Q&A 12.22.16

QUESTION

I hope that you are well.  I wanted to get some clarification on your programs.

I eventually want to cycle through your SFOD-D, but I am having trouble knowing where to start.  I am 45 yo male @215 pounds and just getting back into shape.  I do have a knee I baby due to surgery in 1997 (my main limitation is with lunges or squats as I get a little knee pain under my kneecap).  I am working with a trainer 3-days a week in a gym on strength and want to expand my workouts to where I can eventually do your complete SFOD-D packet (or something similar).  I am most interested in functional fitness and excelling at body weight fitness (PT), endurance, etc. I also want to make sure that I am working smart in addition to working hard so that I can have my body last for many-many years. 

Any recommendations on where I should start or how I can supplement my morning strength workouts to help prepare me for doing something like the SFOD-D, SFAS or BUDS packets?

Also, can you clarify what your packets come with?  Is it just paper workouts?  In-depth training?  Videos?

Also, can you make recommendations for the following equipment:

  • Sandbag
  • Ruck
  • GPS watch
  • Heart rate monitor
  • Timer
  • Fins
  • Goggles

Also, you have so many plans, I was not sure how the rucking, running improvement, swimming improvement, and core plans should be considered as well.

And your thoughts on the Fat Loss plan as well?

ANSWER

Not sure from your email where you are now in terms of fitness/bodyfat.

If you’re 20+ pounds overweight, start our stuff with the Fat Loss Training Plan: http://mtntactical.com/shop/fat-loss-training-program/

If you’re relatively fit, start our stuff with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/

After Bodyweight Foundation, complete the Virtue Series of Training Plans in Order: http://mtntactical.com/shop/virtue-series-packet/

Then you can consider one of the Selection Packets or final training plans.

When you buy a plan you get online access to the training sessions in the plan. It takes new athletes a few sessions to figure out the flow and learn unfamiliar exercises and I’m always available to answer email questions. We do have an extensive exercise video library here: http://mtntactical.com/category/exercises/

Please understand we don’t hold your hand through these training plans like an old Jane Fonda workout video. We’re not personal trainers or beach body experts. Our focus is on professional mountain and tactical athletes. The potency of our work is the programming itself …. Simple, but Hard. Stick with it through the soreness and work, and training will do its job for your fitness.

Equipment:

  • Sandbag – We like ours which we sell here: http://gear.mtntactical.com/collections/gear/products/sandbag
  • Ruck – Medium Sized ALICE Pack with Frame – buy online for from an army surplus store. Used is ok.
  • GPS watch – Cheapest Garmin
  • Heart rate monitor – not needed, but you can also do this with your Garmin
  • Timer – Timex Ironman
  • Fins – Guys doing the BUD/s Plan will need Rocket Fins. You’re not going to BUD/s, so any will do.
  • Goggles – Your Choice.

Don’t overcomplicate training. Show up. Do the work. Repeat.

Good Luck!

– Rob


QUESTION

My daughter will be attending army boot camp in the summer. I’m a current subscriber and would like your suggestions on order of plans or daily training to follow to prepare her. She’s 5 foot 2 inches and 110 pounds and a water polo and swimmer but not much else out of the pool. She definitely needs to add strength plus running and rucking practice. Any suggestions?

ANSWER

Fortitude, then Humility.

But let here finish with her high school sports first.

– Rob


QUESTION

First off, I wanna say thanks for all the work you guys do. The quality of material you put out is rare these days.

Just curious if you had any advice on how to approach training for an Iron Man. Should I just go all out on swim, bike, and run or should I incorporate some lifting? If so, what kind of lifts do you think would be most beneficial? I also wondered if sticking to strictly sandbag workouts would be a good idea (on top of swimming, biking, and running, of course)? That way I wouldn’t have to pay for a gym membership.

ANSWER

Absolutely you should go all out. Don’t underestimate this event. All out = hiring a professional ironman coach, and doing what he/she says.

