KUDOS
Jay (above) just finished a half marathon in 3rd male, 4th overall…representing a Mountain Athlete singlet to boot! When he was in the military, Jay used our Military Athlete programs to train for SFAS and the Q Course and successfully earned his Green Beret. Now that he’s no longer on active duty, he’s pursuing mountain running objectives. So far he’s done well, winning the first 50k he entered (using our Ultra Running Preseason plan), so we think he’ll be successful!
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Congrats to Jeff and Lavern (above, both Army) who just finished their first 100k. “The longest we ever ran before the race was 13k, but we follow Military Athlete programming and just stay in that realm of generally being prepared for anything. Military Athlete has really set us apart.” Nice work guys!
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I just wanted to take a minute to say thank you. I used your USAF PFT program over the last eight weeks and took my PFT this morning. Best score I’ve had! Thanks for putting this together. Next week I’ll be starting the bodyweight program and I’m looking forward to it.
Best regards, – E.
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Question
I’m looking for a recommendation on what to do to get ready for a Goruck Heavy next year in September. Here’s some background.
I attempted a Heavy this past September and quit pretty early due to dehydration (an easy excuse as I hadn’t gone to the bathroom in over 4 hours and had stopped sweating, which for me is really unusual, but I actually felt “fine”, or at least well enough to physically be able to continue. It was just as much not being mentally prepared, which is a whole separate issue). Anyway, back to the drawing board I go.
I have a couple of questions as how to prepare this next time.
To get ready for the event I had been doing the Operator Sessions since January of this year and then transitioned to the Heavy program in the months leading up. I had really been enjoying the Operator sessions as the rotation keeps it interesting and there is a good mix of workouts. When I transitioned to the Heavy program I found that after about 2-3 weeks I was having a hard time recovering from the volume of training especially after the long Saturday movements. I felt strong the first couple of weeks and then was getting over trained (couldn’t sleep, sore) and started to getting small injuries. I started backing off not wanting to go into the event hurt. I think not being prepared for the volume of rucking was an issue (we had just come off an endurance cycle which focused on running, so not much rucking pre-Heavy program) and probably not having a strong enough chassis in the first place as it didn’t take a whole lot to break it down (never good to feel week on a strength day when you are only using a sandbag).
Before the endurance cycle some of my lift numbers were:
HSC 135#,
hing lift 205#,
push press 135#
back squat 190#
2 mile run 14:20
I was probably about 185# then (6ft tall).
To prepare for the next one I’m thinking that I should first get a lot closer to meeting the strength standards you have for military athletes. Then start earlier with ruck training so I can have a base to build on.
I understand reaching my lifting goals by next year will likely be a bit of a stretch but hey, you have to have goals right?! So, let’s just pretend that they are achievable for a moment. What plan would be best for that? (Strength 357, Big 24?)
After that, any thoughts on plans leading up to the Heavy plan that will make me not feel like I’m slowly grinding myself into the ground? (I’m only half kidding). (ruck improvement program then Fortitude…?)
Also, any thoughts on resources for mental toughness or strategies I can use during training?
Thanks again for your help! You guys do a great job and are an awesome resource. – D
Answer
Prior to beginning the GoRuck Heavy plan (http://mtntactical.com/shop/goruck-heavy-training-plan/) , I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/), then Valor (http://mtntactical.com/shop/valor/).
Strength? – Start with Big 24 (http://mtntactical.com/shop/big-24-strength-training-program-v3/), then roll into the Operator Sessions before beginning Fortitude.
Mental Fitness – the long Saturday “mini events” in the Heavy Plan have a strong mental fitness training element. Grinding through these, especially alone, takes guts and determination – as does the overall volume in the plan.
There are a couple keys which may help. 1) No emotion – don’t get hyped up, or down. Be “workmanlike” and just keep grinding. 2) Humor. Don’t take yourself or the event too seriously – learn to “embrace the suck” – and humor really helps with this.
Trying a second time you’ll have all the history and drama and dread of your first effort weighing you down. Aim to push this aside, and keep grinding.
Good luck!
- Rob
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Question
I had great success from following your pre BUDs plan for my NSW Screening at the Naval Academy. Now that its done and I can take a break from long endurance training i’d like to make some solid strength gains. I was one of the smaller guys who finished at 5’6″ and 145. I can handle my body-weight well but need improvements in all lifts, especially squats. What program do you recommend? Thank you.
