I’ve been a follower of MA for about 5 years and seen excellent results from every program I’ve tried. I’m in EOD school right now and plan on attending an A&S for a special mission unit in late January. The physical aspect of the A&S consists of an APFT and a 12 mile ruck with 35 pounds for time. I want to blow both of these events out of the water. I just completed Rat 6 and saw awesome strength gains.
1RM Hinge Lift: 305->365
Thanks! – E
Thank you – M
First off I want to thank you for your hard work. The programs you have built, the articles you write, the videos you produce and the military athlete community you created are all incredibly helpful. I am currently preparing for Ranger School and I had a few questions.
What advice / coaching do you have?
Very Respectfully, – R
Fri: Bodyweight Smokers
Thanks – S
Found your website and the amazing selection of courses. Summer of life issues and heavy work load has me in poor shape compared to the past. Your advice on a program is appreciated
Thoughts Rob?! Thanks!! – D
Start our stuff with Humility (http://mtntactical.com/shop/humility/). Humility deploys bodyweight strength training, loaded endurance, and dumbbell-focused work capacity work. It’s a great plan to kickstart your fitness.
Next we’ll move you into some solid strength training with Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/) and focused rucking/hiking with the 4-week Rucking Improvement Plan (http://mtntactical.com/shop/4-week-ruck-improvement-program/)
Then, you should turn to pure distance work in the weeks before your hike – likely based on one of our military selection plans.
Humility, Rat 6 and the Rucking Improvement plan are available at the links above. As well, they are 3 of the 50+ plans that come with a subscription to the website.
Hi Rob – I am looking for some training plans and coaching. I have been doing Crossfit for 3+ years and like that it gives what I consider to be a good overall fitness base.
I have climbed recreationally for the last 2 years, some peaks and multi pitch trad stuff but more cragging. I have started focusing more on climbing, trying to make some improvements specific to that sport and have been following the Anderson brothers book. I have liked the results but am struggling to maintain the overall fitness that I want.
Looking for help in getting programming that lets me train 4-5 days per week, with climbing as the focus, but also working in strength and endurance.
I have access to a good climbing gym with Crossfit type equipment and I feel comfortable with the movements, just need some programming.
There is a lot on your website, hard to tell what the right path is for me. – T
Start with the Alpine Rock Training Program: http://mtntactical.com/shop/alpine-rock-climb-training-program/
It will give you a great idea of sport-specific focus, and includes both climbing and strength/work capacity/endurance work for alpine rock.
gain strength per say. Thanks again sir – W
I’d recommend our Kettlebell Strength training plan: http://mtntactical.com/shop/kettlebell-strength/
I’m a soldier from the 173rd Airborne that has recently purchased a couple of your plans. Now for the Army PFT I see in the section that covers push up strategy for a pt test it says – “When you rest, rotate your shoulders and bend at the hips to take some load off of your chest and triceps.” Rotate them how? The Army has two official rest positions when performing push ups during the PT test. However I’m not sure which includes a rotation of the shoulders and which direction they are supposed to be rotated.
Secondly, I noticed that in the training cycle you said that the event that one is training for should include a training plan specific to it after following an operator training plan that works in general fitness. Well which are the “operator” training plans within the military athlete brand of your programs? Only a select few actually have “operator” in their title. I want to submit a packet to OCS in February. My main concern is the PT test that is required for such because I have suffered a recent shoulder injury that has sidelined me for a while and I need to try and build my upper body strength back up as much as I can to prepare myself for the PT test that would be required to complete my OCS packet early next year. – M
Not “Operator Training Plan” but the :Operator Sessions” – these are the day to day programming we prescribe for military athletes and are available with a subscription to the website.
Selection looks a like this:
everything with little to no sleep.
The next phase runs for 5 weeks: All the aforementioned activities but with “hit and run” missions to conduct each night, consequently very little or no sleep each night (average 3-8 hours a week). Also little food, cold temperatures, lots of very tough combatives and constant pressure. Plus, you have to learn lots of things (tactics, weapons, explosives…) very fast. It also incorporates:
I’m looking forward to starting training with Military Athlete soon.
I’d recommend completing the USAF CCT/PJ/CRO Training Plan (http://mtntactical.com/shop/usaf-cctpjcro-selection-training-plan/) the 9 weeks directly before your selection.
This plan includes bodyweight fitness test work, extensive swimming, treading and breath holds, running, finning, body-weight “smokers” and long rucks and ruck runs.
You’re more than 9 weeks out now. I’d recommend you still complete this plan now – it will be a great test of your current fitness and resolve, and get your head right for next year’s selection.
After the plan, subscribe to the website and drop into the Operator Sessions.
v/r – E.
19-26 Ruck Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/)
Several have used the Ruck Based Selection Training Plan successfully for SFAS.
It’s a great program and no joke. It includes core strength training – so you won’t need to add any in.
Bodyweight II isn’t more difficult – it’s just different.
I found your website and am very impressed!! I am based in Australia and have been into crossfit for a few years, but I am not feeling satisfied with it. Basically what i am after is a more structured program that I can do at a gym or outside sometimes.
