KUDOS
Hi Rob,
I’m a Spanish fan of your website and methods and Master of Kinesiology (Exercise Physiology) student at the University of Calgary, in Canada and I’m also studying to take the CSCS. And I also try to be a mountain athlete (even though lack of time and money are important limiters to my time spent in the mountains).
I really enjoy the articles you share in your website and I have learned a ton from them and I appreciate your vision of training: train for mission performance, fluid periodization and efficient programming, the unorthodox way in which you plan training. I think you definitely are onto something and you and the MTI will help move the field forward.
I’ve recently seen this documentary made by Rogue Fitness:
It’s about the “levantadores”, which means lifters, of the Basque Country in Spain. It doesn’t explain much about the training, but it explains really well the culture and the origins of the sport: how those guys who were lumberjacks or worked in a quarry would get together and bet on who would be able to lift the biggest stone, or lift it more times. (Mountain races in the Basque Country started in the same way, two guys betting on who could get to the top of the mountain and back to the village first). I find it really interesting how physical work has become a sport, but those guys are still basically training for “real world strength”.
KUDOS
Hi Mountain Tactical Team,
I recently completed the 50 mile training plan to prep for my first ultra in 10 years, which was a 50k. I threw in a lot of “bonus” rest days to take it slow, and would have liked to have had a few more/heavier more upper body pulling exercises in the program, (but then, I have chronically unstable shoulders, so maybe that’s just me). Anywho…
After doing this program, (mostly on a treadmill), I went and did my trail 50k and got first place among the females (16th overall). My stabilizers were more than capable of taking the strain of a trail ultra, and nothing got pulled or strained or overly stressed. The aid station crews kept saying it looked like I wasn’t even trying! I think that’s the mark of some stellar training.
Thanks for putting this together. You guys rock.
KUDOS
I’d like to thank you for all you do and the knowledge and advice you share! I had the privilege of competing in the OCR World Championships this past weekend in Ontario and couldn’t be more pleased.. I finished in the top 20% for my age group (40-44) in both races and more importantly completed every single obstacle and kept both my wrists bands! If you fail an obstacle they cut your band off and your considered disqualified for any prizes etc. I’ve been following your programs for over a year now and felt lean, durable and prepared coming into this event. I did a mixture of Humility which I’ve done in the past along with the mini events from the DEA FAST program with the running improvement program thrown in there towards the end of my training leading up to races. I followed your new thoughts on chassis integrity and my lower back and all around core performed great! I can’t thank you and your hardworking lab rats enough for the guidance I’ve found in your emails, Q & A section and the tried and true real world programs that you guys put out! I look forward to branching out into more adventures of different types and will continue training and staying prepared for whatever may come thru your great programs and the strong mind that ensues as a result!
-J
QUESTION
Also a fond mountaineer. But across the world in India. Do you have any plans to set a MA at Nepal/ India any time soon.
Or Do you have any video regimes folks abroad can look at ?
ANSWER
Sir … sorry, no plans for an Nepal/India location. However, we have mountain athletes around the world follow our programming, including multiple in Europe, Japan, etc. Our training plans are accessed online and available anywhere. I’d recommend you begin our stuff with our Alpinist Fitness Assessment Training Plan (http://mtntactical.com/shop/alpinist-fitness-assessment-training-plan/).
The plans are in english. Unfamiliar exercises are found here: http://mtntactical.com/category/exercises/
– Rob
QUESTION
I work for the forest service fighting fires in idaho. Last season my boss introduced and guided me through mountain athlete workouts for the whole season and I absolutely loved them. I hiked faster, could carry more up mountains, lift more, looked better, and felt better.
The season is over now but I want to stay in shape for next season with the mountain athlete program. Only problem is I move back to Michigan to be with my family and friends, and I don’t know if there are any MA gyms in Michigan. When I was I Idaho we were stationed out at a workstation with only us, so we could move all the equipment and horde all the weights we wanted. Apart from creating my own home gym I don’t know how I would go about doing the workouts at my local gym.
Just looking for some guidance or advice on my situation. I’m sure others have had the same problem I’m having. I look forward to hearing back from you.
ANSWER
We’ve got athletes around the world who follow our programming – either in commercial gyms or home gyms. Many of the big chain commercial gyms have “functional fitness” areas with bumpers, plyo boxes, sandbags, ect. As well, some crossfit gyms offer “open gym” times.
