or Big 24.
Thanks in advance. – P
Answer
Thanks for the great note – glad our stuff worked for you.
I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/), followed by Valor (http://mtntactical.com/shop/valor/).
Rob
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Question
I recently did your Backcountry Big Game Hunting program, and am curious as to which program of yours you would recommend for us hunters in the off season. I live in an apartment (so space is limited), but I do have access to a fully equipped gym. Thanks for your help, and for designing these great programs!
Have a great day, – A
Answer
Options:
1) Follow the Mountain Athlete “Base” Training Cycles – beginning with Alpha (http://mtntactical.com/shop/mountain-base-alpha/). These “base” cycles are designed as day to day off-season training for mountain athlets.
2) Start your offseason training with strength -Get in the weight room and put on some strength with Rat 6 (http://mtntactical.com/shop/rat-6-strength/), then drop into the Mountain Base Sessions.
You can purchase these plans individually at the links above. As well, both, alone with 30+ other plans, come with a subscription to the site.
Rob
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Question
Let me start by saying thank you to you and the lab rats once again, using a mix of your program and the 18x pipeline I recently finished SFAS. During Team Week when the cumulative toll was starting to wear guys down, my legs/glutes/low back felt fine and I was able to go longer and harder.
Having lost about 10 pounds at selection and having a nice long hold in training I have time to bulk up a bit and start making some new strength gains finally. I’m currently about 160# at 5’10” and would like to add around 10-15 pounds and start crushing my old PR’s. What plan/plans would you recommend for this? I follow MA’s diet pretty closely and stay very lean. I have roughly 10 months of random Pt in the mornings before I start the Q course, run and ruck times are not a huge concern as i tend to stay pretty competitive with my peers naturally.
Again thank you guys for the training! – T
Answer
Start with the Hypertrophy Training Plan (http://mtntactical.com/shop/hypertrophy-program-for-skinny-guys/)
Follow it up with Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/).
You can purchase the plans individually at these links. As well, both come with a subscription to the website.
– Rob
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