I’m not one of those.

Lifts? I’d defer to your coach, but understand you’re going to lose strength as you gain endurance. If you just want to dabble in a tri, do a sprint.

– Rob


QUESTION

Do you have any recommendations for rucking substitutes when the roads and trails are icy and treacherous?  I was thinking I would hop on a treadmill for the prescribed distance with at least a weighted vest.

ANSWER

We ruck outside in the snow and ice. Not a big deal.

You can do it on a treadmill, but I’d recommend sticking to the programming.

– Rob


QUESTION

Found your operator ugly PT session on the Internet. Got it planned for next week.  I’m currently assigned to a full time SWAT team and am fortunate to get time each day to PT. Just find myself getting bored with the same ol routines. Lifting, running and adding some crossfit. And those crossfit gyms are way to freaking outrageous. Would like to know some recommendations on which plan to start with. Also, is there a free trial period? All due respect, seen to many snake oil salesman in my day. Just want to push myself to the next level, keep climbing and never look back. Hope this will work out.

ANSWER

Our “Gun Maker” series of plans are specifically designed as day to day training for full time LE SWAT/SRT: http://mtntactical.com/shop/swatsrt-gun-maker-training-packet/

These plans can be purchased together in this packet or individually. As well, all our plans come with an Athlete’s Subscription to the website.

No free trial period – but each of these plan product pages includes a week of free training.

Finally, been doing this for 10 years. I’d recommend you spend some time on our site to see the depth of our work.

– Rob


QUESTION

I work as a personal trainer at the JCC in Rochester, NY. We have a member, active member in the Army, that asked permission to train in his body armor, he said this is a required part of his training. Maybe I’m just suspicious but this seemed kind of weird. I know other active military members at the facility and they seem to have no need to do this.

Is there a good, valid reason for active military members to train, in a general public fitness center, with their body armor on?

Thanks in advance for any thoughts.

ANSWER

Our programming frequently prescribes agility, work capacity, running, etc. in body armor or a 25# weight vest.

Why? Because tactical athletes wear body armor while deployed, training evolutions, Ranger School, Green Beret Selection, etc. The last thing we want them to do is get deployed or attend a course and not be used to moving in their armor.

There’s a huge core strength element to wearing armor, plus shoulder strength/endurance, it restricts breathing – by weight, and compression, etc.

I’d encourage you to throw on a 25# weight vest and complete 4 rounds of a 300m shuttle every 2:30. The difference in strength and cardio demand is amazing.

The issue you may have there is other athletes freaking out because this soldier is wearing camo body armor. This is valid. But you also don’t want to be seen as a facility not welcoming to soldiers.

Best would be for you to purchase and provide non-camo 25# weight vests. We use the coyote brown box vests from weightvest.com. The’ve been bomber for us over the years.

– Rob


QUESTION

I’ve been cruising your website for about a week now. I’m picking up what your putting down. I am a retired Navy helicopter crewman/rescue swimmer etc. 50 years old with all the scars and ailments that 20 years of jumping out of helicopters and generally being 13 years old for the last 37 years brings with it.

I’m in pretty decent shape. Not 100% I would do as well on a PRT as I used to, but I would most likely pass.

I like the way that several of the programs sound and would like to get back a little closer to SAR school shape. Here is where i need a little direction/amplifying information. I broke my fibula about 10 years ago. I had to have my ankle screwed back together and a few years later had micro fracture surgery on the knee on the same leg.  It has changed my gate which has over time has made my hips/lower back all out of whack. That being said, I am running on the treadmill a couple miles every other day, rowing, lifting and whatnot So it ain’t like I’m using a walker.

Here is my question, after all that, would it be feasible to do the post rehab leg injury training plan workout in conjunction with the lower back fitness training program? I’m not opposed to 2 a days. I want to transition to something like the limited equipment training packet, I just don’t necessarily wait 14 weeks to start.

