Thoughts on “What It Means to be a Quiet Professional”
I really appreciate you posting your thoughts on this. I too, am in my 40’s and have experienced much of the same journey as it sounds in finally coming to the realization that “it isn’t about me.”
I’ve served as a police officer for nearly 14 years now and the one thing I have learned is that a lack of humility with what I do will result in my defeat, every time.
My current employer is experiencing a great exodus of officers with decades of hard fought “wisdom” as you so well described it, and are quickly replacing it with kids who have neither wisdom, nor experience. It’s killing me to deal with the arrogance that seems to come with this new generation.
But then again, I can’t help but to recall what a complete bag of smashed assholes I must’ve been coming up. I then pause delivering my scorn and harsh judgement and realize that “somebody’s” gotta teach these kids what it means to be a “quiet professional.”
I’m not quite sure if 2015 hasn’t been the worse time to be a cop, but it sure seems like it. Your article succinctly refocused my priority on what’s most important about what I do.
God Bless you brother and I appreciate you sharing yourself in this article. (Click Here)
Keep ’em coming if you will, – D.
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Question
Hey, I saw a plan on your website the other day that had strongman, DB/KB, and BW training, but I didn’t bookmark it and now I can’t find it. I remember there was SB loading in the assessment. Is there anyway you can please send me that link? I’ve been looking for it the past two days with no luck. Any help would be greatly appreciated.
Answer
You were looking at Courage: http://mtntactical.com/shop/courage-strongman-endurance-cycle/
– Rob
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Question
Finishing up resilience, amazing program by the way. I think it’s the best yet. Saw amazing gains in strength and Ruck time per mile. I wanted to ask, what’s next? I was thinking of humility, but wanted your opinion. The goal is to build up to be successful at ranger school in the late summer August time frame. Thank you for all that you do and have done! Keep it up coach!
Answer
Best is to begin the Operator Sessions, starting at the beginning of the most recent cycle.
If not, turn to endurance or work capacity. 369 Work Capacity is one option, the Operator Pentathlon Training Plan is another (http://mtntactical.com/shop/operator-pentathlon-training-plan/).
– Rob
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Question
Rob,
I recently downloaded the LE Athlete’s On Ramp program for my wife. She has decided that after 2 kids and 4 years on the bench, she’d like to get back into the game. I have a question about an appropriate substitution for pull ups and chin ups? She is currently unable to perform either and I was wondering if jumping pull ups, with an emphasis on the negative portion of the rep, or regular lat pull downs would do until she can complete some on her own?
Any guidance would be appreciated.
Answer
Yes on the sub of jumping pull ups with an eccentric drop. Have her start at 3x.
– Rob
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Question
I starting to get back into the workout game. I used to be a big cross fitter, however my age is catching up to me. I am 42 and I have noticed I get injured a lot easier and stay sore longer. I am looking for something to get me back in the game and get me ready for the Sergeant Major Academy. I had knee surgery so running is not in the cards for me, I do bike so can I substitute this for running? Thanks for your time
Answer
A great place to start our stuff is Humility (http://mtntactical.com/shop/humility/). Humility deploys assessed and scaled bodyweight strength training with limited equipment, but loaded work capacity efforts.
It does include running. You’ll have to substitute time on a spin bike. As you make the substitution think time, not mileage – so if the plan calls for a 4- mile run, assume you’ll run at 9 min/miles and bike for 36 minutes.
Good luck.
– Rob
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Question
I am writing to ask your input on a training schedule using your already in place programs. First I will give you my back ground. I am a former Marine Scout Sniper (Mid 90’s), and have been a SWAT operator in North Texas since 2003. I am an avid outdoors enthusiast, weekend warrior trail runner (hate running the road) and back packer. Most recent trip is 75 miles of the Sierra High Route California last summer. So I am in “OK” shape as far as my job and hobbies. Although I have been in much better shape for specific events and outings. About 3 years ago I began looking at a stage race called “The Costal Challenge” in Costa Rica held every year in February. This race is either ~150 K (adventure) or ~230 (expedition) k over 6 days in the rainforest with high humidity and several hundred feet of elevation change per day. When I began looking at the race I said that I was going to do it when I turned 45. Well I have committed to it for Feb. 2017.
