QUESTION
Big fan of your SFAS training packet. However, with little to no equipment and no gym, what would be four good replacements plans for Big 24, Fortitude, Valor, and Resiliency (respectively) in order the achieve the same results prior to the RBS plan?
Basically, i have the equipment necessary for Humility and the RBS plans, but not much else. Thanks again for all the great work.
ANSWER
None. Loading is important to build the strength which leads to durability for SFAS.
If you’re just training, I recommend the plans in the Limited Equipment Training Packet: http://mtntactical.com/shop/limited-equipment-training-packet/
– Rob
QUESTION
Hello just wondering if your monthly subscription package offers any diet info/programming?
Get back to me when you can, thank you!
ANSWER
You can get our recommendations for free here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
Rob, I’m going into the Army in about 1.5 years, I’m 17, my goal is to go to the 75th Ranger Regiment with the ultimate goal being Delta. Should I use your APFT and RASP plans, or the Delta selection packet, or something else? Thank you.
ANSWER
This far out, I’d recommend you start our stuff with the Virtue Packet of Plans: http://mtntactical.com/shop/virtue-series-packet/
– Rob
QUESTION
I’m about done with your dry land ski program which has worked awesome! It has translated to many other things I have done in the gym. I’m heading to Whistler the first week of January with my girlfriend and know it will pay off! I’m going to start your big mountain plan for a Rainier climb in March as soon as I’m back. I love how much core work you included into the ski program and was wondering if you already have or could make a ~30:00 3-5 day per week core specific program I could do along with the Big Mountain plan?
ANSWER
Chassis Integrity Training Plan: http://mtntactical.com/shop/chassis-integrity/
– Rob
QUESTION
I am interested in the Mountain Fitness training plans, but wanted to get feedback on the approach I should take.
I’m attempting a summit of the Grand Teton in late July and have been doing general training for several months (Squat, Deadlift, Bench, KB Swings, etc). Additionally, I summitted Mount Rainier this past June and trained significantly for it. All in all, I have a little over a year base of consistent training.
Which Mountain Fitness plans do you recommend for the Teton? Is there a progression of programs you would recommend given I am roughly 30 weeks out? I’ve enjoyed doing the compound lifts for the past year, so I am a bit weary to switch up what I knew worked for me for Rainier.
ANSWER
Start now with the plans in the Greek Heroine Packet: http://mtntactical.com/shop/greek-heroine-training-packet/
Then, the 6 weeks directly before the Grand, complete the Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
– Rob
QUESTION
We’ve chatted before, and I could use your advice once again.
In an effort to increase my relative strength I’ve spent the last 8 months working with the StrongLifts 5×5 program (yes, probably too long but I had a few set backs with my old back, and at 41 my progress is slow). Although I haven’t achieved the tactical strength standards that you have published I feel that I have come to a plateau for most of my lifts, and I would like to transition back to the F/R programs.
I like the direction of your new Big Cat programming and I’m thinking about purchasing an Athlete Subscription (I do have your original F/R On Ramp, Build & Tactical Programs that I could go back to). If I purchase a subscription is there a suggested order to the Big Cat programs? Have you updated the F/R On-Ramp program since you first published it?
On an equipment note: I do not have space for 25m sprints… could these be done on a Aerodyne Bike, and if so what might be a rough conversion rate?
Thank you for your time Rob.
ANSWER
Do the Big Plans in the order recommended in the packet: http://mtntactical.com/shop/firerescue-big-cat-training-packet/
Airdyne conversion … think time, not distance. Figure 8x 25m shuttles per minute.
- Rob
QUESTION
I recently purchased your Big Mountain V2 plan. I’m looking forward to the plan itself, but I have a question concerning stepups. Would you recommend always using a 20″ box, or something a little higher, or varying the heights depending on the week? The plyo-box that I use at the house has three different heights, depending on which side it’s turned on, so switching up the heights will be easy. Thank you for any thoughts you have on this.
ANSWER
We like 15-18″.
– Rob
Have not updated F/R Onramp.
Big Cat series – follow the order listed in the Packet: http://mtntactical.com/shop/firerescue-big-cat-training-packet/
Airdyne Conversion? It depends upon the number of 25m shuttles … but in general think time, not distance. Figure you could do 8x 25m shuttles in 60 seconds.
– Rob
QUESTION
Good afternoon,
I just received word from my command that in July of next year I will be attending Mountain Medicine at the Marine Corps’ Mountain Warfare Training Center. I was looking over the training programs you offer for mountain athletes, and was curious what you would recommend to prepare for it.
