Kudos
I read the article you wrote that was recently posted on Backcountry.com about the leg blaster exercise.
I’m a skier and have been training at a Crossfit gym in VT; after reading the article, I’ve integrated the LB regimen into my weekly training. I can feel that it is a positive addition to my ski training!
I just wanted to thank you for sharing your coaching knowledge, experience, and perspective with the outdoor sport community! I started following Mountain Athlete on social media for extra inspiration too 🙂 You guys are amazeballs!
Cheers and have a good weekend! – K
Thanks for the note! Leg blasters are killer! – and great eccentric strength training. Work up to 5 fulls, with 30-60 seconds rest between.
Rob
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Question
Last time we spoke was almost three months ago. I just wanted to let you know that I’ve recently completed the Rat 6 training plan, and that it’s been quite an experience! I saw improvements on all the 6 exercises even if it took a bit longer than expected to complete the program, due to job-related issues and a very bad flu that struck me right before assessing my max reps halfway through. But anyway.. here are my results:
Before Rat 6: bodyweight 163 lbs, bench press & front squat 175 lbs, military press 115 lbs, power clean 120 lbs, squat clean 125 lbs, hinge lift 230 lbs.
After Rat 6: bodyweight 167 lbs, bench 190 lbs, front squat 195 lbs, power clean 130 lbs, military press & squat clean 135 lbs, hinge lift 270 lbs.
I followed the progression as prescribed, along with the diet, and I can say without a doubt this has been one of the best (and most challenging) experiences in my life, training-wise. Sticking to the schedule and to the nutrition guidelines helped me to stay focused and committed on the goals.. and more importantly, all of this made me more disciplined. I’m guessing that’s really one of the perks coming along with your programming, and another reason why I really love and recommend your stuff to pretty much everyone now.
I’m sure that if I hadn’t had too many problems along the way (mainly a tight schedule, a terrible gym and lack of sleep, due to my awful flatmates) and had pushed myself more, I would have achieved even better results in the end.. but trust me, doing cleans on a carpet just kills your explosion.
In the end, now my plan is just sticking to the Holiday training plan as much as I will be able to (I’m going to be very busy throughout December), then coming back to a proper training regime in January, possibly cycling some hypertrophy at the beginning, then strength again, maybe with Big 24 or even Monster Factory, which really drew my curiosity, and then, by the time the weather improves, some good endurance and more intense work capacity (I thought about Fortitude and Valor as you recommended to me in the past, maybe just running all the distances instead of rucking for the time being).
The bottom line is that I’m really glad I’ve discovered your website and your approach to training while reading stuff on SOFREP.com, and I cannot express my gratitude for your work well enough, really. Keep going, and thank you again for your amazing job!
(P.S. one last point about the diet: I’ve recently read an article on supplements and nutrition by Coach Samuel McCue, and even though I know he’s been competing on different levels, with way higher energy demands than mine, I was curious to know if you still recommend keeping away from rice, beans and whole grains for 6 days per week, because in the article he wrote down that he gets some “good” carbs daily to fuel performance and recovery)
Answer
Thanks for the great note! I’m glad Rat 6 worked well for you.
Diet – my dietary recommendations haven’t changed. The challenge is to get our carbs from veggies and fruit – not rice/wheat.
– Rob
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Question
I was considering purchasing your bodyweight foundation program, but I have a concern about pullups, namely the fact that I can’t begin to do even one. Is there an alternative in this program to build pullup strength? At present, even doing pullups with heavy assist bands just wrecks my elbows.
Secondly, beyond bodyweight alone, I was wondering if you guys offer custom program design around available equipment + specific goal. I have no room for barbells, benches or squat racks, but I do have a good selection of double kettlebells and a pullup/dip station, and lots of dirt road and fields to run. If this is a service offered, how much might this cost?
Thanks in advance for any help you can give.
Answers
Pull Ups – we recently did a pull up study and you may want to try the Eccentric methodology described in the study write up. It’s near the bottom of the write up: http://mtntactical.com/all-articles/the-best-way-to-improve-pull-ups-part-iii-the-results-and-the-verdict/
Note – this won’t address your elbows issue. One stretch we’ve found that does help with elbow tendonitis is the Ultimate Elbow Stretch: http://mtntactical.com/exercises/mnt2324-ultimate-elbow-stretch/
Limited Equipment: A great plan for you to try would be the Sandbag/Weightvest/Dumbbell Training Plan: http://mtntactical.com/shop/sandbagweight-vestdumbbell-training-plan/
Another would be Humility – which combines bodyweight strength and limited equipment focused work capacity:http://mtntactical.com/shop/humility/
Moving ahead, I’m 48, and am feeling my knees. I like the idea of you pivoting away from barbell-based strength to bodyweight/kettlebells. I’d like to see you cut some upper body mass – this will help you move better, as well as decrease the impact on your hips, knees and ankles.
I’d also recommend you follow our dietary guidelines here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
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Question
I heard about your program from an operator friend of mine. After 4 months in a hospital with multiple injuries (heart, spinal fusion, broken foot, ulnar nerve transposition), I was wondering if you think your program would be good for me. I do have to get back to being deployment ready.
Hoping you can help!