Let me know what you think.

ANSWER

I’d rather you paired the Post-Rehab Leg Injury Plan with the Chassis Integrity Training Plan. Two-a-days are okay, just watch for overtraining. If it becomes an issue – alternate plans on weekdays – post rehab Monday, Chassis Integrity Tuesday, Post rehab Wednesday, etc.

– Rob


QUESTION

I am just finishing your shorter 4-week holiday bodyweight program and am just about to get started in the gym with the Big Mountain program. I am training to do a 10-day high altitude circuit in the Peruvian Andes this coming April.

My question for you is: What does a taper look like before a big expedition trip like this? Do you recommend starting the Big Mountain program earlier (and having a month off before the expedition)…or timing it so that I get done with all the big reps and step-ups right before leaving for Peru? What would you recommend?

Thanks for your insight! I really appreciate your products and philosophy.

ANSWER

You’ll want to complete this plan the 10 weeks directly before your flight to Peru. Use your travel time as you rest/taper before starting your climb.

– Rob


QUESTION

I really like following your fitness plans and tracking my progress.  I have now completed 357 Strength and Fortitude.  My college will be on winter break starting next week so I will not have access to my regular gym, I was thinking of one of the body weight plans, especially since I’m really into improving my pull-ups, it’s like a science experiment.

Any suggestions?

Thanks,

Bill

ANSWER

My first recommendation would be Humility: http://mtntactical.com/shop/humility/

It’s not totally bodyweight – you’ll need a 25# weight vest or 25# backpack and a pair of 25# dumbbells.

Next would be Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/

These plans can be purchased at the links above. As well, these and all our others come with an Athlete’s Subscription to the website.

– Rob


QUESTION

I am just finishing your shorter 4-week holiday bodyweight program and am just about to get started in the gym with the Big Mountain program. I am training to do a 10-day high altitude circuit in the Peruvian Andes this coming April.

My question for you is: What does a taper look like before a big expedition trip like this? Do you recommend starting the Big Mountain program earlier (and having a month off before the expedition)…or timing it so that I get done with all the big reps and step-ups right before leaving for Peru? What would you recommend?

Thanks for your insight! I really appreciate your products and philosophy.

ANSWER

You’ll want to complete this plan the 10 weeks directly before your flight to Peru. Use your travel time as you rest/taper before starting your climb.

– Rob


QUESTION

I have to take an APFT for a selection in the next month or two. I have been focusing more on powerlifting the past couple months, so I need transition to make sure I max the APFT. I don’t want to stop lifting, specifically squatting and deadlifting. What do you recommend I do to be 120% prepared, while still being able to continue my big lifts. Thanks.

ANSWER

What I’d recommend is you start the APFT Training Plan (http://mtntactical.com/shop/apft-plan/), take the first assessment and see how you score as compared to where you want to score.

If you score at or close to your goals, conduct 2-a-days – APFT Plan in the AM, Power Lifting in the PM.

If your score is not where you want it, stop lifting and complete only the APFT sessions. Your power lifting will definitely affect your push ups and running.

Lifting – no high volume work. Keep it heavy and few reps.

– Rob


QUESTION

Recently joined the month to month athlete programming on your website.

Really great stuff with lots of variety for programs. I,m training for an indoor rowing competition in February. Are there any programs on the site that would run parallel with my strength needs for this?

ANSWER

Rowing is an endurance event like any other – which means your mode/rowing-specific training will determine 99% of your event performance. I’m assuming you’re rowing 5-6 days a week and are following a focused, assessed and progressed program.

Long ago we moved away from rowing as a component of our programming for mountain and tactical athletes. We program running/sprints/rucking and uphill hiking for our endurance work.

I’ve never programming for a rowing event, so I’m a little out of my element here. But in general, your actual rowing should be the focus of your current programming and likely the extent of your endurance and work capacity training.

