Kudos
Thanks Rob! I just assessed my 3 mile today in Humility, 4 minute improvement, very happy with the results.
You programming is awesome, and really been enjoying it. Thanks for the quality work!
Regards, – L
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Question
First off, thanks for taking time to answer questions for all of the SSD/MA followers like myself. I’ve completed numerous MA programs and really enjoy them and have seen some great results.
I’m currently in week 2 of the APFT improvement plan and have a couple questions. Just to give you a baseline of where I started, I completed 80 push ups, 88 sit ups and ran a 13:33 2 mile on Session 1.
The first question is related to completing the sessions themselves. On the push up and sit up sessions, I’m having trouble finishing all the reps for all five rounds. I can usually make the first 3 or so but not the last 2. During the run focused sessions, I can easily keep pace for the 200m intervals, but have trouble with the 800m and 1 mile intervals. Should I just complete as many reps as possible and run as fast as I can, even though I’m not hitting my rep or pace goals? Or should I rest slightly longer than prescribed?
What should I do after completing the APFT plan (I’m only going to have time to complete 4 out of 6 weeks)? I’m thinking I should focus on regaining some strength since I’ll have gone a month with no barbell movements. I have both Rat 6 and Big 24. Which would you recommend? Or would you recommend something else?
Thanks again, – J
Answer
For the push ups …. at first, like you, I could get through the first 3 rounds, then had to go to my knees for rounds 4 and 5. Do the same.
For the sit ups and run – these weren’t a problem for me. Just do your best. As you work through the plan and increase fitness, you’ll improve.
After the APFT Plan – I’d recommend strength and loaded movement (rucking). You could complete Rat 6 and add in your own rucking via 2-a-days, 3-4 days a week, or by alternating days between Rat 6 and rucking (Mon – Rat 6, Tues – Ruck, Wed – Rat 6, etc). For your rucking, start at 4 miles and 45 pounds and add .5 mile/week, or follow the 4-Week Ruck Improvement plan’s progressions.
Another option is Fortitude (http://mtntactical.com/shop/fortitude/) which combines strength, distance running and ruck running.
- Rob
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Question
Can you suggest the best Mtn. Athlete workout for ski patrol? Heavy lift served skiing but also running loaded sleds, upper body work for this as well as carrying sleds up the chair lift and climbing towers for lift evacuation practice.
I was looking at backcountry or dryland but perhaps you have another suggestion? Perhaps that will be a product offering someday.
I ski patrol at Sugarbush in Vermont.
Thank you in advance,
- B
Answer
I’d recommend the Dryland Ski Training Plan (http://mtntactical.com/shop/dryland-ski-training-program/).
This plan’s focus is eccentric leg strength and leg lactate tolerance for lift-assisted skiing, but it also includes extensive core-strength training and upper body strength training. It will transfer well to your ski-patrol job.
– Rob
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Question
I finally got my ass off the couch and got around to starting the assessment. I wasn’t able to do a single rep of pull ups or dips (parallel bars, not bench) within the 60 seconds, despite giving myself the full 3 minute rest, possibly due to being overweight, out of shape and exhausted by the previous exercises, and having rarely done either of them in my lifetime thus far. Should I carry on with the plan? If so, what should I do about the pull ups and dips? I was thinking of losing weight by swimming, and then redoing the assessment. What do you suggest? Also, how exactly do you want the dips performed? Chest dips (leaning forward) or tricep dips (body straight up)? I did the former. – P
Answer
Stick with the plan.
For the Dip and Pull up progressions, do 3x negatives each round. Jump up, then let yourself down slowly.
Do chest dips.
One rep at a time….
– Rob
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Question
My name is Anthony and I am an engine crew member in Dubois, Idaho. Grant Davis referred me to you all and I have a few questions regarding the training program. I am living in Driggs for the winter and was wondering what alterations could be done to accommodate the snow while trying to stay as close as possible to the tucks and field training. I have a membership to our anytime fitness so I should be just fine getting the weights and indoor exercises. Also, could I start the training soon and then simply repeat the six week program throughout the winter?
All the best, – A
Answer
A big component of the Hotshot/Smokejumper Pre-Season Training Plan (http://mtntactical.com/shop/hotshot-crewsmoke-jumper-pre-season-training-program/) is rucking – and there’s no substitute for it. Which means outside for you on the snowy roads and in the cold Wyoming wind of Dubois. We do the same here in Jackson – without the wind….
You don’t want to repeat the plan again and again – it’s too intense. What I’d recommend is completing the plan now, then dropping into our Mountain Base programming, then re-completing the Hotshot plan directly prior to your fire season.
– Rob
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Question
I am interested in your 6 week FBI Special Agent PFT program. Couple quick questions: how may of the days have two or more sessions a day; and approximately how long are the sessions.