Very Respectfully, – A
Answer
Glad the BUD/s Plan (http://mtntactical.com/shop/buds-training-program/) worked for you.
Strength? Start with the Hypertrophy Plan for Skinny Guys (http://mtntactical.com/shop/hypertrophy-program-for-skinny-guys/) and follow it up with Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/).
– Rob
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Question
I’m the Senior Military Instructor at the University of ————— ROTC program. I got here June this year and when school started the Ranger Challenge team met with me and asked for my help in getting them ready for the Ranger Challenge in Oct(you have to win this before going to Sandhrust). The previous SMI really didn’t take an interest in the team. With that said I took my experience as a Ranger Instructor and your Sandhurst Competition Training Plan and ran with it. I had to make some adjustments do to time and room. I have attached a work sheet of there performance in the workouts. I don’t have how they ranked in the competition yet but feel they did well. They want to keep training as a team for the rest of the school year after Christmas break and I was thinking do to time and there need to focus on academics, using Busy Operator to continue their physical fitness. How do you feel about this? As you’ll see in the attachments Cadet Walsh was the weakest member of the team and what I observed in the competition and in training she needs to work on moving with a load. I did 2 tours of the 2nd grade and I’m considered a strong Ranger, so I apologize for my non-scientific method but hope that some of this would help you with your programing and any help or advice you could send my way.
Thank you Sir,
I love your web site please keep it up. – R
Answer
Glad the Sandhurst plan worked for your cadets!
Busy Operator (http://mtntactical.com/shop/busy-operator-training-plan/)would be great for maintenance.
-Rob
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Question
I have a quick question reference the subscription plan and the SF45 plan. I signed up this evening and and going to start with Fremont. In looking at the workouts, the date at the top is the same for each workout. What days do I need to workout? How many workouts per week? I know in the sample it showed am/pm workouts.
I also have a question about substitute exercises. I do not have a GHD. Can I use ab mat sit ups for this? Also wanted to know if I could use a bar for the KB floor presses.
Thanks in advance, –
Answer
I started posting entire cycles at a time with Fremont – so that’s what you’re seeing. Train 4-5 days/week, and do the sessions in order.
I’d rather you do weighted situps as a sub for the GHD situps – use 45#. http://mtntactical.com/exercises/mnt105-weighted-situp/
– Rob
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Question
My wife and I currently do crossfit type workouts at a gym. The difference is the gym uses good programming. We are moving at the end of the month and coming to this gym is no longer feasible. On Nov 1 our membership expires. We plan on buying your plans. I will start with Rat 6. My wife also works LE with Uncle Sugar. She works in a “secure” environment where running isn’t too necessary. She wants a plan that builds strength, maintains cardio, keeps work capacity, and keeps her butt looking like Kim Khardashian. What plan would you recommend for her? Thank you for your time.
Respectfully, – R
Answer
I’d recommend your wife start our stuff with the SSD for CrossFitters Training Plan: http://mtntactical.com/shop/ssd-for-crossfitters/
– Rob
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Question
I’m looking to get ready for an SFRE in March to get placed for a SFAS assessment. I need to be ready by March. I see you have an 8 week program for SFAS and a Delta 7.5 month program. Neither, really fit my timeline. What do you recommend? – Z
Answer
I’d recommend you start our stuff with Fortitude (http://mtntactical.com/shop/fortitude/), follow it with Valor (http://mtntactical.com/shop/valor/), and finish with our forthcoming SFRE Training Plan (should be out this week or next) directly before your event.
– Rob
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Question
I’m sure you get plenty of these emails so I will try to keep it short. I am a 30 year old police officer that will soon be assigned to a detective position. I will still be required to work some shifts on patrol. I am also a member of our county wide SWAT team. Patrol is city based. SWAT could be city to rural.
I currently train through weightlifting, running and Crossfit. I am looking for a plan to increase my overall fitness to benefit my job. Increasing my strength while being able to run or move a long distance with my SWAT kit is important to me.
Can you suggest which programming to follow and/or what plans would best apply?
Thank you for your time, – S
Answer
I’d recommend you start our programming with Valor (http://mtntactical.com/shop/valor/).
Valor combines gym-based work capacity, strength, and speed-over-ground focused running and ruck running.