Others train in traditional YMCA’s and are resourceful and creative in making exercise substitutions with what they have to work with – they’ll do hang barbell cleans instead of power cleans, jump on benches instead of boxes, bring in their own sandbag, etc.
– Rob
QUESTION
I’ve had a lot of success with many of your programs, and wanted to inquire about dryland training for competitive swimmers. I’m about to take over the dryland training for our local competitive swim team (for the senior group-ages 14-17). I was browsing your plans for ideas. Curious if you had a training plan recommendation. I’m currently a CrossFit trainer, and attended your Military Athlete training course a few years ago in North Carolina. We’ll be operating out of a CrossFit gym with plenty of equipment, and will be training 2x week. Goals are to compliment their current swim training, increase core strength and midline stability, increase power/speed/explosiveness, and increase general physical preparedness. Any input would be greatly appreciated.
ANSWER
I’ve never worked with this population, so I can’t speak from experience here – but here are some initial thoughts ….
Pre-Season Training?
Focus on upper body pressing strength endurance and mid-section strength. Swimmers suffer shoulder injuries from overuse – and the primary swimming shoulder movement is a pull. My sense would be to build their opposing muscles – in a strength endurance manner … there is so much pulling volume in swimming. This means bunches of push ups, light bench presses, scotty bobs, etc.
Mid section? I’ve recently changed my entire approach and the new methodology I call Chassis Integrity:
http://mtntactical.com/all-articles/chassis-integrity-2-0/
http://strongswiftdurable.com/strong-swift-durable-articles/chassis-integrity/
http://mtntactical.com/all-articles/evolution-chassis-integrity-theory/
With these circuits comes not only great functional mid-section strength, but also great work capacity and total body strength training.
Lower Body work? No need for volume here. Thick legs is just drag for swimmers. Keep it heavy, and with relatively low volume. We’ve had great luck with super squats programming with prep-aged athletes. Get a 1RM Back Squat, then do 20x reps at 75% with 3 deep breaths between each rep. Do 2x/week. Each week, increase 5%… Week 2: 80%, Week 3: 85%. Then re-assess (re-do 1RM), then start the progression again. Each effort should take 3-4 minutes. Have you ever done this? It’s great work.
Power? Keep it simple …. my favorite power exercise is the hang squat clean. I like 9×2 – and increase load each round until 2x is hard but doable. Do it 2x/week. You can complex each set with 2x Broad Jumps.
Work Capacity: I’d go 10 minutes one day, and 20 minutes the next – both with a sprinting focus.
Weekly sched:
- Mon/Wed: Super Squats, 4x 300m Shuttles every 2:30, Chassis Integrity
- Tues/Thurs: Hang Squat Clean, Upper Pressing Volume, 20 Minute AMRAP: 25x Step Ups, 6x 25m Shuttles
In-Season Training?
No need for any work capacity stuff, endurance work or pulling. I’d focus on Heavy lower strength, upper body pressing and Chassis Integrity and go 2 days/weekl
- Day 1: 8×3 Hang Squat Clean, upper pressing volume, Chassis Integrity
- Day 2: 8×3 Back Squat, upper pressing volume, Chassis Integrity
Durability?
Shoulder health focus. We’ve had okay luck with the crossover symmetry stuff. Hard to do with a big group. From our stuff – Shoulder Hand Job, Shoulder Scarecrow, Shoulder Blaster – focus on building rotator cuff strength endurance.
– Rob
QUESTION
I am preparing for a goruck heavy in February and had a few questions for you. I’m currently doing crossfit, but wanted to begin tailoring my training to prepare for the event. I saw that the goruck heavy training plan was 6 weeks long. My question is if I should order the heavy plan now and stretch it out, or use another one of your plans for now and then start the heavy training plan later. If the latter, what plan do you suggest?
ANSWER
I’d recommend completing the GoRuck Heavy Plan now (http://mtntactical.com/shop/goruck-heavy-training-plan/), taking a week off and dropping into the Operator Sessions on the website, or completing the “Virtue” series or packet (http://mtntactical.com/shop/virtue-series-packet/) of plans, then re-completing the GoRuck Heavy Plan directly before your event.