So that gives me just over a year for training. I am a level 1 Cross Fit Trainer but never drank all of the Cross Fit Cool Aid. I am a police officer and have trained for job specific objectives most of my life. I have been following your programs for a little while now as far as researching your philosophy. I like it. I plan on using your programing for this event. After having a family meeting with my wife and 12 year old son and trying to decide which course I was going to do my son says “Dad if your going to do it do the whole thing” so it looks like Im going to commit to ~230 K can’t argue with it because its the same thing I tell him.
So with all of that I am thinking about starting off with your 3-30 then moving on to your pre-season Ultra running program, 50 miler program, then not sure maybe 100 miler? If you could give me direction on an order of program that would be great… My goal is to complete not to win.
Answer
You’re programming approach is solid – esp. if you’re able to do all the running involved on trails with elevation gain/loss. Mountain running, with the vertical involved, simply takes uphill climbing and down hill running strength and fitness. If you’re putting your mileage in on hills you should be okay. If not, you’ll want to supplement your distance running with step ups and leg blasters or quadzilla complexes. One recommendation would be to do 3-4 weeks of the Peak Bagger Plan between the 50 mile and 100 mile plans. You’ll need a mental break from all the mileage anyway.
The other issue is the time involved to train. The volume for these ultra plans is great – and it simply takes a lot of time on the trail to pound out all the mileage.
At 6 days, you’re looking at about 24 miles/day. If your fit, this isn’t too terrible – on trails you’re looking at 8-12 hours of movement each day. The “crux” will be in days 4-6 – being able to recover and keep grinding. Nutrition will be key – not only movement nutrition (gels, electrolytes) but also pounding protein and carbs for breakfast and dinner. Sleep will be key too – think Ambien and ibuprofen.
During your train up, I’d recommend programming in a 3-day “mini event” of 75-90 miles – likely 2-3 weeks before the actual event, where you can test your fitness and get your nutrition dialed.
– Rob
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Question
Thanks for everything you do. Your programs are the best I’ve found.
I am a full time State Trooper in the midwest. I am also a LT in the Navy Reserves. I am an NGLO working with Marines with an ANGLICO unit.
I completed the Military Onramp Program and I am just finishing up Hypertrophy for Skinny Guys.
I am 5’11, around 175 after completing the Hypertrophy program. I feel like I am little behind in the area of strength. I completed the program, but was below the prescribed minimum weight in a lot of cases in order to maintain form. I kept my warmups at 65#. I did see gains in size and strength doing the program though.
Can you please recommend the next steps in training? I would like to continue working on strength gains, but I want to train for the requirements of both my LEO and military careers.
Thanks again!
Answer
Roll into 357 Strength now, Valor. After Valor, start following the Operator Sessions beginning at the start of the most recent cycle.
Be patient, but persistent. Be sure you’re eating plenty of protein. You may want to supplement your diet with a whey protein shake after training and right before bed at night.
– Rob
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Question
Also, any tips on building ruck speed without running? I’m a shorter guy and can hit the times without drama if I shuffle but apparently they might not always let you do that in the test.
Answer
Rucking speed – being small is a huge limitation I’ve found …. I’m short too. Here’s our advice on rucking technique which may help: http://mtntactical.com/exercises/rucking-technique/
– Rob
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Question
I had a question regarding the Army APFT programs you have created. I have an earlier version in which the pushups are set number (say 85 and you do it in as few sets as possible), sit-ups were in timed sets, and the sprints were set times. I also have the most recent version (v5) in which the pushups and sit-ups are based on percentages and sprints at interval times of your diagnostic APFTs.
Have you had people who have completed these two programs and seen better results with one over the other?
Answer
I don’t honestly have a direct comparison as you describe, but I strongly feel the V5 is the better version – primarily because it automatically “scales” to the individual athlete.
– Rob
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Question
I recently attended Scholar Athlete course here in Katterbach, Germany with Bo and Adam and I’d like to know which program would work for me. I am curently 195 lbs and I’d like to weigh 185 lbs but look 200 lbs, if that makes sense. I just want to APPEAR big but not necessarily BE big. Please let me know which program you’d recommend. Thanks in advance.