Thanks, – D
Answer
Just two of the sessions in the plan are 2-a-days, Session 1 and 11.
Overall sessions are designed to last 60-75 minutes.
Here’s a link to the plan: http://mtntactical.com/shop/fbi-special-agent-pft-6-week-prep-program/
– Rob
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Question
I apologize if you’ve gotten this question a million times.
I’m preparing for Army SFAS and was wondering which program to use (the Ruck based selection training plan vs SOFD-D training plan).
When I went through the “wizard” on your site it didn’t list the Ruck Based training plan.
One note – I’m 38 and preparing for selection. Any advice on which plan to use based upon my age? Not that I’m old but just want to take that into consideration as well.
Best, J
Answer
Many have used the Ruck Based Selection Training Plan successfully for SFAS (http://mtntactical.com/shop/ruck-based-selection-training-program/).
Good luck!
– Rob
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Question
Thanks a lot for the quick reply. Just wondering with the SASR package, there is an entry test about a month before selection begins. Does the program take this into account? Also have you had much feedback on the SASR program from guys who have attempted selection?
Sincerely, – C.
Answer
The SASR Selection Training Plan (http://mtntactical.com/shop/sasr-selection-training-plan/) is an assessment-based training plan which includes focused work for the Special Forces Entry Test (SPET) and a long ruck. Day 1 in the plan you’ll take the SPET and later in the week you’ll complete the long ruck. As you work through the training plan, training will include specific sclaed work on these events, including re-assessments.
You should be prepared for your entry test.
– Rob
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Question
I was turned on to your programming last year when I was in Afghanistan. It has been awesome. I am a prior Marine helicopter pilot and last year took some time to fly for the US Department of State as a contract pilot which is were I was turned on to your programming. I have always valued fitness and the many benefits that come with it. For me, the greatest benefit and the one that interests me the most is mental. The personal challenge and internal struggle of fitness is something that fascinates me. I use strength and conditioning activities as a way to keep things in check, to reset, and for clarity.
I am interested in how physical activity can be used for strategic planning, design, and innovation in organizations. There is a lot of research out there about how physical activity improves mental function in both short and long term. I am wondering if you have come across any research about organizations that use physical activity as part of strategic planning.
I currently work as a consultant for a boutique Washington D.C. based consulting firm that primarily serves civilian agencies of the U.S. Government. In the near future I am going to be starting my own business in this field. I am interested in finding ways to combine existing strategic planning activities and tools with physical activity to help groups tap into creative and high-energy potential that exists inside, but that they many not leverage sitting in a conference room strategy session.
Any resources or ideas would be greatly appreciated. – JJ
Answer
The only example I’ve seen, and you know already, is physically-based “team-building” exercises for leadership teams. But these aren’t strategy.
We do believe that at least for the athletes we serve – mountain and tactical – “training improves everything.” This improvement moves beyond physical and extends into technical skill, professional career development, business planning, etc. As part of this we’ve developed a “Fitness Culture Assessment” for military and first responder units. I haven’t thought through how to apply this to strategy.
Perhaps there could be some sports game strategy application and carryover to business strategy. So a company requires noon-time basketball league participation – and learns from it.
– Rob
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Question
I am a platoon leader in the US Army and have been doing your programs for roughly 4 years.
I saw your post from August about helping the team and am wondering how I can be of service?
I have completed your stamina and ruck based selection training packets multiple times and encourage everyone to get them. I have the Delta Prep packet but not enough time outside of work to actually do it in its entirety.
I was on my Brigades Heavy Bataan Death March team last year and we placed 4th out of 40 and hope to be in the top two this up coming year.
I havent been afforded the opportunity to attend Ranger school or SFAS yet but am still prepping as if I am and fighting for a slot.
Is there anyway I can help with the research/programming yall do? I would even like to take leave sometime to come out and meet/learn from the team. = J
Answer
We’ve started using our connections and contacts for some focused, remote-lab rat work on ongoing studies. We currently have one going on for the best way to program for pull ups, hope to start another soon on the best way to program for push ups, and a third, soon, on the best way to train for rucking.
We’ll announce these studies and the remote lab rat opportunities through our facebook page, and email newsletter. If you haven’t signed up for that, pls do.
We’d love your help.
– Rob
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Question
I’m finishing the LE 6 week strength, plyo agility phase this week. Next week is supposed to be the unload week. I’m traveling for work next week and staying at a hotel. Do you have any suggestions for doing an unload week at the hotel? It’s a dive job and I will be sitting on a boat just running side scan for the first half of the week and possibly diving later on. As always, thank you for your help. – T
Answer
Below are sample sessions from our Stuck in a Motel Training Plan (http://mtntactical.com/shop/stuck-in-a-motel-training-plan/).
