QUESTION
I’m currently into week 5 of the bodyweight foundation program which has been really good so far, thank you for the recommendation.
My plan is to transition from that into the 4 week dry land lift assisted ski program. I’ll be up in Montana for a few weeks in from the middle of January.
I’m wondering about cardio maintenance while going through the dry land program, given that it looks like I’ll be limping around most of the time, what would you recommend?
ANSWER
Spinning or cycling will have the most transfer to the mountains … but know the plan is pretty killer. If you do the backcountry plan it has cardio built in … in the favor of step ups.
– Rob
QUESTION
I have been looking around your site and I feel it would be a good match for my fitness goals. I am a Police Officer who has gotten out of shape but I feel like the weight loss program might not be at the correct intensity. Essentially over the last four years I have lost and gained back anywhere from 40lbs to 25lbs each year. Last April I got down to the low 160s and ran an 18:29 5k but now I am 185 can’t run more than 3 miles without knee and ankle pain as well as some low back pain that just started in the last few months. I am going to purchase a plan but would like your input on what level to start at. I think you understand the balance a cop needs between strength and endurance. Thanks for your time and I look forward to hearing back from you.
ANSWER
Brett – reading your note it sounds like you feel the Fat Loss Plan is not intense enough, correct? If I’ve got that right I’d recommend you start our stuff with Humility: http://mtntactical.com/shop/humility/
Let me know if I’ve got that wrong.
– Rob
QUESTION
- Height: 5’10”
- Weight: 205 lb.
- Age: 32
- 2 min. Push-ups: 73
- 2 min. Sit-ups: 86
- Max. Pull-ups: 20
- 1 mile Run: 6:10
- 2 mile Run: 14:30
- 3 mile Run: 23:56
- 1RM Deadlift: 385 lb.
- 1RM Back Squat: 315 lb.
- 1RM Front Squat: 235 lb.
- 1RM Shoulder (Strict) Press: 155 lb.
- 1RM Power Clean: 185 lb.
- 5RM Snatch: 115 lb.
- CrossFit “Grace”: 3:35 (30 reps Clean + Jerk at 135 lb.)
I’ve been a member at a local CrossFit gym for the past two months and have been going 4-6 times/week, but like most CrossFit programs, we haven’t done any distance running. My run times also have usually gotten drastically slower past the 3-mile mark, but I haven’t run more than 3 miles consecutively in quite a while.
So number one goal is to improve all run times, especially between 2 and 6 miles. And secondary goal is to keep all the other numbers up. Ideally, I’d like to keep lifting and getting stronger. But I know you can’t train for everything all at once…
So, you have any recommendations for starting somewhere else in the SFAS Packet progression? Fortitude and Valor both looked fun to me. But I figured I’d ask the man himself.
Any recommendations you have are appreciated.
Thanks so much!
ANSWER
You’re relatively weak – I’d like your front squat to be 1.5x BW – so I’d recommend you start with Fortitude. It’ll work to get you stronger, but also build a solid endurance base (both running and rucking). It’s an awesome plan.
– Rob
QUESTION
I am wondering what vest you would recommend for the workouts that need the 25lb weighted vest. I see a few good options out there online. Thank you very much –
ANSWER
We use these at MTI and they’ve been bomber for us – earning our “endorsed gear” tag: http://mtntactical.com/all-articles/v-force-weight-vest/
– Rob
QUESTION
Hope you had a great Thanksgiving. All is well here in Indy.
Quick question:
How do we access your updated recommended reading list for LE?
This is an awesome idea. A lot of us are in a constant search for good books.
ANSWER
Here: http://mtntactical.com/all-articles/professional-reading-suggestions/
– Rob
QUESTION
The scoring for the 3 mile unloaded run in boots/cammies is identical to the current USMC PFT 3 mile run in PT gear and running shoes (the awarded points are different but that doesn’t matter). A perfect score in PT gear means you can run a consistent 6 minute mile. Even among young fit Marines, this is an extremely high standard and there are some that will never achieve it even with focused training. Most Marines are not trying to just pass the test or do reasonably well – they are trying to obtain a perfect score. Much criticism has been leveled at the running portion of the test and I believe the Marine Corps has modified the scoring as part of their upcoming adjustments to the PFT. I think a perfect score is around 19 minutes now which may still be unachievable for many but is definitely more attainable and will increase the scores of those who are in great shape and putting out.
In any case, running three 6 minute miles in boots/cammies is an even more extreme standard that very, very few will achieve. My personal opinion is a perfect score should be somewhere around a 7 minute mile which makes it attainable for the very fit, but will require an extreme effort. I don’t have any real data to back this up other than years of running in both PT gear and boots/cammies. Curious to know what you think.
ANSWER
Thanks for the note and your point is well made. But, before we make the change, we’ll wait to see some athletes run through the assessment and let it settle.
We had the same concern with our Alpinist Fitness Assessment (http://mtntactical.com/fitness/alpinist-fitness-assessment-test-results/) with the final 15K run …. but had an athlete run super fast first time out.