Doing it now will give a great assessment of your current physical and mental fitness. When you re-complete the plan before your selection, my sense is both your physical and mental fitness will be at higher levels and you’ll go into the event strong and confident.
You can purchase the Heavy plan at the link above. As well, it, along with the Virtue packet of plans and many others come with a subscription to the website.
– Rob
QUESTION
So basically I have done a bunch of goruck events over the last 3 years, few heavies and a HCL, I kinda fell of the wagon a year ago but now it’s time to get back on the horse. I did all my own training before but struggled through, I don’t wanna do this, this time. I’m starting from scratch pretty much, I have 11 months before I do selection and it seems people come to you for your training programs and do very well. I want to finish with your selection program leading up to the event but I need some structure between now and then, I have plenty of time for training now but need to start relatively slow.
Any help in would be greatly appreciated.
ANSWER
2 Options …
1) Virtue Series Training Packet: http://mtntactical.com/shop/virtue-series-packet/
4x great military-specific training plans we lab ratted as part of the Operator Sessions – include strength, endurance (running and ruck running), work capacity, core/midsection work. 27 weeks of training counting rest weeks between plans.
2) Athlete’s Subscription to the Website: http://mtntactical.com/shop/master-subscription-plan/
I’d recommend starting with Fortitude, then rolling into the daily operator sessions until you’re 10 weeks out from the selection, then dropping into the selection plan directly before your event.
– Rob
QUESTION
I just signed an 18x contract and will be shipping to basic in August of 2017. What program would be best to prepare me for the SOPC course followed by selection? When should I start the program considering the delay between the time I ship for basic to the time I go to selection?
ANSWER
For others in your situation I recommend the Ruck-Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
This includes completed the final, Ruck Based Selection Training Plan directly before basic.
It’s unclear and inconsistent for the time between basic and selection – so I like guys to go into basic primed, knowing they may lose selection fitness at Basic. But without knowing the specifics of the time after basic, before selection, and not knowing how much time you’ll have to train, it’s the best option. You can repeat portions of the plan, time permitting, before selection.
Others have followed this pattern successfully.
– Rob
QUESTION
I am interested in moving to Jackson for the winter to do some intense training. I have a solid 6 months where I could train at your facility and test some of your programs. My background is varied but mainly in endurance competition. I was a NCAA division 2 runner in college, All-American triathlete, and at different times in my life seriously trained for other events such as spartan races, goruck, crossfit, mountain biking, and motocross. I have a degree in Corporate Fitness and Physical Education from Minot State University. I am 24 years old, 5’7”, 150 lbs. Most recently I was on the Sawtooth Hotshot Firefighting crew this past summer. My preference would be a muscle mass building/strength gaining program, as I have mostly trained endurance in the past and would like something new, but would be up for any other program as well. Oh and I am burnt out from rucking. I went from 8 months of goruck training to all summer carrying around a pack at my job, so I would prefer not doing that. Let me know what you think and/or what programs you are wanting to test and maybe we can work something out.
ANSWER
Please know we currently don’t do any personal/individual training here. If you moved to Jackson and wanted to lab rat, you’d drop into whatever cycle we were working with at the time. Nothing at MTI is about the individual needs or wants of our lab rats. Our focus is on improving mountain and tactical athletes’ mission performance and keeping them safe.
Given that and what you want to do in terms of your training, we may not be the best fit for you.
If you do make it to Jackson this winter, reach out and we’ll give you a shot.
– Rob
QUESTION
I have a couple of questions regarding two of your programs.
1. I am doing the low back training program v2. I just completed workout 31 and in the home stretch. I have found that the workouts have gotten longer and longer, and it is getting hard to sustain doing workouts that last from 1.5 hr to 2 hr several times per week. As I look at the last 9 workouts the reps seem to be increasing, so I was wondering if this is a common issue or, if I am doing something wrong. e.g. Last workout of 600 stepups with 20# pack with the follow on work easily took 2 hours total. When I look at the next two weeks having 650 step ups and 750 stepups I start to get concerned about the amount of time.
To help with the discussion, I have to admit that I have not been following the perscribed loads exactly, and have added weight where I feel that I am strong enough to do 6 rounds with more weight and decreased a few time (e.g. Bulgarian split squat).