Just from looking over some of the programs, I thought either “Big Mountain V2” or “Alpine Running Plan” from Mountain sounded appropriate, as well as maybe “Afghanistan Pre-Deployment Training” in Military. Please let me know what training program you think might be a good fit. Thank you for your help and time. Happy Holidays!
ANSWER
Afghanistan Pre-Deployment: http://mtntactical.com/shop/afghanistan-pre-deployment-training-plan/
Have fun!
– Rob
QUESTION
I want to order the plan but when I looked at the sample of the sessions I notice a lot of code or abbreviations. My son says I would need to learn your language. Does the plan include some demonstration of the exercise?
ANSWER
Unfamilar exercises can be found out our exercises page here: http://mtntactical.com/category/exercises/
This page is under the “Fitness” Dropdown from the home page. As well, you can use the search function on the site for unfamilair exercises – it works super well.
– Rob
QUESTION
I am in the process of gearing up for CRO phase II and have been following a few plans found on specialtactics.com. I’m ready for more abuse and have been looking at the CRO and BUD/S plans.
Obviously you plan the CRO for pararescue, but I like the intensity of the BUDS programming.
Can you talk me out of one or the other? or into one or the other?
BTW…i have taken your basic analysis and meet all standards except the strength portion, where i sit around 3.4-3.5. always been kind of a weakling with bar work.
anyway, i have friends who have followed ski and other mountain programs that they rave about.
ANSWER
USAF CCT/PJ/CRO Plan is plenty intense. It’s what I’d recommend.
– Rob
QUESTION
My name is C. and I’m currently active duty navy as a corpsman. I’ll be assigned to the 1st marine regiment as a line corpsman and before I buy a program I was just wondering what program would be best suited to prepare me for infantry life? I was also thinking about just subscribing for a month and looking over the programs and testing some out.Thank you for any help and info you can offer me!
ANSWER
I’d recommend the plans in the Greek Hero Packet: http://mtntactical.com/shop/greek-hero-training-packet/, beginning with Hector.
These represent the most recent evolution of our Fluid Periodization and train multiple fitness attributes concurrently – endurance (running, rucking), strength, work capacity, chassis integrity, tactical agility.
You can purchase the packet, the plans individually, or an Athlete’s Subscription. All the plans are included with an athlete’s subscription
– Rob
QUESTION
In July i want to climb a 4000mts mountain for which 2 Ten hours journeys are needed including Glacier crossing, Rock climbing and perhaps also some ice climbing.
Which Training would you recommend?
As I don’t do that very often i will say I am a beginner.
ANSWER
Based on your trip description, I’d recommend the Expedition Mixed/Ice Training Plan: http://mtntactical.com/shop/expedition-mixedice-training-program/
– Rob
QUESTION
You guys have evidently done so much research and I can’t thank you enough.
That being said, is there anything in the works for a British SAS plan, or are the Delta ones an equivalent (since I’ve been told that Delta’s first classes took their selection ideas from the SAS)? I only ask just out of curiosity for what might be needed to prep for the, if I’m not mistaken, longest running SOF.
ANSWER
Other have used our SFOD-D Selection Training plan for SAS: http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/
The selections, with their rucking focus, are similar.
– Rob
QUESTION
I apologize in advance for the long email but I was very interested in your programs and had a dilemma that you might be able to help. I am a 22 year old senior in college who is pursuing joining the US Navy SEALs in 1-2 years. I have never played sports however I am reasonably active although I have had rather inconsistent exercise routines up to this point. I am 6’2″ 180 lbs and I would consider myself pretty skinny (skinny arms, neck, etc). I have read alot of different topics and books on exercise and found the official Navy PTG. My concern with using the program is that without a good foundation of strength and muscle, heading into doing so much cardio is that I might end up spinning my wheels. However if I use say Starting Strength I would not at all be working on my endurance. I stumbled across your website and I have been very intrigued. Based on everything I have mentioned, would one of your programs be right for me and if so which one would you recommend first? I saw the BUD/S packet as well as the hypertrophy plan and was interested in your input.
ANSWER
I’d recommend the plans in the BUD/s Packet (http://mtntactical.com/shop/buds-training-packet/).
Don’t worry so much with muscle mass. Focus on fitness improvement – including strength. In the next couple years you’re body will kick in and you add muscle.