In terms of complementary strength training, I’m thinking balance and injury prevention from over use. With rowing there is a lot of lower body pressing volume, and upper body horizontal pulling volume. So, complementary Lower strength work should be super heavy and low volume.

Complementary upper body strength work should be both moderate and high volume, and include vertical pulling, and horizontal and vertical pressing.

Because of the extension involved, I’d also include flexion work for your mid section.

I’d recommend something like this as a 2-a-day (after your rowing work) 2-3x/week:

Warm Up:

3 Rounds

  • 5x Front squat @ 95#
  • 5x Walking Lunge
  • 10x Weighted Sit Up @ 25#
  • Instep Stretch
  • 5x Shoulder Dislocate

1) 8 Rounds

  • 3x Front Squat  – increase load each round until 3x is hard, but doable (anterior chain)
  • 5x Kettlebell Floor Press – increase load each round until 5x is hard, but doable (horizontal press)
  • Foam Roll Low Back

2) 8 Rounds

  • 3x Hinge Lift – increase load each round until 3x is hard, but doable (posterior chain)
  • 5x Kneeling Curl to Press – increase load each round until 5x is hard, but doable (vertical press)
  • Foam Roll Hip Flexors

3) 10 Rounds

  • 5x Jeremy Special (Ankles to Bar + Pull Up – hits both mid section flexion and vertical pulling)
  • 10x Dips (high volume vertical press)
  • 15x Push Ups (high volume horizontal press)

Good Luck!

– Rob


QUESTION

Which programs and in which order will give me the most performance for leg strength and endurance? Thanks!

ANSWER

Two great Options:

1) Dryland Ski Training Plan: http://mtntactical.com/shop/dryland-ski-training-program/

2) Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/

– Rob


QUESTION

First off, thanks for putting out some great stuff. I have followed one of your ruck based packets in the past so I am familiar with the intensity of your programs. I have been to SFAS before and I was unfortunately cut right after the trek. I am going again in a few months. So I need to fine tune my fitness and improve some aspects of it for this 2nd time.

I was interested in your ruck based v5 and your SFOD-D plan. They are somewhat similar and I really like the incorporation of step ups in the SFOD-D program. One weakness I want to address is my upper body strength/ strength endurance to body weight ratio. Essentially improve my push/pull abilities. There were some obstacles that gave me some trouble last time. I can always improve my ruck, although I wouldn’t say it is a weakness. At 5’7″, I will always have to work harder than some of those bigger dudes. I will have a good amount of time to spend on training and I understand that if it is too intense I can dial it back initially.

I know that these plans are made with a specific goal in mind, but I am also thinking long term. Any advice is appreciated. Thanks in advance

ANSWER

I’d recommend you follow the plan progression in the Ruck-Based Selection Training Packet (http://mtntactical.com/shop/ruck-based-selection-training-packet/).

These plans represent 10 months of training and culminate with the Ruck Based Selection Training Plan.

We also offer a SFOD-D Packet Here: http://mtntactical.com/shop/sfod-d-selection-packet/.

The main difference between the two is the final plan. In general, the Ruck Plan has a little less rucking, but more multi-modal work capacity events to prepare you for the team and other events at SFAS.

I wouldn’t recommend you just do the final selection plans over and over …. they are too intense and you’ll eventually overtrain.

You can purchase the packets or individual plans. As well, all these plans are now included with a subscription to the website.

Good luck!

– Rob


QUESTION

Hey rob, I am going to be deploying as a Private Military Contractor and I am a big believer and follower of your workout programs as they have worked for me in the past. I was wondering what sort of workout program you would recommend for operators going into the private sector?

ANSWER

The demands of the work determine the programming.

If you’re doing private security work, I’d recommend our day to day LE Athlete Programming and/or the plans from the LE “Spirits” series: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/

If you’re soldiering, I’d recommend our day-to-day operator sessions and/or plans from our Military Athlete “Greek Hero” Series: http://mtntactical.com/shop/greek-hero-training-packet/

All these plans can be purchased through these packets, individually, or all are included with an Athlete’s Subscription to the website.