– Rob
SESSION 1 – AM
Obj: Strength
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Rounds
8x DB Thrusters – increase load each round until 8x is hard, but doable, then immediately …
2x Burpees (be explosive!)
Hip Flexor Stretch
(2) 6 Rounds
8x DB Floor Press – increase load each round until 8x is hard, but doable
4x Hand Release Pushups
8x 1-Arm Row – increase load each round until 8x is hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch
(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch
SESSION 1 – PM
Run 30 Minutes, Moderate Pace
Moderate = comfortable but not easy
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SESSION 2 – AM
Obj: Work Capacity, Core
Warm up:
4 Rounds
5x DB Hang Squat Clean @ 15/25#
10x Push Ups
10x Sit Ups
Instep Stretch
Training:
(1) 6 Rounds for Time
5x DB Hang Squat Clean @ 25/35#
5x Clapping Push ups
Rest 3 Minutes
(1) 4 Rounds for Time
.25 Mile Treadmill Run
5x Renegade Man Makers @ 15/25#
(3) 4 Rounds
10x Flat Bench Knees to Elbows
60 Second Front Bridge
10x EO’s
SESSION 2 – PM
a) 300x Step ups …. OR ….
b) SWIM PT for 20 Minutes
Breast Stroke down back
5x Push ups
10x Air Squats
10x Flutter Kicks
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SESSION 3 – AM
Obj: Strength
Warm Up:
3 Rounds
Dumbbell Complex @ 15/25#
Training:
(1) 6 Rounds
8x Walking Lunges – increase load each round until 8x is hard, but doable, then immediately …
2x Jumping Lunges (be explosive!)
Hip Flexor
(2) 6 Rounds
8x Arnold Press – increase load each round until 8x is hard, but doable
4x Clapping Pushups
8x DB Pullover – increase load each round until 8x is hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch
(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch
SESSION 3 – PM
Run 30 Minutes, Moderate Pace
Moderate = comfortable but not easy
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SESSION 4 – AM
Obj: Work Capacity, Core
Warm up:
3 Rounds
8x Goblet Squat # 25#
8x Push Ups
8x Sit Ups
Instep Stretch
Training:
(1) 8 Rounds
8x DB Front Squat @ 25/35#
50x Step Ups
Rest 30 Seconds
(2) 4 Rounds
10x Flat Bench Back
Extension
20x Flat Bench Crunches
5x Bench Walk Ups
SESSION 4 – PM
a) 300x Step ups …. OR ….
b) SWIM PT for 20 Minutes
Breast Stroke down back
5x Push ups
10x Air Squats
10x Flutter Kicks
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SESSION 5 – AM
Obj: Strength
Warm Up:
3 Rounds
Dumbbell Complex @
15/25#
Training:
(1) 6 Rounds
5x DB Craig Specials – increase load each round until 5x is hard, but doable, then immediately …
3x Squat Jumps (be explosive!)
Hip Flexor
(2) 6 Rounds
10x Dumbbell Bench Press – increase load each round until 10x is hard, but doable
4x Clapping Pushups
8x Seated Alternating Dumbbell Curl- increase load each round until 8x is
hard, but doable
2x Renegade Row @ 25/35#
Lat + Pec Stretch
(3) 3 Rounds
5x Shoulder Scarecrow
Pigeon Stretch
SESSION 5 – PM
Run 30 Minutes, Moderate Pace
Moderate = comfortable
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Question
Looking for some guidance. I’ve purchased your body weight training program as well as your peak bagger program, and loved each one. I am now in search of a general program that will equip me with the fitness necessary to tackle a majority of alpine weekend warrior trips this winter. I understand there isn’t a one plan approach to all alpine activities, but I’m hoping you could recommend a general, full body program that will ensure I’m not completely left behind and trashed when I head out. Any recommendations and/or guidance is greatly appreciated. Thanks! – B
Answer
We’re building a series of base fitness training plans for Mountain Athletes designed to be deployed as your day-to-day training in-season, or between sport/season-specific train up. These plans are available with a subscription or through direct purchase.
Here is an overview of the base fitness approach: http://mtntactical.com/mountain-athlete-articles/plan-focus-mountain-base-alpha/
Start with Mountain Base Alpha (http://mtntactical.com/shop/mountain-base-alpha/), and follow it with Mountain Base Bravo (http://mtntactical.com/shop/mountain-base-bravo/). I will be building Mountain Base Charlie next week.
– Rob
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Question
Would it be alright to supplement your buds program with more push-ups? If so, how? I’m very happy with all my scores, but would like to up my push-ups from 80 to 100 – T.
Answer
Not advised, but you could add it after Thursday’s swim. Do the same progression as you do on Mondays.