2. Before I hurt my back I was an active crossfitter and before that an active climber, onsighting 5.10a in my prime. I have put on weight, some of it muscle, a lot of it fat. I want to start training for climbing big walls and doing some big hikes, including some overnights and multiday hikes. I was wondering if you could recommend which program to transition to after I finish the low back recovery program?
ANSWER
1. You’re not working nearly briskly enough. The step up sessions may take a little more time, but not 2 hours. Session 31 is designed to last 50-60 minutes. Work briskly through the sessions – don’t work frantically, but don’t linger. Be efficient and pay attention to the prescribed loads. 650x Step Ups should take 30-40 minutes, max.
In general, the plan gets harder as you progress through it – loading increases, step up numbers increase, hiking with a pack increases … as your fitness improves, the work increases.
2. Focus on your climbing fitness with our Rock Climbing Pre-Season Training Plan: http://mtntactical.com/shop/pre-season-rock-climb-training-plan/
This plan includes work capacity and general fitness work, but also focused climbing fitness. It requires a bouldering wall – and is designed to be completed in any commercial rock gym with a general fitness climbing area.
– Rob
QUESTION
I spent the last 3 years getting myself Strong and agile. I will be turning 52 in January. I just had 2 disks replaced in my neck 2 weeks ago. I can slowly work back into what I was doing. I want to do things smart but get back to the Intensity and Build even more strength and durability. My flexibility is crap. That is a weakness I need to focus on. Any advice you may have I would greatly appreciate. I need to get back to my military job and crush my PT test again. Thanks
ANSWER
I don’t have a good program to recommend for you – it seems too close to our surgery. Understand I’m not a doctor and I’m not privy to what you’re being told in terms of movement restriction or caution.
I’m afraid even our bodyweight plans might be too intense for you right now.
When you are given full training clearance, I’d recommend starting again with Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/.
Flexibility training? Can’t help there. As you know, we do mobility exercises during our strength circuits, but flexibility has never been the focus of my approach. Not sure where to send you for this. Wish I could offer more.
– Rob
QUESTION
Just saw the military essentials packet. Is this progression something you recommend for someone who will commission in May and then report to BOLC/ranger school? I’m looking for all around improvements before I head off to training after commissioning.
ANSWER
Absolutely – this series of plans would be a great foundation for your BOLC/Ranger School Summer and Fall.
Here’s the link: http://mtntactical.com/shop/military-athlete-essentials-training-packet/
– Rob
QUESTION
I am a longtime devotee of your programming. I have used your Hypertrophy, RAT 6, Patrol Officer, Bodyweight 1 & 2, Running Improvement, and Sandbag plans all with great success.
I have recently started looking at new equipment to supplement my home gym and I am intrigued by the Reverse Hyper machine (Westside and Rogue). Do you have a recommendation for incorporating this machine into an existing plan for general fitness and not simply for rehabilitating an injury?
Thanks for your great work. You certainly have a great product that produces life changing results.
ANSWER
I used to have a couple of these, but didn’t use them enough and sold them. If you use it for posterior chain/hamstrings, you could sub in Reverse Hypers for barbell exercises with the same goal – hinge lift, walking lunges and good mornings from my programming.
The power lifters – West Side, etc., have the most experience and I’d defer to their set/rep schemes and loading.
– Rob
QUESTION
I’ve been looking at your training plans you offer on the site and was wondering which you’d suggest if I wanted to have a decent mix of bodyweight & ruck exercises, ruck running & trail running? I’ve done a few GR events as well as UKSF style events over here in the UK. I’m looking to get fit for a HHH that GR might be doing next year, so need the bodyweight+ruck exercises portion as well as getting better at TABs [running with Bergan].
Seems like the Oz SASR might be good for running but might not involve much PT, so maybe the Selection Training Packet might do it, but that doesn’t mention running/rucking.
ANSWER
Options for you ….
1) Ruck Based Selection Training Plan: http://mtntactical.com/shop/ruck-based-selection-training-plan-v5/
Bodyweight work focused on the APFT, unloading running and intervals, Heavy Rucks (60#) up to 18 miles. Multiple 2-a-days and long Saturday rucks. Most intense plan suggested here. No “Ruck Exercises” – but does include multiple sandbag exercises – which should be very similar.