I have a slight back injury (ongoing due to biomechanical faults in my spine) so I have some limitations – no max lifts in deadlifts, back squat, front squat, full cleans etc. I would like to be an all round fit person. I don’t train for a sport in particular, just for the love of it and keeping fit and healthy.
Any further info would be great.
Thanks so much. – K
A great place to start our programming is Humility (http://mtntactical.com/shop/humility/). Humility combines assessment-based, bodyweight strength training and intense, loaded, work capacity efforts. As well, it has a strong endurance component built around long distance, unloaded running and moderate distance loaded running in a 25# weight vest or 25# back pack.
Thank you, – D
From our stuff, I’d recommend the RASP I&II Training Plan: http://mtntactical.com/shop/rasp-12-training-plan/, with a couple changes.
First – use a 50# ruck for the rucking and assessments in the plan.
Second, skip Wednesday’s pool work and make it a rest day.
This plan includes extensive rucking, but also great bodyweight calisthenic work, running, etc. It’s a great all around plan with a significant rucking focus.
I am currently deployed but need to prepare for CDQC right after the deployment. I am 40 and feel every bit of it at times, but I can still obtain a 300 on the APFT and pass the UBRR. Is there a training regimen you would suggest? I am looking at maybe a 4 month time window right now. Thank you. – B
We’ve built a sport-specific CDQC Training Plan here (http://mtntactical.com/shop/cdqc-training-plan/) but it requires a pool.
For you going in without being able to swim ahead of time, I’m thinking there are a couple areas of concern not related to water confidence: (1) aerobic capacity for swimming, and (2) hip flexor fitness for finning.
Start with Valor (http://mtntactical.com/shop/valor/), follow it with Big 24 (http://mtntactical.com/shop/big-24-strength-training-program-v3/) for general strength and durability, and finish with Humility (http://mtntactical.com/shop/humility/) before selection. Combines, these are 16 weeks of training. You can purchase these plans at the links above. As well, they are available with a subscription to the website.
Rely on the endurance work (running/rucking) in Valor and Humility for your swimming aerobic base. For humility, add in extensive sessions of flutter kicks for hip flexor work.
Water confidence – freedivers and spear fishermen practice breath holds on dryland, and have seen great transfer to water. There are actually several iphone apps and other protocols to train this. I’d encourage you to do so.
Good morning sir, prior service infantry marine here looking at going back to active duty and going into the 0321 recon marine field, biggest things lacking is my swimming…I lift,run and train martial arts 4-6 days a week as it is any recommendations you would have to get me to where I need to be would be appreciated. – P
We’ve built a sport-specific USMC Recon Course Training Plan here (http://mtntactical.com/shop/marine-corps-basic-recon-course-training-plan/).
What I’d recommend is you complete this plan now, then subscribe to the website and follow the Operator Sessions, until 9-weeks out from your course. At that time cancel your subscription and re-complete the Recon course plan.
Tree planting is not a well known in the US but in Canada it is a well known job. It involves carrying saplings in bags like this https://www.youtube.com/watch?v=6qZq-b6HLBY, and a shovel used in one hand, and walking about 10 ft, making a hole, planting the tree and closing the hole. This is a video example : https://www.youtube.com/watch?v=6qZq-b6HLBY (this is an example of very flat land with very close spacing). You are paid by the tree ($0.07 – $0.18) and people typically planting 2000 – 3000 per day, but can plant up to 8000 in a day. $300 a day means your a good planter and $400+ means your very good.
Tree planting is not like any other endurance activity because your performance is not measured on how many trees you plant in one hour, or one day, or one week of work, the only number is total trees planted in the whole season (start of May to start of August), so durability is key. There is a lot a technique to planting, but once you start planting over 3000 physical ability become a limiting factor. There is always a warm up period that can last the full first month before you are in top form, the goal of this training would be to come in on day one in top form and have great money making potential.
SO I’m am looking for training advice for my upcoming season, the biggest factors I have to take into account are as follows:
– Wrist and hand maintenance, tendentious in the shovel hand is a common injury
The plans I have been looking at are the backcountry hunting program and the 3-30 work capacity program. After the previous season ended I did some light gym jones work out and running to get a foundation back, then started Joe Defrancos Strong Bastard 911 program to build a good strength base. This will take me to the start of 2016 where I want to transition to prep for the 2016 planting season.
Thanks a lot – R
Directly prior to your season start I recommend you complete the 7-week Ranger School Training Plan (http://mtntactical.com/shop/ranger-school-training-plan/), with a couple changes –
First, drop the ruck assessment to 8 miles, and use 2 mile intervals and our Ruck Interval Calculator (http://mtntactical.com/exercises/ruck-interval-calculator/) to calculate 2-mile ruck interval times.
As well, no need to carry a sledge for the rucks.
This plan includes solid upper body work, focused running and rucking, and low-back intensive core work. It also includes multiple 2-a-days – to get you used to the long days you’ll face during the season.
Between January and when you begin the Ranger School Plan, subscribe to the website and begin the programming with Fortitude, then roll into the Operator Sessions until you begin the Ranger School plan.
First, if possible, and if you don’t already – switch up your shovel hand and try to use both hands equally. This will help with shovel hand overuse injuries.