– Rob


QUESTION

Good afternoon Rob my name is Ryan I’m slowly getting back in the routine of the sessions after a long period with out doing them. I do have a few things to ask. In some of the sessions there is the use of a sandbag and I don’t have one and I use the YMCA gym and they aren’t equip with the stuff that is used in the sessions. What are some ideas for something equal to or close to doing sandbag getups. I’m trying to think of other exercises but can’t at the moment besides sandbag getups? 

ANSWER

There isn’t a good substitute for sandbag getups.

Many others have been in your situation. They’ve built their own sandbag and brought it into the gym. You can do it cheap … and old duffle bag full of sand, or purchase a sandbag from us or another company.

If you refuse to do this you can try holding a dumbbell or kettlebell on your shoulder. If you do this chose one that is 1/2 the prescribed weight of the sandbag.

– Rob


QUESTION

First off, thanks for all the great content you have on your site, it has helped me a lot in my pursuit of fitness. Just seeking some programming advice for the next 3-9 months. My goal is to join the Army and earn the Green Beret, and I am looking for an appropriate fitness program. I have been consistently doing bodyweight/ calisthenics  PT 3-4 times a week for the last 4 years, some periods of 2-a-day, 6 days a week thrown in there as well. I have gotten into deadlift, front squat, and cleans as well over the last year, but all of my training has been quite sporadic. My stats are: Fairly fit, 23 yo, #175, 5’11”.

All that as a background  to say, I’m ready to get serious about training for the SF pipeline but I really don’t know where to start. I am hoping to be ready to go to Army Basic around 6 months from now, but I’m not sure if that’s a realistic goal. I’m confidant I can pass everything in Basic and probably even get selected at SFAS, but I don’t want to just pass, I want to CRUSH it!

I have looked at a lot of plans on other sites but I’m worried that most of them don’t have enough rucking. Anyhow, just wondering what specific programs you would recommend or if I should just hop in on the daily operator sessions. If you need more info just let me know.

ANSWER

I’d recommend the Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/

This packet of plans represents 10 months of training and finishes with the Ruck Based Selection Training Plan – which many have used successfully for SFAS.

You can purchase the packet, purchase the plans individually, as well, all the plans in the packet are included with an Athlete’s Subscription to the Website.

– Rob


QUESTION

I was turned on to your website by a freind and just recently subscribed. I was wondering if I could get your input on my situation. Back in high school I suffered a series of right knee injuries during football including a torn ACL and multiple torn meniscuses that required me to have a three knee surgeries over a 2 year period. At the time I didn’t realize it but I had a pretty awful PT for my rehab following the last two surgeries. Now 12 years later I have suffered a lot of chronic injuries anytime i attempt to start a new workout regiment. Ive had problems with achilles tendonitis and my right calf is noticeably smaller than my left. Ive also had chronic issues with my hamstring. If i do a standing hamstring curl against gravity it will cramp up after just a few reps. Ive also had a series of low back injuries whenever i try to progress wight with squats as well as some weird pelvic floor issues. I was wonder which program or combinations of programs you would recommend to help regain balance between my legs. I hope to spend this winter evening things out so I can finally begin to progress my fitness. Thank you for your time.

ANSWER

I’m not a doctor and given your history, I’m not sure I can offer much. Your hamstring and achilles issues are likely over my payscale.

From what I do have, I’d recommend the Post-Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/

Be patient and good luck.

– Rob


QUESTION

I wanted to ask you if you had a program to recommend for me. I am 46 years old and in good shape – was a recon Marine back in the day.  I am going for two weeks at the end of February/March to BC to ski and then at the end of May will climb Mt. Rainier Liberty Ridge. 

I am looking for an all around program. My only restraint is that I have a limited gym.  I have a pull-up bar, bench and dumb bells set to 50lbs.  I plan to start the program at the beginning of the new year.

