Q&A 11.18.23

QUESTION

Greetings from Singapore. I am working towards joining my police force’s STAR team (Special Tactics And Rescue—a SWAT/HRT unit) selection next year in 2024.

I was looking for specific prep work aside from just CF/traditional strength/“hybrid” training (which I have been rotating around for several years), so I came across your website and have signed up on the athlete subscription. Looking to start on the SWAT selection V2 plan to get a sensing of things.

There will likely be a fitness assessment (similar to US SWAT PFTs) in Aug 2024, with the selection likely to begin in Nov 2024, all based on this year’s selection schedule.

I would like to seek advice on a timeline of programs I can follow leading up to this, and would appreciate all the guidance and help I can get.
For context, I have been a serving officer for 7 years, performing various investigator/patrol/close protection roles.
Looking forward to hearing from you! Thank you!

ANSWER

I’d recommend completing the Gun Maker Packet, which is programming specific for SWAT/SRT duties. The plans in order…

– Ruger

– Glock

– Beretta

– H&K

– Sig Sauer

The seven weeks prior to your selection start date, start the SWAT Selection Training Plan.

If you can provide some additional information on our August 2024 fitness assessment, I can provide a best recommendation to ensure you’re well prepared.

QUESTION

I bought a subscription to MTN tactical. I’m currently in my first year of the marine corp and my ultimate goal is to go into marsoc I have just about 2 years to prepare and I was wondering what you suggest I do? Thank you in advance

ANSWER

Start the Daily Operator Sessions. This will advance your military-specific base fitness (and ensure you’re good/capable in your current position). Focus on this for the next year. Once you’re a year out, give me a shout and I’ll give you our best recommendation to prepare for A&S.

QUESTION

I am going to be traveling and prepping for snowboard season. I plan to start the dry land snowboard plan. I will not have a sandbag at the hotel gym, do you have any recommendations on basic equipment/exercises I can use to replace the sandbag portion of the plan?

Also, I had a question about training periodization. When I finish this program and season starts, is it recommended to repeat the program throughout the season? Or do I step back to a less specialized training during snowboard season.

Please let me know your thoughts.

ANSWER

The Dryland Snowboard program only uses sandbag movement in the chassis integrity portions of the plan, so it’s not a major emphasis compared to other plans. You can substitute similar dumbbell movements in its place (ex: Sandbag Get Up –> Turkish Get Up).

When the season starts, I’d recommend the In-Season Ski Maintenance Program. The intent is to keep you strong and durable while lowering overall volume and intensity to ensure you’re fresh for snowboarding.

QUESTION

I just read your Bodyweight Flow article. A couple of months ago my wife required emergency surgery and subsequently I was stuck in a hotel room in Fairbanks for about a week and a half. Without any equipment on hand I resorted to doing 20 rounds a day of step ups and burpees. I was surprised to see that after returning home my aerobic capacity was still just as good as ever. Does your bodyweight program enhance aerobic capacity?

ANSWER

Perhaps a side benefit … its amazing how hard you breath doing these flow complexes, but that’s not the intended effect. Step ups, running, biking, rucking — all better for aerobic base building.

– Rob

QUESTION

I’m getting ready to start the daily fire programming tomorrow, and I see the alpha program has power cleans. If you have time I’m curious about your thoughts on the benefits of power cleans vs doing power shrugs (or basically not doing the catch phase). I know there are people who think power cleans should be done, and there are people who think that they aren’t very applicable to the non-olympic athlete (thus they prescribe power shrugs…like Joel Seedman). I also found this research paper comparing them.

ANSWER

Power Cleans are the most challenging lift to teach – at least for me. Even the snatch – esp. the hang power snatch, was easier to teach and for most athletes to do.

But here’s the thing about the power clean …. the load seems to automatically “scale” to the athletes brute strength, regardless of technique. So a smaller athlete with great technique can power clean a lot of weight. A bigger, stronger athlete who doesn’t have great technique can’t power clean that much comparatively …. but that doesn’t mean the lift doesn’t train strength.

I had a guy in the gym who we called “Cock Strong” … because he was. He could deadlift 500 pounds or so, and could power clean like 150 pounds or something. His “power clean” was pretty much a deadlift then a reverse curl – which took a lot of strength! The point is the more shitty your form is the less you can lift …. but that doesn’t mean the exercise isn’t getting you stronger. If you can think of keeping the weight relative to the individual athlete, and not based on the athlete’s bodyweight or size, you can see how this makes sense.

Picking up something heavy and bringing it to your shoulders is a pretty functional, real-life movement – which is why I like power cleans.

Because of the teaching issues I looked for alternatives … esp. with the idea that the power clean was designed to mostly train explosive hip extension. I tried loaded jump squats (barbell behind the neck), but found it was just stupid to load these more than 95# for men. We also tried loaded box jumps holding dumbbells, but found by swinging the dumbbells the athlete could “cheat” … so I came back to the power clean.