Answer
I’d recommend starting our stuff with 357 Strength (http://mtntactical.com/shop/357-strength/), but understand the key to your goal look is 75% diet and fat loss. Fix your diet and start eating clean and you’ll see results. Click here for our dietary recommendations: https://www.youtube.com/watch?list=UUiTR_zJV0cB8l8qSBYya-eg&v=VGs2tnMQJlc
– Rob
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Question
I have been using a crossfit style of training for awhile. I found your website and have purchased your run improvement program. I am a firefighter and a member of the military and I am always looking for ways to improve my level of fitness. Your training intrigues me and I would like to try it, but I am confused. When I look at your sample sessions they list a warm up and then 1) , 2) and 3) but there is no explanation that I can find anywhere about how it works. Do I do #1 after the warm up and then rest before starting #2 or do you go from one to the other without rest? I am very interested in your training. I want to try it but I don’t want to purchase anything until I understand the lay out of the training sessions and how to do them properly.
Answer
In general, these are the differences between our sessions and the typical crossfit WOD:
– Each of our sessions has a distinct training objective – strength, work capacity, endurance, power, etc., unlike WOD’s which are generally only work capacity.
– Our overall sessions are longer – most last 60 minutes – and broken up into “Parts.” The “Parts” are the (1), (2) etc. you see.
– Unless it’s spelled out such as “(1) 5 Rounds for Time,” or “(2) 10 Rounds Every 30 Seconds …..” the circuits in each part of the session are to worked through briskly, not frantically. In terms of pace, aim to finish the session in 60 minutes.
Below is the first session from the sample Operator Sessions with explanations in italic. Email any followup questions.
– Rob
SESSION 1
Obj: Strength/Endurance
This session has two training objectives – strength and endurance. You do some heavy lifting at the begininning, and finish with a 4 mile run.
Warm up:
3 Rounds
Barbell Complex @ 55/75:
3x Hinge Lift
3x Hang Power Clean
3x Front Squat
3x Push Press
1x Pull Up
Instep Stretch
The Warm Up has 3 rounds of the Barbell Complex, plus 1x pull up, then a stretch between. “55/75” is loading for Women/Men – so for each round you’ll load up a barbell at 75#, then do 3x Hinge Lifts, 3x Hang Power Cleans, 3x Front Squats, and 3x Push Press. Drop the bar, walk over and do 1x pull up, then do the Instep Stretch.
Unfamiliar Exercises can be found at the “Exercises” tab on the front of the website: http://mtntactical.com/category/exercises/
Training:
(1) Max Rep Strict Pull Ups
This is Part (1) of the session. Go to the pull up bar and do as many strict pull ups (no kipping) as possible – then record your score. For this example, let’s say you scored 15 strict pull ups.
RECORD YOUR SCORE
(2) 8 Rounds
2x Craig Special- increase load each round until 2x is hard, but doable
30% Max Rep Pull Ups from Part 1
Hip Flexor Stretch
1x Craig Special = 1x Hang Squat Clean + 1x Front Squat (http://mtntactical.com/exercises/mnt438-craig-special/). You’ll do 8 rounds of 2x Craig Specials …. increasing load on the barbell each round until 2x is “hard but doable”, then 30% of your max rep pull ups from part one (5x reps). The Hip Flexor stretch is your “working rest” between rounds. Work through the circuit briskly, not frantically. This is a strength circuit, and the goal is to get as much weight on the barbell for the Craig Special as you can – and still get the exercise – and make all 8x rounds of your pull ups, unbroken. Here is an example of how your rounds and loading may look:
Round Craig Special Load Pull ups
1 105 5x
2 135 5x
3 155 5x
4-8 165 (hard but doable) 5x
RECORD YOUR FINISHING CRAIG SPECIAL LOAD
You would record 165#
(3) Run 4 Miles, Moderate Pace
Moderate = comfortable, but not easy.
Change into your running shoes and go for a 4 mile run. This is the “endurance” component of today’s session – and you’re done training when you finish the run.
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Question
I have recently committed to running the Ironman Qualifier in Wilmington, NC next October, and am curious if you’ve ever put together programming for an Ironman athlete. I have been doing a ton of research and finding no real solid balance between metabolic circuits and full body fitness, which I enjoy and need, and old school LSD triathlon training. I’ve used your programming for years and swear by it. Can you offer any guidance or be willing to create a training program? Thanks in advance for any help you can provide.