You can purchase the training plan at the link above. As well, Valor is one of the 35+ training plans which comes with a subscription to the website.
– Rob
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Question
I’m taking part in a GoRuck Heavy Challenge Light in March having successfully completed a Challenge previously.
What Strong Swift Durable Training Plan would you recommend for the events; the Heavy or Selection Plan?
Many thanks, love the site! – M
Answer
It’s such a long event I’d recommend the GoRuck Selection Training Plan (http://mtntactical.com/shop/goruck-selection-training-plan/)
Good luck!
– Rob
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Question
Hi, I just recently picked up your training plan for the TACP schoolhouse. I am training for my class date in January. I currently don’t have access to a pool and getting access isn’t going to be possible right now at my location. I also know that swimming isn’t necessary for TACP, considering it isn’t done at all in the pipeline or tested on. So what I’ve decided to do instead of nixing the swimming altogether is sub it for rowing. My question is do you by chance have an interval rowing spreadsheet I could use in place of the swimming one? And if not how would you recommend going about this? – E
Answer
We’re developing a row chart, but don’t have it completed yet.
For this plan, do a 1,500m row for the assessment, and use 500m repeats for the intervals.
Row the 500m repeats at a pace 10% faster than your 1000m assessment pace.
So – let’s say you row 1,500m in 6:35. In seconds this is 395 seconds, or a 131 second pace per 500m = 2:11.
395 seconds X .9 = 355 seconds – this is 10% faster.
355/3 = 118 seconds per 500m = 1:58 500m pace.
So you’d row your 500m repeats at 1:58 pace or faster.
– Rob
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Question
I’ve been struggling with programming after moving for work. I used to work
at with my uncle and we did a typical 4 day body building split. I’m
interested in increasing my mobility, endurance, and strength for everyday
performance. I have experience with strength training, but I’m not in the
best shape endurance wise.
I want to be in shape for my hobbies, such as sports, trail running, hunting excursions in varying climates, etc. Just general durability, strength, and endurance to get better at the things I love to do, plus survivability (on a strength and endurance level) should I ever been in some type of survival situation.
Would you recommend jumping right into the
Athlete Subscription or should I do On-ramp first?
Thanks, – C
Answer
I’d recommend plans from our Virtue Series. Start with Humility (http://mtntactical.com/shop/humility/).
Follow it up with Valor (http://mtntactical.com/shop/valor/).
You can purchase these plans individually at the links above. As well, both, along with 35+ other plans and daily training come with a subscription to the website.
– Rob
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Question
Which program do you suggest for a Kokoro prep? – M
Answer
I don’t have a specific program for this camp – but from what I do have I’d likely recommend the BUD/s V2 Plan (http://mtntactical.com/shop/buds-training-program/).
– Rob
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Question
Rob, I have a 2011 version of your kayak training. Is there a major difference between that version and the new program? My home gym has kettle bells, dumbbells, pull up bar., and I have access to a full gym. Thanks in advance. – M
Answer
We update our plans as we learn and evolve and so V2 of our Kayak Plan represents our most recent theory.
Do you need to purchase it?
No – the plan you have has worked for many.
Good luck.
– Rob
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Question
I know I should know what to eat and when… Because I’m well versed in magazines and articles.
But is there a nutritionist that you would recommend? Or have you guys thought about doing a 5 buck plan about what guys should eat to achieve their goals. Make it simple and easy ingredients that don’t require a lot of prep and cooking. Example: (1 week grocery list) buy 3 dozen eggs, 3 packages of turkey lunch meat. 8 bananas.)
Snack – 2 slices of turkey. 10 baby carrots. Glass of water. Multi vitamin. One special dark chocolate.
Just thinking out loud.
Love what you do – if I’m in Jackson – would love to stop in and train. – B
Answer
Can’t help with the nutritionist, and will consider the menu idea.
In general – here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
And here’s something about what I personally eat over a week: http://mtntactical.com/all-articles/a-week-on-rob-shauls-diet/
– Rob
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Question
First, let me say congratulations on your continued success. The new website looks awesome and I cannot believe how many different training programs you have available. I would like to start one of your training programs, however I am not sure which one suits me best and would like your input.