– Rob
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Questions:
1. Do you think step ups are better than hiking incline on a treadmill? If so, why?
2. How early is too early to train step ups for massive vertical? Is 11 months out the time to start.
3. For a “slow ultra” (46 hr cut off) but tons of vertical (29,000’) — would you recommend the Big Mountain Plan or the Peak Bagger plan? Or possibly do both (Peak Bagger first, then Big Mountain).
4. My thought is start working in priority this off season: 1. Vertical ascent/descent 2. Strength 3. Shorter runs (4-5 days in the gym, 2-3 days shorter runs) … this rebuilds my body … then in the spring time, transition to 1. Long runs (2-4 hrs), 2. Vertical ascent/descent 3. Strength (2-3 days in the gym, 2-3 days of long endurance/trail runs)
Thanks for your time—I appreciate what you do. Feels good to get back in the gym. – M
Answers
1) Not sure. We use step ups because everyone, everywhere, can find a backpack and a bench/box/step for step ups. Years of using them have demonstrated transfer to uphill climbing strength and endurance.
2) We’ve found it takes longer to develop endurance than strength and work capacity for mountain athletes. As a mountain athlete, you can never get too far from the cardio demands of mountain travel – loaded movement and uphill climbing/hiking ability. So, like running, you should always be doing step ups, but the duration/intensity modulates depending upon where you are in your training plan.
3) Neither is perfect for this much vertical, but of the two, I’d recommend the Peak Bagger Plan – it’s shorter, more focused, and more intense – you could train it exclusively in the off season, then work in elements – especially leg blasters – as you moved closer to your ultra racing season. Your running training should include vertical gain and loss – lots of it.
4) Good plan – start now with Peak Bagger.
Note – you have to train long to go long, and not suffer terribly. During your “base training” – we’re talking 80-100 miles/week. This takes lots of time, and will likely cut into your gym-based strength time. That’s okay. Train for the event.
– Rob
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Question
I am looking for some advice on choosing the right plan. I am currently in the SF Qualification course. I purchased the Q course prep plan not too long ago and I’m looking to advance my physical fitness levels. I am 6’2” and weigh 170 lbs. I am looking increase muscle mass and strength which can be hard to do at the same time. After reviewing several of the plans I find myself questioning which one will work best for me, especially since I am in the Q course. Any advice would be greatly appreciated. – J
Answer
Congrats on SFAS and Q School.
At 6’2″, I’d like to see you around 210# – so focus on mass gaining right now.
From our stuff, I’d recommend the Hypertrophy Plan for Skinny Guys (http://mtntactical.com/shop/hypertrophy-program-for-skinny-guys/).
This is a gym-based training plan and the volume is high – you’ll be sore at first.
Diet is important – especially protein and fat. One thing you could try is drinking 1/2 to 1 gallon of whole milk during the plan – this is a classic way to add mass in conjunction with a hypertrophy training plan. Another option is drinking a pre and post training whey protein shake, as well as drinking a shake right before bed.
- Rob
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Question
Hello, I have a question about what program/plan would be best for me.
I have enlisted in the army as a 12b with an option 40 contract and am scheduled to leave next July. I will attend OSUT for 14 weeks than will go directly to airborne school then straight to RASP. I anticipate of those, RASP will be the biggest challange. I had considered the RASP 1&2 program but I would only be able to do it before I ship to basic because all of those schools will be consecutive. What do you think will be the best thing for me to do to prepare for all of those, but especially RASP. – G
Answer
Even though there is a long break between departing and RASP, I still recommend the RASP I&II Plan (http://mtntactical.com/shop/rasp-12-training-plan/) directly before leaving in July. I recommend this plan not so much for the physical fitness improvements, but the mental fitness improvements. The plan is no joke and it will help prepare you mentally for the journey.
Between now and then, I’d recommend a subscription to the website and beginning our programming with Humility, then rolling into the Operator Sessions. Cancel your subscription before starting the RASP plan.
– Rob
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Question
I am an active duty service member and I have been doing a heavy strength building routine for the past couple months. I am shifting my workouts towards work capacity/cardio in preparation to screen next year.
My question is, which program would be most suitable for my current goals with a minimal loss in strength? I know some sort of loss is inevitable due to the nature of the workout shift.
Thanks alot, – J
Answer
I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/). This plan combines heavy, gym-based strength training and military-focused endurance – running and ruck running.
– Rob
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Question
My partner and I are going to Winter Mountain Warfare School in January. Is there a plan you would recommend?
Thanks in advance. – B
Answer
I’d recommend our Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
– Rob
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Question
I am looking for a training program to prepare for mid-distance obstacle course races (8-10 miles), primarily Battle Frog and Spartan Races. I’ve currently been writing my own training plans and am having success, but am looking for outside advice to try and step it up and improve even more.
