Kudos
I previously completed On-ramp twice (second time with more running), 357 Strength+Run Improvement (alternating days), then your chassis integrity sessions from the subscription, before moving onto Fortitude. For someone as unfit as I was, I strongly recommend this or a similar progression of programs for true beginners. It built everything nicely to begin Fortitude.
I just finished Fortitude… awesome stuff. I was doing some swimming concurrently (only time I could get coaching) which when coupled with the Big24 progressions of bench and push press, was just murder on my shoulders (impingement). I found the speed of my runs and rucks didn’t increase much throughout the program, but I definitely feel that it built a solid base ready for some future speed work. I just did my assessments for Valor and my run and ruck times per mile at max effort have dropped considerably.
I utilised your stuck in a motel programming for a cruise I recently went on just after Fortitude. The program fitted perfectly with the equipment available on the cruise ship, though I did add some pull ups because there was a pullup bar. I did however get a lot of weird looks when doing such things as a renegade manmaker and treadmill run work capacity session in a pretty packed gym, but anyone who asked got pointed your way. It was also interesting doing exercises such as craig specials and front squats on a rocking ship, definitely taxed the proprioception. I feel that the programming has suitably maintained my fitness ready to start Valor.
I will be working through Valor before then doing the USAF PFT programming (this suits Australian Army BFA training) before taking a test in March. Not too sure after that but I’m thinking a gym based work-capacity program would be ideal.
I’ve gone from a complete functional fitness beginner to nearing your strength standards and nearing my own endurance goals (12km in 60 minutes) in only 10 months. I cannot wait to see where I’ll be at in another 10 months.
Your programming really is the shit. Quite often when looking at the next days programming it looks easy. Then you start the workout and the lightbulb soon goes off that Rob Shaul won’t let you off that easily. What I like the most about your stuff is that it is programmed, progressed and it works. I trust it. I don’t waste emotional energy worrying if the work I’m doing is what I really should be doing. It’s not “working out” it’s “training” and that’s also one of the things that keeps the motivation so high.
Keep up the good work
Regards, M.
******************
Question
Rob,
Thank you for the great programs that you are putting out! Just a quick question for you. I am shipping out to Marine Corps boot camp January 25th. I was wondering what program that you would recommend for preparation. I can already max out on pullups and crunches for the PFT. I was looking at the Bodyweight I training program to help me prepare. Would you recommend anything else instead of this?
Answer
I’d recommend Humility: http://mtntactical.com/shop/humility/
– Rob
******************
Question
Have you guys at MTI studied foot striking for running? I’m curious because I wanted to know MTI’s opinion on whether runners should take a ball (of the foot) foot-strike, a mid-foot-strike, or a heel foot-strike. Which is more efficient and durable (in relation to the knee, ankle, and foot)? I look forward to your response.
Answer
We have not studied this and really have no intention. It’s been studied to death by many others and opinions abound.
One issue I’ve seen is even if mid-foot strike and high rpm is best, some just can’t figure it out. I do okay at mid-foot strike, but for whatever reason, can’t get my rpm up.
From a shoe maker perspective, it’s was interesting to see the movement to minimalist, zero-drop shows ….. to now where significant drop, highly padded shoes (Hoka One One) are rapidly gaining in the market place and being copied by others – even Altra.
In general, my opinion right now is if you can figure it out, do mid-foot strike and high RPM. POSE or Chi Running are good resources. If not, buy some Hokas or padded Altra Olympus.
Sorry.
Rob
******************
Question
I would be interested in a phone conversation, at your convenience, in relation to your programming and what would be best for me in order to prepare for SFAS. I have approximately 8 months and I know for a fact, I have weak hamstrings which is something I have been focusing on recently.
Also, how does your programming compare to the Thor 3 program which is recommended by the Special Operations Recruitment site?
Answer
I’d be happy to jump on the phone with you, but it’s highly likely my recommendation wouldn’t change.
For you now, I recommend a modification to the progression on plans in the Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
Specifically, because you have just 8 months, I’d cut Big 24 from the plans, and move directly from Humility to Fortitude.
You’ll finish with the Ruck Based Selection Training Plan directly before SFAS.