Answer
I’ve been asked many times before to create triathlon plan and I’ve always demurred – simply because there are many resources available from accomplished, proven coaches. Often the requests come from guys like you – professional military athletes who want to try a triathlon. Some also have ironman ambitions.
My advice is to find a reputable, proven tri-specific coach and/or training program, and commit to it fully. Then, post-event, return to the hybrid fitness training you need as a military athlete.
Specifically for you, for a shorter event – a sprint for example, you could possibly supplement your endurance-focused training with some strength and short, hard, multi-modal work capacity training. But for an Ironman-distance event, I’m not sure this extra programming wouldn’t be a distraction. Certainly, given the amount of endurance work you’ll need to do – especially in the base period (20 hours/week?) – would you have time?
If you were able to find the time to work in 1-2x gym-based sessions a week, my recommendation would be to keep them short (45 minutes), heavy and intense. Specifically, I’d recommend a 6 Round Strength Superset (lower/upper body), followed by a 3-5 minute supplementary work cap effort, and finishing with some core strength. Here would be an example:
Warm Up:
3 Rounds
Barbell Complex at 45/65#
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat – increase load rapidly each round until 4x is hard, but doable
5x Scotty Bob @ 15/25#
Foam Roll Quads
(2) 5 Rounds for Time
6x Front Squat @ 65/105#
6x Clapping Push Ups
(3) 5 Rounds
10x Russian Triangle @ 25#
20/20 Standing Founder
5x Kneeling Plate Half Moon @ 25#
20/20 Kneeling Founder
My sense is during the Base Building period – now – your focus should purely be on building your aerobic base and LSD speed in the three tri modes (bike, swim, run). As you get closer to the event, your pace will increase and distances decrease – as will your overall training time – which may allow for some gym-based supplementary work.
Design a program? Not right now. On the strength side I’m confident, but the endurance programming for a triathlon I’m not as comfortable with. However, my Research Director, Adam Scott, has some experience here and perhaps we can develop something – but no promises. Sorry!
– Rob
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Question
First off thanks for everything you do.
I’d like to improve my strength before starting your ruck based selection program in preparation for SFAS. Would you recommend your Fortitude program, RAT 6, or something else. Should I supplement the plan with some running/rucking and PFT work to maintain those areas, or just complete it as is?
Thanks
Answer
Do Fortitude. It includes running and rucking with Strength.
– Rob
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Question
I have purchased your CPAT Training program, and I am looking for some advice regarding alternative workouts/equipment. I live in a small town in Alaska where we only have a hotel gym, where I can’t set up the 50’ shuttle, or the rope pull. A lot of times I can do some of these workouts outside or in my home it looks like, but I was hoping you could give me a good treadmill alternative for the shuttle when we have our cold snaps. Is the purpose of this just to run consistently or to be able to count reps and have to turn around and have a little agility included? I also don’t have a variety of dumbbells, so I will need to be in the hotel gym a lot. Do you have a recommendation for a dumbbell rope pull alternative?
Like I said, I will try to set some of these workouts outside when I can, but on days where the workout includes the shuttle and rope pull as well as a variety of heavy weights, that will be a bit hard for me.
Any help is much appreciated! My CPAT is in one month, and I get my weight vest in the mail within the week. I am really excited to start the program.
Happy Holidays!
Answer
1) 50′ Shuttles – you need to either commit to running outside regardless of weather, or to get on a treadmill, and run as far as possible wearing the vest in 60 seconds. If you choose the treadmill, for the follow-on intervals, run 30% (35%/40% – depends upon the session) of the distance in the time allotment.
2) Rope pull – The rope pull helps you prepare for the ladder extension – the hand over hand movement is important to be sport specific. You don’t have to pull a 60# dumbbell – you can pull another object. If space is an issue the sub Max Reps in 60 Seconds of Lat Pull down (if you have a universal machine) at 70#. Use the rep percentage for the follow in progressions.
Good luck.
– Rob
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Question
I’m planning on enlisting in the Army in about 6 months under the 18x option, so I will be attending SFAS immediately after OSUT and Airborne school. I am unsure of how to prepare, as there will be a 5-6 month gap between enlistment and selection, during which time I will be busy with training and will have limited, if any time for one of your programs.