2) Humility: http://mtntactical.com/shop/humility/
In addition to intense bodyweight work and dumbbell focused work capacity events, also includes unloaded running (peaks at 12 miles) and 25# ruck run or weight vest runs peaking at 7 miles.
3) Air Assault Training Plan: http://mtntactical.com/shop/air-assault-school-training-plan/
Bodyweight work focused on the APFT, Hard work capacity events, rucking, timed ruck runs, unloaded running, sandbag work.
Finally, we do have 3x GoRuck-Specific Training Plans (Challenge, Heavy, Selection) Here: http://mtntactical.com/?s=Goruck
– Rob
QUESTION
I hope this finds you well. I am interested in purchasing a mountain fitness plan that would support ski mountaineering racing this season and into the future. I am an amateur racer looking to take my fitness to the next level, and although I would love to commit to training in the gym with you all, my work-life balance will probably need some refining before I get to that point. Do you have any suggestions as to which program would best suit my needs? I would imagine one of the base programs plus the backcountry package, but I wanted to see what input you all happened to have on the subject.
Thanks so much and I look forward to hearing back from you all and training.
ANSWER
We actually have a sport-specific Randonee Race Training Plan we developed working with some pro athletes. Here’s the link: http://mtntactical.com/shop/randonee-race-training-plan/
Note … if there’s no snow you can ski bound, or…. you can skin on a treadmill. We’ve done with before with our pros.
Good luck!
– Rob
QUESTION
I am inquiring about a program I purchased “USMC Basic Recon.” If I were to try to stack two programs together, the recon prep with another; what would be your opinion on the best suited program to do this with, a program focused on the idea of legs, lungs, core?
ANSWER
Achilles (http://mtntactical.com/shop/operator-achilles/) is a great plan to lead into the USMC Basic Recon.
– Rob
QUESTION
I don’t have a question but I just wanted to let you know how much I enjoyed your “Ultimate Tactical Athlete Training Session.” I’m hoping this is a preview for a new plan? Keep up the good work, coach!
ANSWER
All of our Operator Sessions training plans deploy similar methodology. The plan that is closest to the Ultimate Tactical Athlete Training Session would be Actaeon: http://mtntactical.com/shop/operator-actaeon/
Actaeon is the 6th and final plan in our “Greek Hero” Series of training plans and represents the most recent iteration of our Fluid Periodizaton programming methodology. It can be purchased at the link above. As well, it’s one of the 130+ training plans which come with an Athlete’s Subscription to the website.
– Rob
QUESTION
I’ve emailed you in the past. I am living in Tajikistan and training MMA fighters and some US operators here. I just wanted to check if you will be running any of your courses in Europe again this year. I believe last year you had on in Germany. I would interested in attending.
By they way, I’m excited to be training for summiting a 5000m peak here this February. We are going to use one of your programs. We will be doing a 1 day acclimatization climb and then a 2 day summit bid. Which program do you recommend?
ANSWER
Sorry, no plans for Europe Course right now.
Big Mountain Training Plan: http://mtntactical.com/shop/big-mountain-training-program/
Good luck on your climb!
I’m emailing you on behalf of our Brigade XO and Commander, they are very interested in getting our unit to institutionalize and build a culture based around functional fitness.
We want to train well-qualified instructors and present easily-accessible videos to the soldiers of the Brigade. We’ve started a Functional Fitness Working Group that meets twice a week with qualified CrosssFit Level 1 and Level 2 instructors that have experience coaching, and a physical therapist to promote the “pre-hab” and injury prevention angle. We’ve started making functional movement videos and the plan is to create videos and related articles on programming, conditioning, energy systems, nutrition, and other baseline important topics that we could give as recurring seminars. We’ve purchased deployable functional-fitness shipping containers loaded with bars, plates, kettlebells, jump ropes, medicine balls and anything else the companies can take with them to Forward Operating Bases and we want those to be used in the rear as well in conjunction with good gym concepts like brag boards to maintain competitive improvement amongst platoons. Our current plan to maintain enthusiasm and interest is to have weekly, monthly, quarterly, and yearly competitions amongst the companies and battalions in the Brigade.
We really want to have guys training the most effective way possible. We want to shake up the “long run day alternated with a pushup/situp pyramid” mentality that leaders are locked into. We want to have guys that can train with near-perfect movement and the correct amount of intensity to build the strength to move swiftly with or without a load, move farther faster than the enemy and have the strength to fight and maintain an objective once they get there.