I’m not too sure what “weak hamstrings” means. My general recommendation is not to get into the weeds like that. There’s no hamstring strength test at SFAS. There is an APFT and Running Gate, extensive rucking, work capacity “smokers” and killer “mini events” – we address these in our programming. There is also a significant durability component. This is a huge justification for the strength training you’ll receive completing these plans.
Thor 3? I’m sorry, I’m not familiar with their approach.
– Rob
******************
Question
I have been a subscriber for a few months now and I would like to say thank you. I’ve never experienced the suck as greatly as I have than following your sessions and I have definitely seen improvements in the short time I’ve been following. Not only physically, but mentally as well.
That being said I have a hard time sticking with a particular plan. I usually follow operator sessions for a few weeks then jump back to hypertrophy to try to gain weight, or big 24 because I feel I need to build a solid strength foundation before I move into more advanced sessions. I am the definition of a hard gainer. I am currently 5’10” and 170 lbs. My 1RM’s are- back squat: 280, front squat: 225, dead lift: 300, bench press: 240.
I am currently contracted in an rotc program and we conduct PT 5 days a week during the semester. I know this plays an enormous role in the reason I’m unable to see any results in weight gain so in the sessions I stay away from long distance running and focus on the strength days. My current APFT score is 344 so it seems the strategy may be working, but I have so much more to improve on, especially strength.
Apologies for the length so I’ll cut to the chase. I have aspirations of ranger school in the future, but I really want to see increases in all the strength categories before I move on to prepare for a school of that nature. I have less than 2 years before I would have to specifically train for rasp. In a long term sense what do you think will work best for my goals in terms of plans or focus areas?
I really appreciate your time and look forward to reaching and exceeding my goals by following your programs.
Answer
From a “mission direct” perspective, all that matter is outside performance. But “outside performance” is a moving target over the course of your career. Now – everything hinges on your APFT score. Ranger School is huge exercise in rucking ability, stamina, and durability. SFAS is an intense exercise in strength, rucking ability, durability and work capacity.
Downrange – an actual deployment, depends somewhat on the theatre. In the heat of the wars, deployment to Iraq meant CQB operations – short, intense, relatively lightly loaded, sprinting ability, etc.
Deployment to Afghanistan meant long, mountain patrols, heavier loading, lots of vertical gain and loss. Relatively slow, heavy movement interrupted by violent, intense periods of firefights.
Military Athletes are “hybrid” athletes, in the sense your fitness demands include strength, work capacity, stamina, endurance, power/speed, and durability. Our approach is to build your “Base Fitness” over each of these areas and then build upon this “Base” with focused, intense, event-specific training cycles directly before specific events.
So, 3-6 weeks prior to an APFT, you’ll pull our of our Base fitness (operator sessions) and complete the focused APFT Training Plan. Eight weeks before Ranger School you’ll pull out of the Operator Sessions and complete the Ranger School Training Plan, etc.
Understand the Base Fitness for Military Athletes doesn’t mean you try to become great at each attribute. Becoming great in one area means you’ll lose competence in others. Focusing solely on strength will hurt your work capacity and endurance. Focusing just on endurance will hurt your strength. Focusing just on work capacity will limit your strength and endurance. Focusing just on speed and power will hurt your ability to go long and slow.
So with our Base programming, we’re not trying to create great power lifters or oly lifters. We’re not trying to create work-capacity CrossFit monsters. We’re not trying to create 2-hour marathon finishers.
Rather, we aim to build your Base to the point you can start the Ranger School Training Plan, 8 weeks from Ranger School, and complete all the sessions and progressions. The Ranger School plan is no friggin’ joke. It is super intense, with lots of volume laser focused on building your rucking ability, running ability, APFT score, combat chassis, stamina and durability to complete Ranger School.
The same is true for our other sport-specific training plans.
For you now – with your required PT, which will likely be running and bodyweight-focused, supplementing it with some good, heavy strength training, if possible, is where I’d steer you. 3 days/week. High loading, low volume. From our stuff, I’d recommend Big 24 Strength or Rat 6 Strength. Both are proven, solid strength-focused plans. Do the sessions in order – don’t skip ahead, and be patient.