I am currently taking 3 weeks off training (still do light workouts, but nothing structured) as I just ended my season. I am looking to begin training again in November. In case this helps, my primary focus is strength and grip strength. I currently run a 5:50 mile, 19:45 5k, 40:10 10k, and 1:33 1/2 marathon. I currently compete in the Elite category and finish top 20 regularly, but would like to try and move up overall.
I am able to train 5 days a week, and even a few 2-a-days if needed. I really like how you program your workouts and think that you can help take my performance to a new level.
I will resume racing at the end of January, as I have 3 events in a row (Jan 23, 30, Feb 6). I don’t plan to be in peak condition for these but needless to say I am a competitor. Plan is to peak early May, early July, and October.
Is there a program that you would recommend or do you offer custom workout programs?
Thanks, – S
Answer
My understanding is running speed is the biggest determinate of performance for the Spartan series races – but obstacle performance is a close second. From a peaking perspective, having your running performance peak in the May time frame is ideal.
As with all endurance work, the trick to do this is build aerobic base first, then increase tempo pace into the race. The balance is to do this without overtraining, and/or putting so much focus on running that your obstacle fitness declines.
Understand we’ve designed a few competition training plans, (Tough Mudder, Goruck, Spartan Sprint) but I wouldn’t call myself an expert at this type of programming. Our focus is working mountain and tactical athletes.
We rarely do individualized programming – simply because of time constraints – and I can’t in your case.
For you now, I’d recommend your running work be aerobic base focused, but pull back on volume some, and your obstacle work focus on gym-based, relative strength. As you move closer to the peak, decrease running distance, increase intensity (tempo/sprints, etc), and obstacle work transition to gym-based work capacity, then to bodyweight work capacity/strength endurance.
From our stuff, I’d recommend starting 357 Strength (http://mtntactical.com/shop/357-strength/) – which deploys heavy, strength-focused weightroom work, and short, intense gym-based work capacity finishers in the same session.
This plan does not include running programming – you’ll need to add that in on your own. What I’d recommend is following 357 4 days/week (Mon, Tue, Thur, Fri) and working in long runs Saturday and Wednesday, and not-so long runs as two-a-days on Monday and Friday.
Good luck!
- Rob
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Question
Good morning Rob,
what would be the best way to prepare for the Grand Canyon Rim to Rim to Rim
hike/ race.
Thank you – S
Answer
Others have used the Peak Bagger Training Plan (http://mtntactical.com/shop/peak-bagger-training-plan/) plus some long, easy weekend runs, successfully for rim to rim efforts.
– Rob
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Question
Hi, I just ordered your backcountry training plan and had a few questions. I am deployed and don’t have any days off so I am looking at this coming weeks schedule and looking at the timing I will need for my shift schedule, the two-a-days have the morning as the workout portion and the ruck in the afternoon. Is there a drawback to swapping these? If so I can swing it as its written, just wondering if it matters or not. Thanks. – L
Answer
It doesn’t matter much. You can switch up to accomodate your schedule.
Sorry about the step ups! – I aimed to finish the 1,000 at about 40 minutes at the end of the cycle.
– Rob
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Question
If you remember, I’m going for selection to the SOF in Singapore. You told me to go for the DEA fast program, which I will do, but my selection isn’t until Late March and Early April, so I’ve been doing Humility for the time being, up to my fourth week. Haven’t been able to follow it to the letter due to the current Haze in Singapore (air pollution due to Indonesia burning crops, with some pretty harmful shit) so I had to reduce some run lengths. But so far I’ve enjoyed it immensely, especially the killer work cap sessions. My question is, what do you recommend doing post humility, aside from continuing with the virtue series. My problems now are lack of body mass (im underweight, 6’2 and only around 180pounds) and strength. At the same time i would like to maintain my endurance and stamina, if not make progress.
I saw your SWAT/SRT kickstart program, would that be advisable? Before moving onto DEA fast?
Thanks! – L
Answer
By my count you’ve got 20+ weeks before selection, and the DEA FAST plan is 9 weeks, – so you’ve got 11 weeks to work with and I’d want you to take a full week’s rest before starting the FAST plan.
I’d recommend …..
1) SWAT/SRT Kickstart (3x Weeks) http://mtntactical.com/shop/swatsrt-kickstart-training-program/
Then one week rest….
2) Fortitude (http://mtntactical.com/shop/fortitude/) – 6 weeks. Fortitude trains strength and focused endurance – running and ruck running.
Then one week rest …..
3) DEA FAST Plan.
– Rob
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Question
I am a Captain in the Australian Regular Army. I recently had to withdraw my application to special forces due to a back injury sustained during training (not to serious). I now have to wait until next year for the next round of selections. I was just wondering what programs you would suggest to:
1. Get my fitness back after the injury
2. Prepare myself for completing one of you more strenuous Military Athlete programs
3. Which program to complete throughout the year to prepare for selection.
Selection is in Sep next year if that helps.