Current stats:
24 y/o
6′ 1″, 190 lbs.
BP- 210 lbs.
Front SQ- 215 lbs.
Deadlift- 370 lbs.
2 min. Pushups- 60
Situps- 80+
Pullups- 12
5 mile run- 35 min.
5 mile ruck- 72 min. (just getting back into running and rucking after an injury)
Do you have any suggestions on a progression for the next 6 months prior to enlistment, as well as any tips to stay prepared for selection during OSUT and airborne school?
Thanks for your help
Answers:
1) 6 Months = 24 Weeks. Here’s what I’d recommend:
Weeks Plan
1-7 Valor (http://mtntactical.com/shop/valor/)
8 Rest
9-14 Fortitude (http://mtntactical.com/shop/fortitude/)
15 Rest
16-23 Ruck-Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/)
24 Rest
The Ruck Based Selection Training Plan is my go-to sport-specific training plan for SFAS. Many have used it successfully. You’re not the first with your schedule, and I have always recommended guys completed the this plan directly before enlisting, OSUT and Airborne School. You’ll go into OSUT over prepared for that event, and will likely lose fitness, but, between OSUT and Airborne you won’t lose all that hard-earned fitness gained completing the Ruck Plan. As well – there’s a mental side to preparing for SFAS. You’ll suffer mightily, often alone, completing the Ruck Plan. Completing it will take not only physical effort but intense mental discipline and commitment. This effort and the lessons learned along the way, will be there for you to draw upon during the dark periods of SFAS.
2) You’ll have dictated PT and not much time for personal training during OSUT and Airborne. During the time you do have, spend it lifting heavy in the gym for durability (like you’ll do during Fortitude), and completing hard, but short ruck running intervals (like you’ll do during Valor). The goal is to do your best to maintain strength and speed. My sense is the PT during OSUT and Airborne will have a strength endurance and endurance focus.
– Rob
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Question
Just did day 1 of your APFT plan. First time ive done a program like this. Bodyweight endurance activities aren’t my strong game………hence why im doing it to kick my Units PT test in the ass in January.
As i completed the APFT 1 in the morning, i ended up going to failure on my pushups to try and squeeze out a decent score. Now i just finished the PM session and i found i was still pretty smoked for the pushups. My arms and pecs pumped up hard and i ended up having to do the last set of 30% and the ‘as many reps as possible’ set on my knees. Is this detrimental to my training outcomes? I couldn’t have completed them on my feet. Is it ok on the knees, or should i stop or…?
Another question if i may. Ive browsed through your nutrition stuff, good read. To sum it up, food before runs and/or pushups-situps or empty stomach? I know i perform best with a bit of fuel in my guts, but do you have anything further to add to this?
Kindest regards
Answer
Okay to finish push ups on you knees. The progression is steep. What’s important is your improvement on your mid-program re-test.
Don’t train on an empty stomach.
– Rob
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Question
Hi, just finished doing 369 and now I’m on week four of Valor. I must tell you that I love your workout plans even tho sometimes they really hurt!! LOL
I’m trying out BORTAC Selection Course in OCT. 2016 and was wondering; What training plan should I follow?
Thank you
Answer
Between now and 8 weeks our from selection, after you finish Valor, I’d recommend you complete the Operator Sessions.
8 weeks out from selection, cancel your subscription and purchase/complete the BORTAC Selection Training Plan (http://mtntactical.com/shop/bortac-selection-training-plan/).
– Rob
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Question
I used your SWAT kick starter program while training at Quantico. I went from 200 to 230. I was 6’4 and still lean. I was the biggest and best able fighter in the class from the conditioning in your program. I was able to maintain focus under stress better than many other in my class which was comprised of mostly 70% prior mil.
That said. After graduation, I picked up a membership at a local xfit gym with a trainer who said he could help me keep after with my SWAT goals. He failed. I’ve lost muscle mass, muscle function, and SWAT specific conditioning. I just dropped his training program. So I’m back for more.
My weakness is upper body. Pull ups/Push ups are my kryptonite. I almost did not pass my LE agency test because of my inability to progress with push ups over a 3 month training program before training at Quantico.