Part of your mass issue is age. I didn’t start putting on some mass until my senior year at the Academy – and I trained hard all through high school and college. I got stronger, just not bigger. Don’t worry about it and focus on strength.
– Rob
*****************
Question
I am the Veterans Outreach for Colorado Fire Camp, and wildland and structure fire fighter Academy. At the current time we have a gym, just nothing in in. Basically its a full basketball court located in a “barn” with classrooms and a pool downstairs. I love what yall got going on and have participated in a couple of your PT programs over the years. We currently recieve a lot of vets and civilians coming through, and Id like to get them into the right fame of mind and iniate a PT program. I like your programs as it is job focused.
So the problem is, I have this huge gym, and no clue on what to do to set it up. Im sure we want to keep the vung-shway going. any thing on ideas or whatever would be a huge help. Weve contacted other gyms for help, but none are job oriented like yall are. Like i said anything would be helpful, from layouts to pictures, to cheap and easy ways to build a gym up.
so size: 30-35 ft x 40 roughly 1500 sq ft. of which we are trying to keep the BBall court at half court. Not saying we cant move equipt into that area
class size: we would try to keep it between 10- 20 at the most. So basic WF crew size is from 4 on an engine to 20 on a shot crew. in that realm
Budget: We are a non profit,and Im taking this under my own wing to try and set up. Which again I like yall for the simplicity. Now I know some things we will have to buy, for sure because we are trying to go Wild fire specific, but as much as possible Id like to shop the bargain drawer.
Answer
Options:
1) Don’t worry about equipment right now and deploy no-joke bodyweight training. Start with Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/. No joke plan that uses assessment to establish follow-on progressions. Bodyweight only.
2) Invest in 10x 60# Sandbags, 10x Pairs of 25# dumbbells, and 10x simple back packs, and build 5x, 8-foot Step Up Benches (16″) out of 2×4’s and plywood. With this simple setup you cold complete many of our plans including Humility (http://mtntactical.com/shop/humility/). Bodyweight strength training combined with limited equipment work capacity and running efforts.
As well, the Sandbag/Weightvest/Dummbbell Training Plan (http://mtntactical.com/shop/sandbagweight-vestdumbbell-training-plan/) is built around these limited pieces of equipment.
– Rob
******************
Question
I have followed your programming for 5+ years now; so first off, thank you for the time and effort you have and continue to put in.
I will attempt to be brief. I noticed a change with the recent update to the SFOD training packet that you recently posted. If I remember correctly, the previous edition had Rat 6 and 357, with the run and ruck improvement plans throughout, after starting with the bodyweight foundation. Now, it begins with Humility, then works through the others in the series with Big 24. At first glance, it seems less strength-focused. Is this a result of refinement and feedback from folks who have worked through the packet, a result of small shifts in your programming, or something else? I may be off base, but with valor and fortitude in the mix, following humility, it seems the sport-specific training begins earlier.
I hope all is well, and again, thank you for everything you do.
Answer
About 15 months ago I felt there was a “hole” in our programming approach on the endurance side, and began to put more emphasis there not only with endurance focused cycles, but also by programming more endurance into our strength and work capacity cycles. I also feel it takes substantial time and effort to establish a solid endurance base not only from the cardio efficiency side, but also from the muscle/joint/ligament angle.
The Virtue series of plans reflect this. Fortitude is a strength plan, but includes solid endurance base work. Valor is a work capacity plan, with speed over ground endurance work, etc.
The new SFOD-D Packet reflects this programming evolution.
*****************
Question
I live in Provo, Utah. One of my best buddies is from Jackson and recently told me about a ski training program he did there at your gym. I’m not much into skiing but I love rock climbing. I have a question and I’m looking for advice. My goal is to lead 5.12+ outdoor sport routes. Right now I can lead 5.8 outdoors(I just got back from a 2 year mission for the LDS church and broke my thumb 2 months ago so I am a little weak at the moment). I can lead 5.9 in the gym. 2.5 years ago I could lead 5.11b in the gym. I have access to a rock climbing gym and a full-equipped weight room(they are separate locations). I climb 2 or 3 days a week right now and have close to 1.5 hours for workout in the mornings and 1.5-2 hours for workout in the evening. I workout once a day. I understand that leading takes more than strength and endurance. I also know that this isn’t something that will happen over night. It might not even happen in a years time. But this is a goal I want to work hard towards and stick to. What is your advice? Are there any plans of yours that are suitable for my current situation? Or do I need to train more first?