You can purchase the entire packet, or go plan by plan – as well, all plans are included with an Athlete’s Subscription.
– Rob
QUESTION
I love the workouts and just finished the on ramp military. I will be deploying to Kuwait as a flight doc, working with flight medics. So lifting and loading patients into and out of helicopters and needing endurance as well. I was planning on doing the Afghanistan pre-deployment workout next, unless you would advise a different one. I don’t have a full gym, but do have dumbbells up to 50, pull up bar, and sandbag. Also, the workout calls for a #60 sandbag, I’m 5’1 and 114 pounds, would you recommend the full #60?
Thanks for the advice,
ANSWER
Yes on the 60# sandbag. Sorry.
– Rob
QUESTION
I’m looking into the SFAS packet and I’ve got a question: What vest do you recommend for the IBA runs?
ANSWER
Click here: http://mtntactical.com/all-articles/v-force-weight-vest/
– Rob
QUESTION
I’m training to climb Mt Everest this spring. I’ve been referred to your program – http://mtntactical.com/shop/big-mountain-training-program/
Do you think the program is suitable for me?
Also, I have a few more questions ;
- a) How will this training program be delivered?
- b) Does the program include measuring fitness levels at various stages of the program?
- c) Would you need a pre-assessment before the training commencement?
Do let me know.
ANSWERS
1) Yes. I built this plan specifically for non-technical, high altitude climbs like Everest.
2) With purchase you get online access to the training sessions in the plan.
3) Pre-Assessment? The plan is progressive and self scaling in the sense the strength work automatically “scales” to your incoming strength level. The work capacity and stamina/endurance work in the plan starts relatively easy, but gets progressively harder as you work through the plan. My sense is most who aspire to climb Everest have previous big climbs under their belt and should be ready to begin this plan 10 weeks out from their climb.
The strength work in the plan is gym and free-weight based. If you’re not familiar with weight training, there will be a learning curve at the start. Just stick with it …. none of the exercises are complicated, but may be new.
Good luck!
– Rob
QUESTION
Hey I have a request of a personalized training guide for me. I’m wanting to be a navy diver when I turn 17 and can hit a a little over the minimum pst standards, expect for the pull up section. M current pst scores are 10:34 500y swim, 74 push, 60 situp, 0 pullups, and a 10min 1.5 mile run. I would like for a training guide of 11 months that is personalized made for me that includes treading with weight/without, knot tying, underwater swims, bay swims (1000y kick on back with fins under 22 min happens at great lakes dive prep) and building up to running 50 miles/swimming 24 miles a week at a good pace. I would like for the first 4 months to cut weight, then the rest to build muscle. I’m willing to pay 300$+ for this to be made.
ANSWER
I’m sorry, we rarely build individualized training plans.
As well, we already have available a packet of plans I feel would work well for you. I’d recommend you follow the progression of plans in the BUD/s Selection Training Packet: http://mtntactical.com/shop/buds-training-packet/
– Rob
QUESTION
I have a condition called Dupuytrens that limits my ability to hold a front rack position with a barbell. I have recently switched to front squatting with straps, which seems to be a serviceable solution. Some of the plans I have been looking at include clean variations and push presses. Would front squats and strict presses be acceptable substitutions? Obviously, I would be missing out on the pull portion of the clean however, my deadlift is far ahead of all of the other lifts.
If you have any other suggestions or need more information please let me know. Basically, I need to avoid load while under wrist flexion and limit “trauma” to my hands. Controlling the barbell on the way down for hang snatches is a good example.
ANSWER
Sir – your subs are fine. You may also complete trouble exercises with dumbbells.
– Rob
QUESTION
Last year I bought the Rainer training plan which lasts 7 weeks. I will going to Rainier in Aug of 2017. Do you have any recommendations on programs leading up to this 7 week period? This week I started a trainingpeaks workout that will lead up to this 7 week program. Just want to make sure I am maximizing the use of my time. I want to have an excellent base fore I start your plan, but also don’t want to peak too early. Thank you!
ANSWER
You want to complete that plan the 7 weeks directly before your climb.
I’m not familiar with training peaks – other than to understand it’s focused on endurance sports like triathlon.
From our stuff, I’d send you to our Mountain Base programming. This is the day to day programming I recommend for mountain athletes – to deploy between sport-specific cycles like the Ranier Plan.
Specifically for you, I’d recommend our Greek Heroine Packet of Mountain Base Training Plans: http://mtntactical.com/shop/greek-heroine-training-packet/
– Rob