I appreciate your help.

ANSWER

I’d recommend the Afghanistan Pre-Deployment Training Plan: http://mtntactical.com/shop/afghanistan-pre-deployment-training-plan/

… with 3 changes: (1) Replace the rucking with unloaded running; (2) Use 25# in your pack for the step ups; (3) Use a 60 pounds sandbag, not an 80#. You’ll have to make a sandbag.

– R


QUESTION

Hi Rob, I’ve been training with Core Strength and Swim Progression for several weeks now and love your programs and insight.  Many thanks for what you do!

My question: Which program is best to progress to next?  I’m 46 years old, former military and working around previous knee/ACL and foot fractures, but want to move into developing more strength and stamina to minimize future injuries.  I am thinking 357 or Big 24 V4?

Any thoughts on progression? 

ANSWER

Definitely move to strength. Start with Big 24. Be safe, but stick with it. Big 24 is pretty incredible.

Here’s the direct link to the plan: http://mtntactical.com/shop/big-24-strength-training-program-v4/. You also get access to it with a subscription.

– Rob


QUESTION

I have been powerlifting for five years, I am 6′ and 260 pounds. I am going into law enforcement and would like to increase my endurance and be able to maintain/keep some of my strength. I have no idea where or how to start to do this short of just stopping my lifting and only doing running. Can you give me some guidance as to what to do?

ANSWER

We believe LE Athletes (Patrol/Detective) have these primary fitness attributes:

  • – Relative Total Body Strength (Strength per Bodyweight)
  • – Upper Body Hypertrophy (Intimidation factor for bad guys)
  • – Work Capacity
  • – Chassis Integrity (our approach to mid-section training)
  • – TAC SEPA (Tactical Speed, Explosive Power and Agility)

Note you don’t see “Endurance” as one of these attributes. Under our terminology, “endurance” refers to distance running or rucking, and while we do program some running for our LE Athletes, the focus is on “Work Capacity” – shorter, much more intense.

I’d like to see you lose 30-40 pounds. My guess is while your raw strength numbers would decrease, your relative strength numbers would increase. We’ve developed an MTI Relative Strength Assessment which will give you a good idea of how you stand now: http://mtntactical.com/fitness/strong-enough-take-mti-relative-strength-assessment/

Being lighter will make you quicker, more explosive, and as you get older, simply feel better. I’m not sure if you’re packing muscle or fat. Regardless, clean up your diet. Here’s our nutritional recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

Programming?

I’d recommend you roll right into our “Spirits” series of plans for LE. These plans deploy our most recent iteration of Fluid Periodization and train the above attributes concurrently.

Here’s the packet of plans: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/

You can purchase the packet, purchase individual plans, or purchase an Athlete’s Subscription to the website which gives you access to everything.

Good luck.

– Rob


QUESTION

I’ve just finished the Dryland training program for skiing and it was great! Had 5 days on snow and my legs have never felt better at the beginning of the season.

I want to continue working on my strength and fitness, as well as lose about 5kgs. There is a big exam coming up for the level 4 CSIA which requires a really high level of fitness. On long bump runs my legs do get tired still so I would like to improve on strength and endurance. 

This season I am only skiing 2 days a week so I was looking at the maintenance plan.  But also I will be doing a few small backcountry trips. Based on my goals would the backcountry plan be right for me,  or the maintenance plan?

Thank!

ANSWER

The Backcountry Plan is full on intense and might interfere with your skiing. I’d recommend the In-Season Ski Maintenance Training Plan:

There are a couple training options inside this plan – one for weekend warriors and one for mountain professionals. The difference is the days/week you’re skiing. You’ll want to do the weekend warrior schedule.

Weight Loss – 80-90% is diet related. Clean up your diet and it will help greatly. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob


QUESTION

I started the Backcountry Ski program 4 weeks ago in anticipation of a couple ski trips this year.  While my ski trips are mostly lift served, I like to explore hike-to terrain and thought this plan would be good balance.    