Answer
With climbing there’s this constant see saw between fitness and technical ability. Given you’ve led 5.11 before, my sense is your technique is just rusty, and what your focus should be now is climbing-specific fitness. From our stuff, I recommend you begin our stuff with the Rock Climbing Pre-Season Training Plan: http://mtntactical.com/shop/pre-season-rock-climb-training-plan/
- Rob
Follow Up Question
I bought the AMGA Alpine Ski Guide Course Training Plan and I understand your schedule modifications. It’s not truly the middle of our season, I’ve only been going out for 3 weeks so far, so this is a great time to start maximizing mountain endurance.
Questions right now:
Should I be including any barbell work to keep strength numbers up, or just stick to this plan as strictly as possible for the next 6 weeks?
After 6 weeks what would you recommend, or do we just reassess at that point?
Answer
Couple things to consider in terms of extra programming.
First – training time. You’re training time just increased significantly with this endurance push.
Second – volume. If you barbell work – keep the load heavy and reps low. (8×2, 9×1, etc.) Your quads are already getting hammered with volume between your weekend backcountry stuff and weekday endurance (step ups/skinning/spinning). You may want to avoid squatting movements – and do hinge lifts/power oly lifts (power clean, hang power snatch) etc. to avoid unnecessary volume on the quads.
Lifting heavy, with low volume is a way to maintain strength without adding mass.
However, know if you follow my suggestion you’re likely going to lose strength and mass – which is ok. Focus now on your skinning endurance/speed.
After 6 weeks – see where you’re at.
– Rob
*****************
Question
If I wanted to start the virtue series next year what is the best order to do the plans in?
Answer
Humility
Fortitude
Valor
Resilience
– Rob
********************
Question
I’m looking for an over all great program. I came across military athlete and assumed it was only one program. I come from a variety of fitness backgrounds and am proficient in most all fitness stuff. I can do all the conventionak “gym” stuff and have a wide knowledge of it as well as all the functional “crossfit stuff”. I can do oly lifts and body weight stuff. our
As I was looking at your site, I couldn’t find one that was a well rounded one, and this is because I’m not going to look directly into evrey program. Is there a program that hits all aspects of fitness like swimming, running, lifting, functional stuff, etc?
Answer
A great place to start our stuff is Valor: http://mtntactical.com/shop/valor/
This plan does not include swimming, but does include running and ruck running.
– Rob
********************
Question
I am currently preparing for a career in urban firefighting. But first I’ll be deploying overseas in a staff role. I’ll have a year to physically prepare for the fire service. How would you design a 9 month packet for The FR Athlete?
Answer
9 months = 36 weeks
Week Plan
1-4 Urban Fire Rescue Assessment: http://mtntactical.com/shop/fire-rescue-athlete-fitness-assessment-training-plan/
5 Rest
6-13 Rat 6 Strength: http://mtntactical.com/shop/rat-6-strength/
14 Rest
15-21 Valor: http://mtntactical.com/shop/valor/
22 Rest
23-28 Resilience: http://mtntactical.com/shop/resilience/
29 Rest
30-36 Fire Rescue Tactical I: http://mtntactical.com/shop/fire-rescue-tactical-i/
You can purchase the plans at the links above. As well, all come with a subscription to the website.
– Rob
*******************
Question
So I have completed a handful of your plans.
Because of some personal things (child’s health) I only have 1hour to work out a day that includes from the second I walk into the gym to the second I leave(Warmup, changing in locker room).
What would you recommend for a plan?
Answer
Busy Operator Training Plan: http://mtntactical.com/shop/busy-operator-training-plan/
– Rob
********************
Question
I’m interested in one of your your selection course training plans. If I were to follow it closely, however modify weight prescriptions based on my abilities do you think it would work well for me?