Does the Athlete Subscription Package include a daily/weekly LE focused programing? Or do you program for all your athletes? For instance, if purchased, does the Athlete Subscription Package allow me to keep training towards my SWAT goals or should I purchase a SWAT program? SWAT try outs are over a year out, so I do not know what to do after I complete an 18 week session.
I await your advice.
Answers:
1. Yes – specific daily LE Officer sessions. Also included are specific daily Operator (Military) and Mountain sessions. So three sessions daily.
2. Included with the subscription, in addition to access to the daily sessions and years of archives, is 50+ sport specific plans …. See below at bottom of this note….. – one of which is the SWAT/SRT Kickstart Training Plan. We also have a SWAT Selection Training Plan here (http://mtntactical.com/shop/swat-selection-training-plan/). This plan is not included with the subcription.
In general, I’d recommend you subscribe, start with the Hypertrophy Plan for Skinny Guys, then move the LE Officer Sessions. Directly before your SWAT selection, cancel and purchase/complete the SWAT Selection Training Plan.
Plans Includes with your Subscription:
Competition Plans
▪ GORUCK Challenge
▪ GORUCK Heavy
▪ GORUCK Selection
▪ Spartan Sprint Race
▪ Tough Mudder
FR Athlete Plans
▪ CPAT Training Plan
▪ Fire Rescue Assessment
▪ Fire Rescue Build
▪ Fire Rescue OnRamp
▪ Fire Rescue Tactical I
▪ HotShot/ Smoke Jumper Pre-Season
▪ Wildland Firefighter
General Strength and Conditioning Plans
▪ 357 Strength
▪ 369 Work Capacity
▪ Big 24
▪ Bodyweight Foundation
▪ Bodyweight I Training Plan
▪ Bodyweight II Training Plan
▪ Fat Loss Plan
▪ Gym Based Stamina
▪ Hypertrophy For Skinny Guys
▪ Kettlebell Strength
▪ MURPH
▪ Rat 6
▪ Run Improvement
▪ Sandbag/Weightvest/Dumbbell Training Plan
▪ Stamina Training Cycle
▪ Stuck in a Motel
▪ Swimming Improvement
Injury Plans
▪ Arm Injury Training Program
▪ Leg Injury Training Program
▪ Lower Back Training Program
▪ Post Rehab Leg Injury Training Plan
LE Athlete Plans
▪ Cooper Test
▪ DEA PTT
▪ FBI SA PFT
▪ On Ramp LE
▪ Patrol Officer Training
▪ SWAT/SRT KICKSTART
Military Athlete Plans
▪ Afghanistan Pre-Deployment
▪ Airborne School
▪ APFT Plan
▪ BUD/s Volume 1 (2011)
▪ Busy Operator I
▪ Core Strength I
▪ Endurance Training
▪ Fortitude
▪ Humility
• Hypertrophy Plan for Skinny Guys
▪ On Ramp Military
▪ Operator Ugly Train-Up
▪ Resilience
▪ Rucking Improvement
▪ Service Academy CFA
▪ Squad PT
▪ US Navy PST
▪ USAF CCT/PJ/CRO Selections
▪ USAF PAST
▪ USAF PFT
▪ USAF TACP
▪ USMC CET
▪ USMC CFT
▪ USMC PFT
▪ Valor Training Program
Mountain Athlete Plans
▪ Alpine Rock Climb
▪ Backcountry Ski V2
▪ Backpack Pre-Season
▪ Big Wall Climbing
▪ Dryland Ski Program
▪ Expedition Ice/Mixed
▪ Fall Dryland Ski
▪ Free Ski Training
▪ Ice Climb Pre-Season
▪ In Season Ski Maintenance
▪ Kayak/Paddling Pre-Season
▪ Mountain Base Alpha
▪ Mountain Base Bravo
▪ Mountain Base Charlie
▪ Mountain Guide Pre-Season
▪ Off-Season Training for Endurance Athletes
▪ Peak Bagger
▪ Rock Climb Pre-Season
▪ Ultra Pre-Season
– Rob
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Question
I completed the 800 Step-Up with 25lbs workout this week and wanted to see how my result compare with others. I finished the workout in 32:05 averaging 25 step-ups/min.