– C
Answer
Subscribe to the website, which gives you access to the military focused Operator Sessions, as well as 50+ training plans.
Depending upon your back…..
If you’re still recovering, begin with the Low Back Fitness Training Plan, then complete Fortitude, then roll into the Operator Sessions until 10 weeks out from selection.
At that time, cx your subscription and purchase and complete the Australian SASR Selection Training Plan (http://mtntactical.com/shop/sasr-selection-training-plan/) and complete that plan directly before selection.
If your back is solid, and you’re good to train now, roll right into Fortitude and then transition to the Operator Sessions.
– Rob
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Question
Just graduated Ranger School last Friday with several other young officers that used your plan to prepare. We credit much of our success to your programming, which we completed in our last couple weeks before graduating West Point and then at home on leave over the summer.
Wondering if your On-Ramp program would be the best option in terms of getting back into shape? Any guidance you have would be much appreciated.
Thank you again. – R
Answer
Congrats!! Good for you!
Getting back …. start with some solid strength. I’d recommend Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/).
– Rob
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Question
Hi! I just recently came across this program of yours, it seems very reliable. I’m training for Swedish Marines and need at least 2 swim workouts/wk, but as I can see swimming isn’t a part of the daily year-round program?
Mvh, – D
Answer
The most recent cycle of the Operator Sessions had a swimming component, but this has been the exception. With the exception of a couple special forces selections here in the US (BUD/s, USAF CCT/PJ/CRO) the military swimming “gate” standards are modest.
Options for you from our stuff:
1) BUD/s V1 Training Plan (http://mtntactical.com/shop/buds-v1-training-program-2011/) This plan combines some barbell-focused strength work, running, work capacity, and dedicated swim work including treading, hypoxic work, underwater swims, distance work, sprints, etc.
2) Combine two plans – Fortitude (http://mtntactical.com/shop/fortitude/) – for strength and rucking/running, and the Swim Improvement Training Plan (http://mtntactical.com/shop/swim-improvement-plan/). You could combine them by doing 2-a-days.
– Rob
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Question
I am new to Mountain Athlete. Signed up for the Bodyweight I Training Plan. Look forward to the workouts.
Do you have any suggestions to work in my free weights and home gym into the training. I currently have a barbell, plates, pylobox, pull up bar, wall ball and matting. I really enjoy the oly lifting component, but I am nt a big fan of CF gyms, needing the flexibility to be able to manage family, work and mountain time….
Is the a more appropriate plan, custom planning ?
thanks, respectively – J
Answer
A great, gym-based plan, is 357 Strength (http://mtntactical.com/shop/357-strength/) – which includes barbell-focused strength, gym-based work capacity and some sprinting/running.
In terms of working in barbell training with the bodyweight plan …. I’d rather have you just focus on the Bodyweight Plan for now – it’s no joke. But if you want to work in some barbell work, One easy way we’ve done in the past is to do a barbell-focused “warm up” for each session. We would do a 1RM warm up – so 1RM Front Squat on Monday, 1RM Bench Press on Tuesday, 1RM Power Clean on Wednesday, etc.
Don’t linger on these – work up fast and aim to be done in 10 minutes.
– Rob
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Question
I have been following your work for a few years now – big fan of your style. I am writing to you now because I feel that I have hit a plateau in my performance and I have some big objectives that I need to move towards within the next few years. Given my fitness level, I’m not sure which program would best fit (or maybe a custom program?). I’ll write a few notes below and let you provide some guidance on the direction I should go.
Past accomplishments:
- – US Army infantry officer with Ranger School, SERE School, SFQC
- – Completed iron-distance triathlon
- – 2014: 2nd place in Open division of Spartan Ultra Beast in Killington, VT
- – 2015: 1st place in Open division of same race (would have been 13th in Elite division)
- – rock/ice/alpine climber at 5.10 trad, WI4 ice, mountains up to 16,000 feet
- – strong swimmer
- – AMGA guide, working towards full alpine certification
- Current assessment:
- – long distance endurance/cardio is strong
- – strongest on hills (biking, running, rucking)
- – core strength is strong
- – finger strength and technique is the weak link in climbing
- – currently losing focus and motivation due to seeing ineffectiveness in current workout routine
- Objectives:
- – place top ten in elite division of Ultra Beast in 2016
- – lead 5.11 trad and WI5 in alpine conditions
- – complete AMGA Ice Instructor and Alpine Guide courses
- – maintain solid leg strength for ski season
- – two year horizon for applying to the NY Nat’l Guard as a PJ (all that means is that, overall, I have to keep my fitness at a high all-around level and maintain some water proficiency)
Facilities/assets available:
- – I am outside Burlington, VT, so I have plenty of outdoor mountains for rock, ice, and ski
- – indoor rock gym
- – weights with Olympic lift equipment
- – obstacle course, climbing rope
- – typically can pull off 6 days/week with two workouts a day. I include yoga sessions to maintain flexibility/durability
Please take a look and let me know how you can help out. Thanks, Rob! – N
Answer
Hi Nathan –
There’s no training program I could cobble together which would prepare you for all your goals simultaneously. What would happen is you’d end up doing a little of everything, and none of it very well.