A couple questions:

I’ll finish the Backcountry Ski program on January 4 and my first ski trip will be on January 19th.  What would you recommend I do in that two week window? 

My next ski trip will likely be early March, with Xterra triathlon season following right after it (first race in April, biggest race in May).  I would like to stay strong for skiing (priority), but also start to build towards swimming, mountain biking, and trail running.  What would you recommend in this 5-7 week window between trips? 

ANSWER

1) Repeat the last 2 weeks of the BC Ski Plan.

2) 8-10 weeks out from your first Xterra you should prioritize your training there. We don’t have and Xterra plan – the events are too similar to regular triathlons – and there are a bazillion resources for tri training. Not sure your exact schedule, but my sense is you have far fewer free weeks than indiciated above. It seems Mid-Jan or Feb 1 you’ll turn hard to tri training. If you’re primarily BC skiing, your tri training and skinning will complement each other. If you’re primarily resort skiing, I’d recommend the weekend warrior schedule and our In-Season Ski Maintenance Training Plan: http://mtntactical.com/shop/in-season-ski-maintenance-training-program/

– Rob


QUESTION

Do you offer just a personalized nutrition plan?  I currently have a great tactical training coach but he doesn’t include nutritional guidance.  I’m training to enter federal law enforcement and could stand to lose about 10-15 pounds to be at my best.  I’m used to tracking all of my food/macronutrients bodybuilding-style and meal prepping in bulk but I need to lose some excess fat to improve my endurance.

ANSWER

I’m sorry Erin. I’m a somewhat of a contrarian when it comes to nutrition. My approach is that eating clean takes discipline … not a whole lot of science. Most of us know when we’re eating bad stuff – for the most part, education isn’t the problem. We know it’s bad and eat it anyway.

Here are our nutritional guidelines. We’ve had great luck with these over the years: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

On another topic, we recently asked the officer in our community “How Has Being a Cop Has Changed You?” Their replies are here: http://mtntactical.com/all-articles/huge-le-response-survey-cop-changed/

There is some great, raw, honest insight there for you as you move into your career.

Good luck in your prep and be safe when you earn your badge.

– Rob


QUESTION

In the National Guard, so I’m in decent shape, not a high-speed unit but a combat MOS, but I consistently perform in the top 10% of my peers.

Iowa Law Enforcement Academy. What’s the best program(s) I can be running to not just pass, but exceed my peers there as well. Assume I have anywhere from 6 months to a year until I attend.

ANSWER

I’d recommend you start our stuff with the LE Athlete Fitness Assessment Training Plan: http://mtntactical.com/shop/le-athlete-fitness-assessment-training-plan/

Follow it with plans from the LE Athlete “Spirits” packet: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/

Then re-complete the LE Athlete Fitness Assessment Training Plan directly before your academy.

These plans can be purchased at the links above, the LE Spirits plans can be purchased individually, and all the plans come with an Athlete’s Subscription if you go that route.

Good Luck!

– Rob


QUESTION

I started Operator Achilles this week. After completing the first week of the strength portion I find myself unable to complete all 20 pause reps of the bench press. I maxed at 380# and I’m doing my reps at 190# for week 1.  Should I, A) continue on with the prescribed percentages and break up the reps in the least amount of sets with minimal rest, or B) drop to a lower percentage where I can do all 20 pause reps unbroken and work up over time?

Thank you in advance for your help.

ANSWER

Isn’t incredible how much harder the bench is?? And how much more it hurts?? “Super Bench” is killer!!

We struggled too. Keep the same weight and break the set as needed to complete it …. but go to failure (or near failure if you don’t have a spot) before breaking, though.

After breaking, sit up on the bench, take 5 deep breaths and hit it again. Aim to use as few sets as possible.