A little about me; I have been in the military for 13 years, most of that was spent in the Infantry. I have been strength training since 2005 and have followed a myriad of different programs. Most of them have been 16 weeks long (IE Eric Cressey’s Maximum Strength, and Show and Go.) Recently I entered the Civil Affairs Qualification course and am currently in the language portion of the pipeline. I was fortunate enough to score a 300 on my last APFT which means I am allowed to do PT on my own rather than with the platoon.
My restriction right now is equipment as I workout in my garage. I have a full squat rack, 300lbs of barbell weight, no bumpers, dip station, dumbells up to 45lbs, 30lb KB, 20″ box, and a TRX.
Also, due to language training I am only able to workout for an hour M-F.
So with all this being said, hopefully I have given you enough information to point me in the direction of one of your programs.
Thanks again for all that you do. – M
Answer
I’d recommend starting our stuff with the Busy Operator Training Plan: http://mtntactical.com/shop/busy-operator-training-plan/
This plan includes strength and work capacity efforts and each session is designed to last around 45 minutes.
– Rob
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Question
I just finished dive school and am now in the EOD pipeline. While at school we’re on our own for PT. I just finished the first 5 weeks of RAT 6 and saw great improvement. Below are my starting weights and ending weights at a body weight of 175:
Power Clean – 185/195
Bench Press – 215/235
Front Squat – 225/240
Squat Clean – did not do due to lack of technique
Military Press – 150/160
Hinge lift – 335/355
The programming worked great and I did all the sessions with the exception of the Friday workouts where we substituted command PT for that day. I wanted to continue the program but my running and cals were starting to fall off. I just renewed my subscription to the website. My question is what next? I was thinking fortitude for GPP unless you have another plan in mind. Thanks for your time and the great work you’re doing.
Best, – R
Answer
I’d recommend Fortitude, then Valor.
- Rob
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Question
Hi I have bought dryland ski program few years ago. Have you changed it since? Is it worth buying it again, is there a discount like for update?
Thanks
Best wishes, – M
Answers:
1) Yes – I updated the plan in January, 2015. Here is the link to the most recent version: http://mtntactical.com/shop/dryland-ski-training-program/
Our programming is always evolving and improving as we learn more. We frequently update training plans to reflect these improvements.
2) No. The version you have is solid and has worked for many.
3) No.
– Rob
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Question
I am a very strong swimmer. I won a 2000m open water swim race against a few naval special operations members and some other people from base. I am being encouraged to push to transfer from my current career community to my dream job as an aviation rescue swimmer. I know I need to up my pull-ups and push-ups and am following the programs on military athlete very closely but what else should I be working on?
Thank you very much for your time.
Very Respectfully – A.
Answer
I couldn’t find much information on the course, beyond the increasing bodyweight calesthenic requirements.
Based on these, beyond swimming, working bodyweight cals and running are areas you should work on.
From our stuff – the Bodyweight Foundation Plan would be a great place to start: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
You can purchase the plan individually at the link above. As well – it’s one of the many plans which comes with a subscription to the site.
– Rob
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Question
Hope things are good in Jackson. I was just reading your article: “Changes I am making to this year’s dryland training, and why”. Very interesting stuff. Is there any chance you can explain what is involved in the “super quadzilla” complex? … how about the heavy eccentric back squats … can you provide any benchmark info on what that includes?
I followed the backcountry ski program last fall … which I really enjoyed. I was finding one problem with the amount of volume/reps involved in the leg blasters …as much as I love the challenge of them … tendinitis and other ‘red-flags’ would always seem to sneak in at some point, despite my best efforts towards executing a clean BW squat and lunge. Guess my main objective, and especially with ski season right around the corner, is finding the same physical punch as a shit-ton of leg blasters minus a bit of volume to keep my knees at ease.
Thanks for any info Rob. – P
Answers:
Eccentric Quad Complex: http://mtntactical.com/exercises/eccentric-quad-complex/
We started the progression at 30% of 1RM Back Squat and will work up to 40%…. hopefully. This is no joke for a guy with a 300# 1RM…
My goal here was to increase intensity (loading) while decreasing volume (reps) with eccentric work – and train more focused pure strength.
Eccentric Back Squat: https://www.youtube.com/watch?v=Fu-4YVNj4iE
We worked up to 1RM Back Squat and do eccentrics based on that 1RM. You can actually do eccentrics with more than 1RM – but we haven’t pushed it there. For this specific dryland cycle, given all the other lower body stuff we’re doing, I’m working the athletes up to 5×3 of 75% 1RM Back Squat with a 5 second eccentric drop.