What kind of specific benchmarks or information would you need from us to help us guide the program in the right direction? We don’t want to re-invent the wheel and would love to use your expertise in this project.
What would be the cost of getting as many as 60-80 leaders trained in your Soldier Athlete system and is that a flow that we could maintain quarterly or every 6 months?
Would there be a sustainable merit to a tiered training system, with the lowest level focusing on the basic movements, then later levels with more advanced instruction and programming concepts?
Thank you very much for your time, I hope to hear from you soon.
ANSWERS:
Q: What kind of specific benchmarks or information would you need from us to help us guide the program in the right direction? We don’t want to re-invent the wheel and would love to use your expertise in this project.
A: We’ve been approached by several units in the past 10 years with similar goals, traveled and instructed at several, and spent several weeks working directly with a enlightened battalion Co at Fort Bliss. We’ve found there are 4 major obstacles units have to implementing the program you envision:
- 1) Limited Equipment;
- 2) Unwillingness to set aside Army PRT requirements;
- 3) Unwillingness to allow multiple PT times during the garrison day to maximize equipment limitations;
- 4) CO turnover … ie. huge investment by the current CO is wasted when the next CO comes in with different ideas.
Before moving forward I’d want to discuss these issues with the command. As well, over the years we’ve found even special operators at tier 1 units rarely have the time for fitness programming. Professional soldiers at all levels want to understand the methodology behind their fitness programming, but away from the course, few have the time required to actually program. What this means practically is a developing centralized unit programming person or resource, with knowledgeable “coaches or Unit Fitness Leaders” at the ground level to implement the programming and adjust as needed on the fly given time/equipment/personnel limitations.
Here are some lessons learned over the years:
- Command has to be on board and be willing to take the heat by ignoring Army PRT (you can’t do both army PRT and a full-on functional fitness training program), buying equipment, and allowing multiple PT times during the course of the day to maximize equipment use – i.e. not enough equipment for everyone to train 6:30 – 7:30.
- Equipment: Start simple. A good coach can design a yearly transferable, functional fitness program with some sandbags, 25# dumbbells, pull up bar and IBAs. Equipment is never an excuse. We’ve built several of these programs. Too often we’ve seen commands paper over fitness deficiencies by purchasing packages of functional fitness equipment, but not investing in programming/coaching instruction and education. Know this: programming and coaching is everything. Invest here first.
- Pay attention who learns the programming/coaching. Focus on those who are interested and key unit fitness leaders responsible. We’ve taught programming courses to entire battalions a company at a time, and each course, found 1/2 to 2/3 of the students simply not that interested. Save your education dollars and have the most long term impact by purchasing instruction for key unit fitness leaders, and those genuinely excited and interested in becoming unit coaches and learning programming. Know that it is possible this is not designated by rank.
- Don’t make a mountain out of a molehill when it comes to safety. From a fitness perspective, programming is everything. In our own programming, we’ve moved away from many of the exotic, fancy exercises in favor of simple movements which transfer to the battlefield. None of these exercises are that complicated, and if loaded reasonably, simply aren’t dangerous. Stats show playing basketball or soccer is much more dangerous than functional fitness training.
Q: What would be the cost of getting as many as 60-80 leaders trained in your Soldier Athlete system and is that a flow that we could maintain quarterly or every 6 months?
3-Day Course Cost is $399/student. It would be possible to maintain this with unit commitment, but see comments above. Save resources by discriminating on who gets instruction, and having these coaches/unit fitness leaders teach the movements.
Q: Would there be a sustainable merit to a tiered training system, with the lowest level focusing on the basic movements, then later levels with more advanced instruction and programming concepts?
A: Absolutely and this is what I recommend. Most efficient would be to pay to instruct only Unit Fitness Leaders and others excited and interested in learning to coach/program, and have them instruct the exercises. Unless you deploy programming heavy on olympic lifting, the exercises simply aren’t that complicated. The issue isn’t the exercise, but loading. Coaching fixes this.
– Rob
QUESTION
I just purchased and began your bodyweight foundation plan. I am wondering if you have a substitute suggestion for the E/O exercise? I tried and tried and I just can’t seem to get the coordination right. I watched the video several times and I still look like a turtle on its back struggling. Any suggestions?