– Rob


QUESTION

I’ve just finished the Dryland training program for skiing and it was great! Had 5 days on snow and my legs have never felt better at the beginning of the season.

I want to continue working on my strength and fitness, as well as lose about 5kgs. There is a big exam coming up for the level 4 CSIA which requires a really high level of fitness. On long bump runs my legs do get tired still so I would like to improve on strength and endurance. 

This season I am only skiing 2 days a week so I was looking at the maintenance plan.  But also I will be doing a few small backcountry trips. Based on my goals would the backcountry plan be right for me,  or the maintenance plan?

ANSWER

The Backcountry Plan is full on intense and might interfere with your skiing. I’d recommend the In-Season Ski Maintenance Training Plan:

There are a couple training options inside this plan – one for weekend warriors and one for mountain professionals. The difference is the days/week you’re skiing. You’ll want to do the weekend warrior schedule.

Weight Loss – 80-90% is diet related. Clean up your diet and it will help greatly. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob


QUESTION

I was turned on to your website by a freind and just recently subscribed. I was wondering if I could get your input on my situation. Back in high school I suffered a series of right knee injuries during football including a torn ACL and multiple torn meniscuses that required me to have a three knee surgeries over a 2 year period. At the time I didn’t realize it but I had a pretty awful PT for my rehab following the last two surgeries. Now 12 years later I have suffered a lot of chronic injuries anytime i attempt to start a new workout regiment. Ive had problems with achilles tendonitis and my right calf is noticeably smaller than my left. Ive also had chronic issues with my hamstring. If i do a standing hamstring curl against gravity it will cramp up after just a few reps. Ive also had a series of low back injuries whenever i try to progress wight with squats as well as some weird pelvic floor issues. I was wonder which program or combinations of programs you would recommend to help regain balance between my legs. I hope to spend this winter evening things out so I can finally begin to progress my fitness. Thank you for your time.

ANSWER

I’m not a doctor and given your history, I’m not sure I can offer much. Your hamstring and achilles issues are likely over my payscale.

From what I do have, I’d recommend the Post-Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/

Be patient and good luck.

– Rob

QUESTION

I would like to test out your program and see if it can help me achieve my goal. I am looking to attend the PJ Indoc for a second time but I want to be better prepared than I was the first time that I went.  While I was doing great in the course on all the evals it was the Black Thursdays that got me.  I was not ready for all the underwaters in full uniform and equipment.  I know what it was that was holding me back and it was my own fear of passing out underwater and not waking back up.  If it was just me I would have never thought twice about it, but having a little son changed that.  I am looking to break through that wall, overcome that fear and put in the hours and pain of training to be able to defeat that task and still not be tired after i am done.  I am wondering if you would be able to help me develop a training plan that I could use to train and crush Indoc the next time around.  Any help or advice that you can give would be greatly appreciated.  

ANSWER

Here is our USAF CCT/PJ/CRO Selection Training Packet: http://mtntactical.com/shop/cctpjcro-training-packet/

This plan includes 25m underwater swim repeats, treading, etc., but systematic training for the intense water confidence work you’ll face at selection. As you saw there, it’s much too dangerous to train underwater breatholds on your own. What I’ve used myself and have recommended to others facing selections/schools with water confidence events, is to take a page from spearfishermen and freedivers and use dry land breathold training. There are actually several iphone apps which you can use safely to train your ability to hold your breath. By adding is some physical activity with these dryland apps, perhaps you can safely develop some training which will closely imitate what you faced at selection.

I’ve never attended one of these, so can’t speak from experience. Others I’ve spoken to say simply being comfortable in the water is a huge help.

Water induces a primal fear in us. Understanding and working successfully in spite of this fear is the skill for you to develop. My sense is this isn’t a fitness problem, but something much more mental. I’d encourage you to reach out to others in your position who went back to selection and were successful. They will be your best resource for training to try and test.

Good luck.

– Rob


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