Overall, it’s up to you, but there’s a reason the power clean is still a staple exercise in most D1 football programs.

– Rob

QUESTION

What is a fully equipped gym? I am outfitting a home gym and I see your garage gym must haves but I see varied equipment from gym to gym. So what is considered fully equipped for the various plans?

ANSWER

In terms of being able to complete the full catalog of our programming, this is what we recommend: Equipment Recommendations for Home Gym

QUESTION

I am preparing to take the PAT for the Police Academy at first of the year. I am including the listed obstacles below. I was curious as to which program you would recommend that would most closely match the test and help prepare me for it. Thank you in advance.

1. Exiting a scout car 2. Climbing over a 6-foot fence 3. Climbing over a 4-foot fence 4. Crawling under a low obstacle 5. Hurdling a barrier 6. Leaping over an obstacle 7. Ducking-under an obstacle 8. Climbing stairs (two separate stair cases) 9. Dragging a human-form dummy to the ground 10. Weaving around obstacles

ANSWER

To prepare for the Police Academy Physical Abilities Test (PAT) and the listed obstacles, I recommend the SWAT/SRT Selection Training Plan. This plan is specifically designed to prepare you for similar events and obstacles that you will encounter during the test. It will help you improve your strength, endurance, and agility. You can find the plan here: [SWAT/SRT Selection Training Plan](http://mtntactical.com/shop/swat-selection-training-plan/). You can skip the mini-events programmed on Saturdays, as it won’t apply to your PT test.

QUESTION

I have been following your page for a while and was thinking about trying something new. I have a “diverse” goal set and need some input about which plan you can recommend for me.

About me and my goals:

I (24yo) am active duty in the German Army and have been coached for the last two years in a Crossfit oriented style. It has helped me a lot and has the most carry-over to my work-profile.
One of my passions is trail running, just ran an ultra (54km) two months ago and am planning to run 50miles next August.

Therefore my goals are a) to maintain or build strength b) increase trail (mountain) running endurance c) solidify my supporting muscles/ prevent injuries d) be ready for duty (LEAD BY EXAMPLE). Can you give me some advice about which plans suit me best?

ANSWER

Thanks for reaching out. The primary fitness requirement is your profession. The Daily Operator Sessions is a perfect fit for that, as it trains base fitness across strength, endurance, and work capacity. We have a heavy focus on endurance, as it obviously correlates to military fitness overall. As you prepare for the 50 Mile Ultra, you can drop the Daily Operator Sessions and go into an event-focused cycle to prepare, such as the 50 Mile Ultra Training Plan.

QUESTION

I have followed Mountain Tactical for a few years. Currently, I am a Chaplain at 1st Group.

I am looking towards a program that will help me maintain longevity and consistent output among the guys I work with.

I’m 40 years old, 12 mile ruck is usually a ruck-run of 2:18, and my ACFTs land between 560-570. I am also consistently doing jumps. Needless to say, I feel ALL of it.

Goals are: maintaining performance /embracing mobility and longevity

I am 6’3, 195 lbs and eat relatively healthy, though I’ve noticed I do not eat consistently throughout the day.

Much appreciate your input and direction to programming. Have used a lot of your articles to encourage alot of the guys I work with, as well.

ANSWER

Plans/order in the Greek Hero Packet starting with Hector.

Unfortunately, there’s no way to stay at the top of tactical fitness and not train for it. Take a hard look at your need to hang with the younger guys in all aspects… esp. moving into your 40s.

You may want to pivot to our SF40 programming for longevity and add in an occasional ruck.

– Rob

QUESTION

I recognize that you don’t have time to reply to everyone, so if you have time, I’d appreciate a response, if not, no worries, I understand completely.

Anyway, to the point. I have ALWAYS had a hard time being anything other than lean. I weigh 174.4 and I am a little under 5’9”. I was always a SOF athlete since I was 17 years old and never really had issues. I was always 165 or so before and basically fit into the perfect Mtntactical weight (according to the last time I checked).

At 174, I feel jiggly right around the middle, especially since I turned 49. Current situation, I am Low-T and going back on injected testosterone under a doctors care, I cannot run anymore due to several knee surgeries. I see diets like yours and wonder if it’s something I should try and wanted your advice.

I still lift (light) and use machines and I do your bodyweight workout when I’m not in physical therapy (I’ve had a couple of recent shoulder dislocations). I was a cross fitter when I wasn’t hammering out your ascent program (did for years and still love it!!)

Based on the above, and if you have some time, do you have any recommendations to lean out the middle without dropping too much muscle? Sorry for the long email and thanks.

*If you need any clarifying answers, I am an open book, please reach out if you have nay questions at all that might help.

ANSWER

If you’re naturally skinny, you don’t need to do the shake diet. Just follow our regular nutritional guidelines for your age – including no sugar, bad carbs (bread, potatoes, rice) and alcohol. Eat clean and you should lean up. No cheat days.

If this doesn’t work, then try the shake diet.

– R

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