Do you know how my time compares with other athletes in your gym? The last time I did this type of workout was a few years ago when you assigned 1000 Step-Ups for time, so my ability to judge my performance is limited. I am 69″ and 170lbs.
Answer
We’ve got an mountain aerobic monster who finished 600x step ups at 25#, in around 18 minutes, or 33 step ups/minute.
– Rob
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Question
First of all kudos on the excellent programming that you create and provide! I finally decided to pursue strength at 29 years old and after two years of following Starting Strength and 5/3/1 programming I am proud of my strength improvement:
Back Squat: 325 lbs
Front Squat: 255 lbs
Deadlift: 455 lbs
Bench: 235 lbs
Push Press: 185 lbs
Pullups: 10 at bodyweight (upper body strength needs more work)
I am proud of my newfound strength at 6′ and 195 lbs. However, I have run a couple Spartan races this year and have found (and always knew) that my endurance and work capacity needed improvement. Basically I’m a ~30 min 5K when I would like to be ~20 min.
All that said, when I saw an Army Ranger win the Spartan world championship, I wanted to follow your programming for my base fitness. I recently completed Fortitude (with weight vest runs instead of rucks) and was blown away with the results. I plan on starting Valor next and hopefully Resilience after that.
My big questions are:
– What modifications (if any) do you recommend for civilians (weekend warriors) who want to follow the Military Athlete programming?
– Do you recommend a run/ruck improvement with the strength focused programs (Rat 6, Hypertrophy, 357, Big 24)?
– What is the best programming choices for a civilian who wants to pursue maximal strength, decent endurance and work capacity, and who participates in Spartans, strength competitions (barbell, kettlebell, etc.)?
Kind of a lot, but I have had a lot of questions and want to make the maximize my online membership. Thanks again!
Answers
1. None. Buy the ticket, take the ride.
2. I assume you mean adding in rucking and running with these plans. No. Do them as prescribed.
3. Operator Sessions and/or Virtue Series of plans.
– Rob
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Question
I used your SWAT kick starter program while training at Quantico. I went from 200 to 230. I was 6’4 and still lean. I was the biggest and best able fighter in the class from the conditioning in your program. I was able to maintain focus under stress better than many other in my class which was comprised of mostly 70% prior mil.
That said. After graduation, I picked up a membership at a local xfit gym with a trainer who said he could help me keep after with my SWAT goals. He failed. I’ve lost muscle mass, muscle function, and SWAT specific conditioning. I just dropped his training program. So I’m back for more.
My weakness is upper body. Pull ups/Push ups are my kryptonite. I almost did not pass my LE agency test because of my inability to progress with push ups over a 3 month training program before training at Quantico.
Does the Athlete Subscription Package include a daily/weekly LE focused programing? Or do you program for all your athletes? For instance, if purchased, does the Athlete Subscription Package allow me to keep training towards my SWAT goals or should I purchase a SWAT program? SWAT try outs are over a year out, so I do not know what to do after I complete an 18 week session.
I await your advice.
Answers:
1. Yes – specific daily LE Officer sessions. Also included are specific daily Operator (Military) and Mountain sessions. So three sessions daily.
2. Included with the subscription, in addition to access to the daily sessions and years of archives, is 50+ sport specific plans …. See below at bottom of this note….. – one of which is the SWAT/SRT Kickstart Training Plan. We also have a SWAT Selection Training Plan here (http://mtntactical.com/shop/swat-selection-training-plan/). This plan is not included with the subcription.
In general, I’d recommend you subscribe, start with the Hypertrophy Plan for Skinny Guys, then move the LE Officer Sessions. Directly before your SWAT selection, cancel and purchase/complete the SWAT Selection Training Plan.