Answer
It depends upon if you’re doing the plan (SFOD-D) for fun, or doing it for selection. For selection, do the plan as prescribed. It reflects the loading you’ll see at selection and you need to prepare, accordingly. There won’t be allowances, as you know. As well, you want to get to selection knowing what this loading feels like. You don’t want many surprises at selection.
For “fun”, drop the ruck run load to 25# and the heavy ruck load to 40#. Drop the sandbag to 40# and do the pull ups unloaded.
If your going it for selection, and don’t think you can make the loading now, you can do the plan “light” now, then as prescribed right before selection – and get in some solid strength and endurance work (running/rucking) in between.
– Rob
******************
Question
Hey Rob, first off I want to give you my respects as far as your knowledge on training for performance. I have read and heard nothing but the best reviews of you, your programs, and your people skills. I do have a question for you in regards to which best course of action I should take in my training. I am currently trying to retrain into TACP in the ANG. In doing so it is a process to transfer to another unit so it will take some time. I already am planning on getting the 8-week TACP prep course that you have. Seeing how it is designed to be done the 8 weeks just prior to the schoolhouse I am wondering what I should be doing until I get to that point. I will not be, I’m assuming, starting the schoolhouse for another year or so (due to a lot of things have to be done in between now and then). I am currently doing the “Horseman” program and have seen some good results from it so far. I am starting the 4th week of month 1 (strength month) this week. I am doing that program as well as building up my running, so I am doing 2x a days. So as of right now I am getting a good general fitness base. I know strength plays a huge role in any military selection so to avoid losing strength and going straight bodyweight exercises, I try to stay under some heavy barbells and such. So I guess my question is, since I’m making this email long enough as is, what program do you recommend and the timeline for it? I can send you some basic stats of where my fitness levels are at if need be.
Answer
I’d recommend you complete the TACP plan now (http://mtntactical.com/shop/usaf-tacp-training-plan/) – for a couple reasons.
First, it will give a good taste of our programming and a good taste of what you can expect at the school house.
Second, you’ll need to repeat the plan again directly before school, and you’ll do much better the second time through – it will help you go into school even more fit and confident.
Between efforts, I’d recommend you subscribe to the website and either jump into the Operator sessions or complete the Virtue series of plans. Hesitant to subscribe? – you can purchase the Virtue series here: http://mtntactical.com/shop/virtue-series-packet/
Good luck!
– Rob
***************
Question
Hey Rob, I was wondering what are the differences between Big 24 and Rat 6. I know some exercises are different but what are the main goals in the workouts. What would you recommend?
Answer
Both are strength-focused programs, and each has been very successful for us.
Key differences.
– Big 24 is shorter (4 weeks vs. 8 weeks) and the progression is much more intense. Completing Big 24 strength sessions are the closest I’ve ever come to throwing up in the gym!!
– Rat 6’s progression methodology is percentage based, a little more gradual, and more sustainable over a longer period (hence it’s 8 week length).
Both include work capacity and core work as well.
I’ve used both programming approaches successfully for new and veteran athletes, but in general, for new and medium experienced athletes, I recommend they begin with Rat 6.
For vets looking for an intense strength cycle, I recommend Big 24.
– Rob
*****************
Question
I have a question or two. I am a squad leader in a special unit that demand more then the average and I am trying to find the best work out plan/routine to make us the strongest, fastest and most mobile fight force out there. And I’m not sure I like 357 strength but want to add running like sprints, hill sprints, sled work and rucking in some way. Your advice would be very appreciated.
P.S. Not going against your training but I’m doing my research and I’m have read Gym Jones and wanted your opinion on it and trust me if you can I have multiple plans of your and I like it but I’m trying to reach the best physical, mental and mobility goals I can. Thank you
Answer
I’d recommend Valor for your Squad: http://mtntactical.com/shop/valor/
Valor combines gym-based work capacity, gym-based strength, and speed-over-ground focused running and ruck running. It represents some of my most recent programming theory.