Understand this is just our endurance assessment. We also have a MTI Relative Strength Assessment (http://mtntactical.com/fitness/strong-enough-take-mti-relative-strength-assessment/), and our all around military-athlete assessment, Operator Ugly: http://mtntactical.com/fitness/operator-ugly-fitness-test/
– Rob
QUESTION
Rob, I am in the middle of training for a marathon that is about 7 weeks away. I was wondering if the Humility plan would be a good training plan for these last few weeks? I know the running mileage doesn’t get up to marathon distance though. I have limited equipment (pull up bar, dumbells, weight vest) and I’ve done your body weight programs in the past. I am putting in right around 25-30 miles a week and will need to push hard these next few weeks before a taper.
So this was a roundabout way of asking if a limited equipment plan like humility could help me?
Hope I gave you enough information.
Love all the stuff you put together.
ANSWER
The Humility Plan won’t help you with your marathon performance, and it includes plenty of work capacity, loaded and unloaded running, so it would likely interview with your marathon run training.
Most marathon plans peak with one 18 mile run – which I’m assuming you’re working toward.
The question to you is how well do you want to do on the marathon. If you want to do your best, focus on your marathon training and supplement it with perhaps our In-Season Training Plan for Endurance Athletes (http://mtntactical.com/shop/in-season-strength-training-plan-for-endurance-athletes/) or sessions from our Chassis Integrity Training Plan (http://mtntactical.com/shop/chassis-integrity/).
If you want to keep your base, all around fitness, complete Humility and supplement it with extra running.
– Rob
QUESTION
I’m registered to compete in the Old Goat 50k come April 1st. It’s touted as a challenging race with over 5,000′ of climb on technical trails. I planned on using the Ultra Pre-season plan followed by the 50 Mile Ultra plan. I feel like that may be a solid strategy however am considering scratching the 50 Mile plan in favor of something else to be followed solely by the Ultra Pre-season plan. Appreciate any input, thanks!
ANSWER
The issue is building the strength for the uphills and down hills.
It somewhat depends on you training area. Both the Ultra Pre-Season Plan and the Ultra 50-Mile plan include lots of running. If you can train on trails with vertical up and down it will transfer to your race.
If you have a long, steep hill to train with, you may want to consider the Alpine Running Plan: http://mtntactical.com/shop/alpine-running-training-plan/. This plan includes vertical-gain based training under load, but it’s pretty inefficient if you don’t have a steep hill to train on. You can do it in a stadium, it will just take time.
If you don’t have vertical to train on, you may want to consider the Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
If you chose Peak Bagger, I’d do it before you Ultra Pre-Season Training Plan.
– Rob
QUESTION
I was curious if you had a squad or platoon plan that doesn’t utilize equipment. We are pretty limited to a small amount of free weights in our company gym.
Thanks in advance.
ANSWER
Here are our Bodyweight and Limited Equipment Plans: http://mtntactical.com/product-category/fitness-plans/general-fitness-plans/limited-equipment/
As well, most of our PFT Plans don’t require equipment: http://mtntactical.com/product-category/fitness-plans/military-athlete-plans/pft-schools/
All the plan descriptions include “required equipment” lists.
– Rob
QUESTION
I am 58 and until recently in fantastic aerobic condition. I was climbing(non-technical) rapidly(1700 feet, 35-40 degree slope, 25 mins), had done some large mnts, attempted Denali and was turned around do to altitude illness.I have always been active sheep and goat hunting up here, as well as backpacking. Unfortunately I was diagnosed with prostate cancer 2 years ago, and seemed to have had trouble recovering from surgery. Recently I ruptured a tendon in my right foot while moose hunting, subsequent surgery, and hope to be cut loose to start climbing again in two weeks. I am way out of shape- nowhere close to where I was prior the cancer surgery. Prior to that illness I was doing P-90X and enjoyed it. I recently learned of your programs, and they seem more specific to my goals-climbing big glaciated mnts, and another shot at Denali. Can you recommend a starting program for someone my age, background, out of shape, and interest? Should I jump into your Denali Training Program or Big Mnt Training Program, or start with one of your Mnt Base Programs? Or do you have other suggestions? Your Mnt Base Danae Program looks interesting to me. I doubt I can get into Denali shape for next summer, and am planning an attempt on Mt Bona(2 weeks, 16,400 feet) and hopefully the Grand Teton
ANSWER
I’d recommend you start our stuff with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Don’t be fooled by “bodyweight” – this plan is full on, and includes running.
– Rob
QUESTION
Just wondering if you have taken down your shooting guide. I just see “component not found” when accessing the page.
ANSWER
Here: http://mtntactical.com/all-articles/mti-shooting-school-guide/
– Rob
QUESTION
I noticed that you changed the Dryland Ski Training programming from 5x week to 4x week. I’m starting my 4th week, should I continue the original programming or transition to the new? Let me know your thoughts.
ANSWER
We are constantly testing, assessing and improving our plans and up now is Version 4 of our Dryland Plan. You were working through Version 3.
Version 3 is still available to you. I’d recommend you finish it instead of switching over.
– Rob