– Rob
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Question
I’ve been struggling with programming after moving for work. I used to work at with my uncle and we did a typical 4 day body building split. I’m interested in increasing my mobility, endurance, and strength for everyday performance. I have experience with strength training, but I’m not in the best shape endurance wise. Would you recommend jumping right into the Athlete Subscription or should I do On-ramp first?
I’m a civilian. I want to be in shape for my hobbies, such as sports, trail running, hunting excursions in varying climates, etc. Just general durability, strength, and endurance to get better at the things I love to do, plus survivability (on a strength and endurance level) should I ever been in some type of survival situation. – C
Answer
I’d recommend plans from our Virtue Series. Start with Humility (http://mtntactical.com/shop/humility/).
Follow it up with Valor (http://mtntactical.com/shop/valor/).
You can purchase these plans individually at the links above. As well, both, along with 35+ other plans and daily training come with a subscription to the website.
After Valor, roll into the Operator Sessions at the beginning of the most recent cycle. Email when you get to that point if you have any questions.
– Rob
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Question
I am a wildland firerighter and sawyer. Seeking advice on which plans to use to progress through the offseason.
Just finishing up this years fire season here In Washington State. I will be doing some logging and backcountry hunting throughout the winter, but for the most part, winter is slow. Very slow. Looking to do more than just maintain my current fitness level this year.
Good news is that I have nearly 6 months to get this dialed in. Since it appears that most of your programs are in the 4-8 week category. I would like to know how you would recommend progressing through them. Ultimately, I would like to complete your Smokejumper Selection Training Plan on or about April 15th. Beyond that, and the path to get there, I think it best to leave to your expertise.
Thanks, – B
Answer
I’d want you to complete the Smokejumper Rookie Training Plan the 8 weeks directly before selection – finishing it on April 15. Given that – here’s what I’d recommend:
1) Rat 6 Strength: http://mtntactical.com/shop/rat-6-strength/
Start with a solid strength plan – as much for ultimate selection durability as for performance.
8 Week Plan
2) Fortitude: http://mtntactical.com/shop/fortitude/
Maintains your strength and starts building mode-specific endurance – running and ruck running.
6 Week Plan
3) Valor: http://mtntactical.com/shop/valor/
Transitions into speed over ground (running/rucking) and gym-based work capacity
6 Week Plan
1 Week Total Rest
4) Smokejumper Selection Training Plan: http://mtntactical.com/shop/smokejumper-training-plan/
Focused programming sport-specific for selection. Includes a Taper.
8 Weeks
You can purchase Rat 6, Fortitude and Valor at the links above. As well, these come with a subscription to the website.
Good luck!
– Rob
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Question
What are the major differences between the ranger school training program and the valor training program? I will be attending a pre ranger course with my unit in about 8 weeks so i am looking for the best option to up my overall fitness.
Thanks, – T
Answer
The Ranger School Training Plan (http://mtntactical.com/shop/ranger-school-training-plan/) is much more involved and intense, and includes long rucking, focused preparation for the Ranger PFT, bodyweight “smokers,” multiple 2-a-days, etc. Several have used it successfully for Ranger School.
Valor is focused on gym-based work capacity, and speed-over-ground rucking and running performance. This training plan was “lab ratted” through the Operator Sessions – and sessions are designed to last 60-75 minutes.
– Rob
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Question
I just completed my interview for Army OCS, but I won’t officially be in until February. Then I will attend Basic Training for 10 weeks and go to OCS immediately after. I’ve done little training for OCS events, mainly focusing on the APFT which I scored 290 on. 76 pushups 78 situps and 13:34 Run. I purchased your OCS plan but its only 6 weeks. Since I have a few months I was wondering what other plans you would recommend or if I should just repeat the OCS plan over and over until I go to Basic.
Thank you for your time, – S.
Answer
I’d recommend you subscribe to the website and begin our stuff with Fortitude, then roll into the Operator Sessions.
Six weeks out from OCS, cancel your subscription (you can cx at anytime) and complete the Army OCS Training Plan (http://mtntactical.com/shop/army-ocs-training-plan/).
– Rob
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