GJ – I’m honestly not familiar with their recent programming and can’t comment. I attended a course with Mark Twight 6-7 years ago, and found him and his coaches to be great guys.
As a professional athlete, you alone are responsible for your mission-direct fitness. Part of that responsibility includes professional reading, course work, and experimentation with different programming approaches.
All that matters is outside performance. Find the programming which achieves this best. If it’s not ours, please let me know what we’re missing. Our programming is continuously evolving and improving, and we’ll work to make it better.
– Rob
********************
Question
I’m training for BRC and I’m wondering if the program is right for me:
I live in a major city so I can’t exactly carry a sledge hammer around or weird shit like carrying sandbags around.
The pool I go to doesn’t allow you to bring bricks/cammies/fins in the pool or even do workouts on the deck (insurance liability?)
Since I’m the DEP, I have to show up every saturday and do some random PT, which hurts my scheduling.
No O-course, either.
Lots of negatives, I know, but I don’t want to buy something and realize I can’t do it. I.e., I bought the stew smith recon prep program and it was mostly weight lifting, something I can’t afford at the moment.
Answer
The cadre at BRC won’t care much about your negatives, but you know this all ready. My advice would be to show up to the course sport-specifically prepared for its demands.
Our Basic Recon Course preparation plan is here: http://mtntactical.com/shop/marine-corps-basic-recon-course-training-plan/. The equipment list is low tech. Sample training sessions are available at this link for you to try.
You can do the Devil Dog Circuit in place of the O-Course: http://mtntactical.com/exercises/devil-dog-circuit/
– Rob
****************
Question
I am seeking advice on your recommendation on when to begin this training plan. I am switching branches from the Army into the Air Force and have to go through a one week transition course beginning on 29FEB2016. Upon the completion of that I then go to the PJ developmental course beginning 14MAR2016, then finally PJ indoc begins on 28MAR2016.
I just purchased the training plan and its advised that you begin this plan 9 weeks directly prior to the start of indoc.
Being that I have to go through the one week transition course and the two week developmental course, When do you suggest I begin the training plan to allow myself to be better prepared physically for the indoctrination course?
Answer
Begin our 9-week plan 9 weeks before your transition course. You’re not sure of your schedule during this and the development course, and may have required PT – so finish this plan before you arrive.
– Rob
**************
Question
I’m on week 3 of BIG24 (seeing great results – thank you). I seem to have tweaked something in one of my knees. It only hurts when I do the walking lunges, squats are fine.
If there an exercise you would suggest substituting? Or is it better to continue with the program and just not go as deep with that leg?
As always, I really appreciate how responsive and helpful you are.
Answer
Swap out the Hinge Lift for Walking Lunges. Be safe. http://mtntactical.com/exercises/mnt1493-hinge-lift/
– Rob
****************
Question
First off thank you for your time. I start my hotshot season around 20 weeks from now and I am currently doing the single limb strength program to workout some muscle imbalance. After that I am looking to start either your operator sessions or a bi lateral strength program before beginning to hone in on job specific training. What are your thoughts on my next move after the single limb training?
Answer
Best would be a subscription and following the Operator Sessions until 6 weeks out, then completing the Hotshot/Smokejumper Pre-Season Training Plan: http://mtntactical.com/shop/hotshot-crewsmoke-jumper-pre-season-training-program/
– Rob
*******************
Question
I’m following your Rat 6 program. It says to increase the height of box jumps but my gym only has boxes up to 36″. How do I increase safely?
Answer
We’ll start at 20″, go to 24″, then start adding bumper plates on top of the boxes. Each rubber 45# bumper is about 4″. 25# are about 3″…. use plates. Iron will work too.
– Rob
******************
Question
I am training for a law enforcement physical fitness test that consists of push ups , sit ups, and a timed 1.5 mile run among other events. Currently I am running the 1.5 mile run around 11:00-11:20 and I want to max the test (maximum points are awarded for 10:50 and below). I have four weeks until the exam. Which program would you recommend for this? I was considering the SWAT selection program because the events are aligned with what I would be tested on for the most part, but I am maxing everything except the run. Any advice would be appreciated.