The way I’d suggest you think about your training is a rotating seasonal based series of focused, sport/event-specific pre-season training plans broken up by actual mountain trips/times, competitions, and general “Mountain Base: strength and conditioning.
Three things to consider.
1) Durability.
Two keys here – total body strength and core strength which means some solid, gym-based strength training.Next – the danger of overuse injuries from endurance training.
2) Base Fitness
Your sports are endurance focused. You need to have a high base of mountain-appropriate fitness, without pushing into overuse injuries. Mountain Appropriate Base Fitness has three parts – good relative strength, endurance for uphill movement, and climbing fitness (grip/forearm).
3) Sport-Specific pre-season training.
You want to ice climb WI5? First thing to go in the effort will be your grip. Pre-ice season, you need to spend time hanging on your ice tools in your backyard or a climbing gym.
Want to do well at the Ultra Beast? Running endurance and speed is paramount.
PJ’s? Be prepared for Selection with focused PAST training, water confidence, rucking, bodyweight smokers, mini events, etc.
From our stuff I’d recommend a subscription to the website and using the Mountain Base cycles as your general fitness training – for use in between sport-specific focused training plans.
With your subscription comes 50+ sport specific training plans including Pre-Season Alpine Rock and Ice Climbing plans, endurance work, a focused PAST plan, Dryland Ski plan, etc.
Use these focused plans directly pre-season.
- Rob
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Question
Hoping to find a programme to get me in shape for an upcoming trip to climb Mt Cook, New Zealand.
A local guide has planned some routes to a few other nearby peaks, and the only indicator of technical difficulty is “this is just as technical as Everest, but without the edema”. Naturally, these ~3.500m peaks all of a sudden seem rather scary and I feel as though my fitness needs a serious shake up to be able to do a full 11 days climbing.
As you can see below, the “Big Mountain Training Programme” it what I’ve been recommended, would you agree? Is there another product which is more suitable, or perhaps even a companion product?
Thanks for your time.
Kind Regards, – J
Answer
Yes – I’d recommend the Big Mountain Training Plan (http://mtntactical.com/shop/big-mountain-training-program/).
Good luck!
- Rob
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Question
Rob – I recently purchased the dryland ski program and I’m in the second week of training. I noticed that you wrote a blog regarding some changes to the dryland program that you are experimenting with this year. Specifically, you mention the new super quadzilla sequence. Would it be possible to describe that sequence to me so I might incorporate it into my training?
Thanks, – T.
Answer
I named it the Eccentric Quad Complex – and my athletes started their progression at 30% of their Back Squat 1RM.
Here’s the link on the exercise page: http://mtntactical.com/exercises/eccentric-quad-complex/
– Rob
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Question
I will be applying for the Spring 2016 selection course for SFOD-D. I have been in command of an ———- company in Germany, for the past year with a high OPTEMPO, so I am not in the best shape of my life. I am also not a very gifted aerobic athlete, so I need specific work on my run. I would obviously like to do the total SFOD-D package, but I don’t have enough time. I took an APFT with the recruiters on 21OCT2015 with one day notice and did not run very fast. I will also be PCSing to Polk in Jan and the recruiters are willing to meet me in Baton Rouge at the end of JAN to administer another APFT for a stronger packet. I can wait and attend the Fall 2016 course, however, I would prefer to go in Spring while I still have a little time to train here in Germany. What would you recommend to me?
My Stats:
- 30 years old
- 6’2 220lbs
- Push-ups: 74 (Chest-to-ground)
- Sit-ups: 77
- Run: 15:16
- 12 mile FM: 2:43:00 (SEP 2015)
- Bench: 310
- Squat: about 350
- Deadlift: about 400
- 55lbs kettlebell swing: 4:07 non-stop
- Best regards, – M
Answer
Preparing for the APFT is a different animal than preparing for SFOD-D selection.
I’d recommend you begin our stuff with Valor (http://mtntactical.com/shop/valor/). Valor combines hard gym-based work capacity, some bodyweight work, and hard running and ruck running intervals.
Directly prior to your January APFT, complete the APFT Training Plan (http://mtntactical.com/shop/apft-plan/).
Prior to selection, complete the SFOD-D Training Plan (http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/).
Good luck!
- Rob
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Question
Hello, I was definitely impressed with your website and your high-profile programs. Great is the right person to tell you the right exercises done in the right way …. I’m 53 years old, from 9-10 years deal with mountaineering and will definitely take Big mountain program. Last year my wife and I, climbed the 5000 m peak in Pakistan, and this year we plan to go back there to climb Spantik, which is 7000 meters. I am confident that your program will have a positive impact on my ability and condition.