Plans Includes with your Subscription:
Competition Plans
▪ GORUCK Challenge
▪ GORUCK Heavy
▪ GORUCK Selection
▪ Spartan Sprint Race
▪ Tough Mudder
FR Athlete Plans
▪ CPAT Training Plan
▪ Fire Rescue Assessment
▪ Fire Rescue Build
▪ Fire Rescue OnRamp
▪ Fire Rescue Tactical I
▪ HotShot/ Smoke Jumper Pre-Season
▪ Wildland Firefighter
General Strength and Conditioning Plans
▪ 357 Strength
▪ 369 Work Capacity
▪ Big 24
▪ Bodyweight Foundation
▪ Bodyweight I Training Plan
▪ Bodyweight II Training Plan
▪ Fat Loss Plan
▪ Gym Based Stamina
▪ Hypertrophy For Skinny Guys
▪ Kettlebell Strength
▪ MURPH
▪ Rat 6
▪ Run Improvement
▪ Sandbag/Weightvest/Dumbbell Training Plan
▪ Stamina Training Cycle
▪ Stuck in a Motel
▪ Swimming Improvement
Injury Plans
▪ Arm Injury Training Program
▪ Leg Injury Training Program
▪ Lower Back Training Program
▪ Post Rehab Leg Injury Training Plan
LE Athlete Plans
▪ Cooper Test
▪ DEA PTT
▪ FBI SA PFT
▪ On Ramp LE
▪ Patrol Officer Training
▪ SWAT/SRT KICKSTART
Military Athlete Plans
▪ Afghanistan Pre-Deployment
▪ Airborne School
▪ APFT Plan
▪ BUD/s Volume 1 (2011)
▪ Busy Operator I
▪ Core Strength I
▪ Endurance Training
▪ Fortitude
▪ Humility
▪ On Ramp Military
▪ Operator Ugly Train-Up
▪ Resilience
▪ Rucking Improvement
▪ Service Academy CFA
▪ Squad PT
▪ US Navy PST
▪ USAF CCT/PJ/CRO Selections
▪ USAF PAST
▪ USAF PFT
▪ USAF TACP
▪ USMC CET
▪ USMC CFT
▪ USMC PFT
▪ Valor Training Program
Mountain Athlete Plans
▪ Alpine Rock Climb
▪ Backcountry Ski V2
▪ Backpack Pre-Season
▪ Big Wall Climbing
▪ Dryland Ski Program
▪ Expedition Ice/Mixed
▪ Fall Dryland Ski
▪ Free Ski Training
▪ Ice Climb Pre-Season
▪ In Season Ski Maintenance
▪ Kayak/Paddling Pre-Season
▪ Mountain Base Alpha
▪ Mountain Base Bravo
▪ Mountain Base Charlie
▪ Mountain Guide Pre-Season
▪ Off-Season Training for Endurance Athletes
▪ Peak Bagger
▪ Rock Climb Pre-Season
▪ Ultra Pre-Season
– Rob
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Question
I contacted you a couple months ago about a pre-season training plan to get ready for Smokejumper Selection. You recommended I subscribe to the monthly training plan and complete FORTITUDE first. I will be done with that plan in about a week (its taken me a little while to get through it due to hunting season but I’ve gotten my rucking in). Wondering where I should go from here…Do I continue with the Virtue series and if so, which one is next? (VALOR, HUMILITY, RESILIENCE) ? Or do I jump into the Operator sessions? I plan to complete the Smokejumper training plan 2 months out from selection, which is mid-may. In that case, I will drop whatever I am doing and start that around mid-March. Thanks for the help..because of your training, I am the best shape I’ve ever been in!!
Answer
Do Valor, then jump into the Operator Sessions until you start the Smokejumper train up.
– Rob
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Question
I have a few questions for you, some are random.
1.) I was looking at a very old APFT program you put out in 2010. I also have v5…have you ever gone back and looked at your original program design and liked the variety in it when it comes to training for the APFT. It includes strength maintenance, work capacity, moderate distance running, threshold running and intervals.
What were your reasons for changing it into what we see today? V5 is obviously extremely sport specific now, did people have great results with the original?
2.) I know in the military people use tobacco. Obviously smoking effects the circulation and lunges. Have you ever looked into how chewing tobacco effects results?
3.) Do you have any advice about running in the coldI, I always seem to get bronchitis?
4. Is there a substitute for jingle jangles? (If it’s 4x or 8x’s jingle jangles)
Thank you for your programming, leadership, and ongoing studies that your team is conducting. It’s amazing to be able to learn what works best and to see how you come to your conclusions in your programming. Amazing stuff!
Answers:
1) Yes – more sport specific. This is not a general fitness plan.
2) No – but when we teach courses, we scold tactical athletes for chewing. Pro athletes shouldn’t do it.
3) No – can’t help here.
4) 30/30 Touch/Jump/Touch
– Rob
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