Very excited about everything else in this program!
ANSWER
Everybody sucks at eos at first. You need practice. Keep doing them.
– Rob
QUESTION
I just bought the BW 1 training plan this past weekend. I went through the first session today and was unable to complete all of the workout. I did ever section but only could complete a lower amount of each section. What would you recommend I do to modify the program to my fitness level. I had the biggest issue with the 10 rounds of the mini leg blaster.
ANSWER
Cut the reps in half and keep grinding.
– Rob
QUESTION
I wanted to touch base with you and get your opinion/thoughts about the ideal size of a group for training purposes? For the purposes of this question, assume that equipment will be sufficient, however 1 individual will be leading the training session with potentially up to 4 additional assistants available to assist, although all 5 personnel will also be participating in the training.
ANSWER
This depends on several factors….
- – Equipment limitations
- – Athlete experience
- – Coach Experience
- – Space
- – Individual Training Session
I’ve individually coached 100+ people in a bodyweight training session. I’ve also coached 25 athletes broken into 4 separate training sessions at one time….. but I’ve got lots of experience.
Equipment – for strength sessions, 3x per barbell works well. A new coach can likely coach 2x barbells/racks. An experienced coach – 6-8x barbells/racks = 24 people. This is for strength circuits under my programming methodology.
Work capacity events demand less equipment, but more attention.
– Rob
QUESTION
Hey Rob, I have a question regarding the APFT improvement plan. I am on week two and it calls for doing 35% of my pu and su. My APFT max for pu is 70 reps. The problem I’m having is being able to do 24 pu every 60 seconds for 5 rounds. Maybe I’m just not strong enough or not pushing myself hard enough. After the second round if 24, I just don’t have enough in me to do 24 in a row. And then I get to the point where I’m going well past 60 seconds to be able to do 24. And then I see later this week I have to do 40%. I have no idea how I’ll be able to do that. Are there any tips you can give me or tell me what I’m doing wrong? Or if I’m even doing anything wrong and just being weak?
ANSWER
You can break the sets and rest if needed – I have to. You can also go to your knees – I’ve done that too. Just keep grinding.
-Rob
QUESTION
I’m a sergeant in the army national guard. I am following your SFRE plan as I prep for that selection and I’m also following your advice on nutrition. My question is I just got moved to the midnight shift at my police department and I was wondering if you had advice or previous experience with anyone who was on that shift as far as training and nutrition go as well as sleep advice. Any help or tips would be fantastic.
ANSWER
No change in nutrition. Follow our nutritional advice here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Sleep? I can’t help there. Closest I got to the midnight shift was the midnight to 4am watch on my old Coast Guard Buoy Tender. I’ve read a little bit about it … a big issue is light … so keep your bedroom darkened – esp. windows, and watch the caffeine consumption halfway through your shift – i.e. cut back, all the way if possible.
Noise might be an issue. You might want to try a white noise phone app.
I have trouble sleeping … always have, and often take melatonin before bed – it helps a lot.
Wish I could offer more.
– Rob
QUESTION
I am currently at TBS and personally feel that my overall fitness is diminishing throughout the POI, despite the rucks and other combat conditioning. My goal is to attend IOC immediately (mere days) after graduating TBS in late March. What would you recommend to supplement training for my goal? Often there is very little time to get a workout in and equipment can be limited as well.
In the past I have trained using the AMGA Pre-season Mtn. Guide and Alpine Guide program for separate goals, in addition to the Ruck-Based Selection Program about a year back.
Thank you very much for your time and consideration.
ANSWER
I’d recommend the Busy Operator I Training Plan: http://mtntactical.com/shop/busy-operator-training-plan/
– Rob
QUESTION
Hi Rob. I’m interested in a workout that can be done without a gym, similar to the Tactical Athlete workout. Do you still recommend your Sandbag weight vest dumbbell plan? Any other plans you recommend?
ANSWER
Here is a link to our Limited Equipment Training Plans: http://mtntactical.com/product-category/fitness-plans/general-fitness-plans/limited-equipment/
Finally, many of our selection plans and school plans deploy limited equipment. Each has a “required equipment” tab – which will help you decide. A good one is the Ruck Based Selection Training Plan: http://mtntactical.com/shop/ruck-based-selection-training-plan-v5/
– Rob