3 years I visit the gym three times a week … I can not do it every day. But seriously train in the last year. Explore your standard power and obviously the lack of coaching has its attitude towards my options. As I said I am 53 years old, weigh 75 kg …..
- Front squat – i do with 55-60 kg.
- hinge lift – 115-120 kg.
- push press – 55-60 kg.
- bench press – 80-85 kg.
- hang Squat Clean – 55-60 kg.
Considering my performance, age and activities program a great mountain is suitable for me? – Y
Answer
I’d recommend the Big Mountain Training Plan (http://mtntactical.com/shop/big-mountain-training-program/) directly before your trip. This is an intense plan, and at 53 you won’t recover as fast as the younger guys – so train 3-4x days/week. You’ll want to start it approximately 13 weeks out from your trip departure date.
Between now and then, a great place to start our programming is the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/) which combines solid, scaled, bodyweight strength training and focused running.
Between Bodyweight Foundation, and the Big Mountain Plan, if you have time, do Mountain Base Alpha (http://mtntactical.com/shop/mountain-base-alpha/).
You can purchase the plans individually at the links above. As well, all come with a subscription to the website.
Good luck!
- Rob
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Question
Hope you’re well. Wanted to get on another program from you this year but wanted your steer on what program to pick up. Believe I was on a four week skiing strength program last year.
Background: I am 29, a strong advance skier living in Chicago that posts about 30 days skiing a year. My main fitness in April through November revolves around running and I shoot for 25-30 miles per week. A tempo pace for me would be around 7 minute miles.
Fitness goals: build lean muscle and strength (primarily for skiing) and keep weight off through the winter. Really interested in dynamic body weight training and/or light weights / kettle bells. Keen to keep it varied and interesting. Struggled a bit with the length of the sessions and repetition on my previous program.
Happy to chat through over the phone but thought I’d layout over email first. Look forward to your thoughts and happy to give you a call. – T
Answer
I’d recommend Humility (http://mtntactical.com/shop/humility/) – which combines focused, assessment-based bodyweight training, dumbbell-based work capacity, and some loaded running. It would be an intense, but refreshing break from your current running and help build some lean muscle.
- Rob
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Question
I just got back from SFAS. I ended up not getting selected and will be going back in 6 months. During the APFT I did 87 push ups, 90 sit ups, ran a 12:32 2 mile, and did 13 pull ups. I was about middle of the pack when it can to the runs and rucks. While at selection, a lot of the top guys said they followed your 8 week program. I have never tried any of your work outs but after seeing what it did for the other guys I want to give it a shot. I obviously have a little more than 8 weeks before I go back but I don’t really want to drop the 230$ for your 9 month program. Which program would you recommend for someone like me?
Thanks for your help, – B
Answer
I’d recommend subscribing to the website and starting our stuff with Fortitude – which trains strength and military-focused endurance (running, ruck running).
Follow Fortitude with Valor – which brings in work capacity and speed-over-ground focused running and rucking intervals.
After Valor, drop into the Operator Sessions until you’re 8 week out from SFAS, then cancel your subscription and complete the Ruck-Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/).
- Rob
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Question
Maybe you can point me in the right direction for one of your training plans for this coming winter.
I’m an endurance athlete that focuses on mountain biking and generally just moving light and fast through the mountains in the summer and do a lot of long days ski touring in the winter. I have been strength training for the last two years or so and have seen great improvements in my endurance sports performance as a result.
Leaning towards the “Strength training for endurance athletes” plan but just want to make sure that’s the best option. I still will be getting out 1-2 times a week for longer ski tours this winter and have access to a gym with pretty much everything you could ever need for days I’m not in the mountains.
Thanks for your input.
- C
Answer
I’m careful to tell endurance athletes that strength training may not increase your race/speed performance, but rather, will make them more durable. It does this in a couple ways…
1) Correcting strength imbalances which come from repetitive endurance movement. Strength imbalances can lead to injury.
2) Strength simply makes athletes harder to injure. Iif you do get injured, they don’t get injured as bad. And if you do get injured, you’ll recover faster.
In terms of using our stuff, what I’d recommend for you now is focusing on your upcoming backcountry ski season and training sport-specifically for it using the Backcountry Ski Training Plan (http://mtntactical.com/shop/backcountry-ski-training-program/).
In-Season – when, your skiing often, I’d recommend our In-Season Strength Training Plan for Endurance Athletes (http://mtntactical.com/shop/in-season-strength-training-plan-for-endurance-athletes/). This plan is heavy loading, and light volume – it’s designed to train strength without fatiguing you for your ski trips.
- Rob
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