Answer
The SWAT Selection Training Plan (http://mtntactical.com/shop/swat-selection-training-plan/) includes specific, focused training for the 1.5 mile run, and so much more. If you’re attending a SWAT selection, I’d recommend this plan. If you’re just doing a PFT and you’re already maxing the push ups and sit ups, you could use your 1.5 mile time and our running calculator (http://mtntactical.com/exercises/running-calculator/) to add some programming to your running.
If you just chose to use the calculator, I’d recommend running 3x/week.
Day 1
6 Rounds
400m Run at Interval Pace from calculator
Rest 4 minutes between runs
Day 2
4 Rounds
800m Run at Interval Pace from calculator
Rest 6 minutes between runs
Day 3
Run 4 Miles at “Easy Per Mile Pace.”
– Rob
***************
Question
I’m currently 3 months out from my Air Assault class start, and wanted your thoughts on a training plan. I’m 31, (5’9, 165lbs) and have a 296 on my APFT. For the sake of this school, I’m not worried about mys core in that regard, and feel that I have a decent amount of upper body strength for the O course. I am currently in the middle of the Work Capacity Program, and doing quite well with it. I’ve been through roughly 8 of your programs over the years, and would consider myself to be in very good shape.
Anyway, my thought was, continue with the work cap program until school, but ruck once a week, getting rogressively faster and longer, starting with four miles. I am “good” with the time hacks for 6 miles and under, so I think I have a good foundational base, at least for this course. On the days that I do ruck (prior to work), I would do a body-weight type exercise, with durability, for an afternoon session. All this said, what are your thoughts?
Answer
Our understanding is Airborne school includes a 6 and 12 mile ruck assessment – so consider that.
Best would be to keep training until 6 weeks out from school, and then complete our Air Assault School Training Plan (http://mtntactical.com/shop/air-assault-school-training-plan/), which we built specifically for air assault.
You can purchase the plan at the link above. As well, it, along with our Airborne School Training Plan, are included in the 50+ plans that come with a subscription to the site.
– Rob
**********************
Question
I just completed the 7 week dryland ski program and wanted to let you know the results were great!
Also, I am starting the 12 week maintenance program and had a couple of questions. My home ‘hill’ isn’t open to ski yet (thanks El Nino) and wanted to know what I should add to the program when I can’t ski on the weekend.
I had been adding to the 7 week program on Fridays cardio of 1000 step ups. Should I continue that also for the cardio component?
Let me know your thoughts and I appreciate the help!
Answers.
1) Outdoor trail run with elevation gain/loss. Running downhill will help maintain your eccentric strength. 5-8 miles.
2) Sure – but don’t burn out. See 1).
– Rob
***********************
Question
Currently, I’m on a team of 9 people. We have two females, but all are a 290 or above pt score, and the slowest runner runs a 14:30 2 mile. We are required to do gated events in April. This will consist of a pt test, a 5 mile run in 40 min, and a 12 mile ruck w/ 35 lbs in 3 hours. No one on my team failed these events previously, however the chain of command requires we do organized pt every morning.
If you could point me towards a good plan to purchase, or if there’s a way to pay for a more customized plan, that would be amazing. We work under some stringent restrictions currently. We have to do a 4 mile ruck on Thursday, and we aren’t allowed to use equipment beyond what I can acquire, or we were issued. I don’t want to waste anyone’s time with crappy pt, any help would be appreciated.
Answer
I don’t have anything perfect, but a couple are close. Both these plans use limited equipment.
1) RASP 1&2 Training Plan (http://mtntactical.com/shop/rasp-12-training-plan/)
– Includes a PFT, 12 mile ruck assessment, and 5 mile run for time. Only thing missing is a 2-mile run. You’d want to drop the swimming from the plan.
2) SFRE Training Plan – I just completed this plan. It includes an APFT with the 2 mile run, 5 mile run assessment, and a 10 mile ruck assessment (not 12). http://mtntactical.com/shop/sfre-training-plan/
– Rob
************************
Question
Do you have a strength standard for the hang squat clean? BW or .9 x BW is what I was thinking.
Answer
No, but if I did have one I’d think BW or 1.1BW.
– Rob
******************