Answer
A great place to start our stuff is the Bodyweight Foundation training plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Rob
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Rob, My name is E. and we have corresponded before on training and programs for my past deployments. My team is deploying to a cold mountainous region for a couple of weeks. We need to be able to trek for medium to long distances with up 80lbs on our backs. The movements will need to be done in a timely manner considering the nature of the mission. It is imperative that our teams can stay with others who are acclimated to this environment. I have completed the Afghan program you sent me and that program is great but we need more cardio and weights for other events we will encounter. My team is well versed in functional fitness and we have several Crossfit level one’s in our team so we will be able to conduct a program that is rigorous in nature. I can’t say enough we really appreciate the help and guidance from your team. Our plan is to start the program or our training on Monday Dec 7th, we are sorry for the short notice but they didn’t give us much of a heads up either lol.
Answer
Do Fortitude (http://mtntactical.com/military-athlete-articles/fortitude-strength-and-endurance/), with a couple modifications.
Use 70# for the ruck load, and instead of running on Fridays, Ruck.
– Rob
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Question
I’m getting ready to start Military Athlete Endurance Training Cycle next week. I’ve almost completed the entire Rookie Training Packet. I’m doing well making good strength and endurance strides all the while slimming down and cutting body fat. I’m currently enlisted in the CA Army National Guard (NG) and have made the decision @ 35 yrs old to try the NG Special Forces Readiness Eval (SFRE) two day try out in May. This is a precursor for guard units to hand select guys they want to send to actual SFAS. It nothing too crazy as most events happen in one day then the next is interviews and letting guys know if they selected them. My question is; Training suggestions after I complete the rest of the Rookie training packet. I know you guys have the SFAS traing program but May is a ways off. I’ve a attached a description of the two day SFRE to this email. FYI I’m 4 years removed from my time in the Air Force as a TACP not sure if that makes a difference or not as far as what training you would recommend.
Answer
By my count you have 21 weeks until may. Here’s what I’d recommend:
Week Plan
1-6 Fortitude (http://mtntactical.com/shop/fortitude/)
7 Rest
8-13 Valor (http://mtntactical.com/shop/valor/)
14 Rest
15-21 SFRE Training Plan**
** I’m currently designing this training plan and should be done this week or early next.
Good luck.
– Rob
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I am thinking of using the Rucking Improvement Plan for an SFRE done by a Guard SF unit coming up in March of 2016. Would this be a good plan if I’m fit but haven’t been rucking? Thank you for any guidance you may have.
Answer
No. I’d recommend the Ruck Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/).
– Rob
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Question
Coach Rob,
(I tried to break this down, but I just had so much to say, sorry.) Before I ask my question, allow me to praise Strong Swift Durable. I love your workouts. I’m an Officer andidate with the Marine Corps. I’ve already been to OCS Juniors, this summer in July I’ll be going to OCS again for Seniors. I’m also a personal trainer while I’m at college (I train at the University of Houston). I’m just ACE certified, but I use what I’ve learned from you, the Marine Military Academy where I went to school, Cory Gregory, etc… I like to call it Mix of Methods, like he does. But the majority of my clients like the style of workouts you provide, the base fitness and athletic work. Your pyramid changed the way I think of things, far better than the ACE course ever did.
I just wanted to say I love your stuff. I am concerned, having used your OCS plan, that there is just not enough running there. I did very well at OCS the first time, with a Physical Training score of 97, if I remember right. It was higher 90s. We just run so much, and at a serious speed (if you don’t really run a sub 20 minute 3 mile, you will suffer.), and the rucking is just not as important. I felt like rucking every week, instead of running more, we don’t prepare well enough. I know I sucked wind, especially during Fartleks. We have a 9 mile and a 6 mile ruck we do at a company speed at 3 in the morning, but honestly most people don’t ruck at all and everyone passes.Don’t get me wrong, I love rucking and think it is essential, but as far as OCS prep, I thought maybe it was being overestimated. That is just me.
It was just a concern of mine, not a critique, please do not misinterpret it. You’re the master, after all.
Also, since I’m going back in July, probably July 4 but the dates haven’t been set, I’ve come to a bit of a wall. I always prioritize my training around the mission – I have your site to thank that really motivated me to change my philosophy that way – but I’m also in college and have 4 more years to go. I’m contracting to be a JAG, so after my undergrad degree, I’ll have law school. All I’m telling you by saying that is, I have a long time before the fleet.
My question is, if I want to improve my physique while also continuing to increase my base fitness, what military athlete program would you lean toward, or what should I change? I’ve always struggled with putting on quality, lean muscle. I don’t put on fat but I don’t increase in size either, I’m always a cool 170-175. My diet stays clean, lean meats, veggies, good carbs like brown rice and oats. I like to cheat on Fridays or Saturdays, depending on going out. I love working out, twice a day if I can. I love the compound exercises (deadlift is my favorite, then squat. I hate bench and I prefer the military press to it.). I love isolation work and I love using more active exercises and routines, like you preach. And of course, I ruck and I run. Add some HIIT and (very little) Yoga for flexibility, and that’s about how I do it in my personal training.
I have so many Marine Corps buddies with great physiques, more the Rich Froning – Dan Bailey Crossfit type, but I’m thinking that maybe my body just doesn’t work that way. For instance, my blood veins are so small I have no vascularity, evan at 12% bodyfat. My abs are never prominent, while also having them, and my arms and shoulders don’t grow, and my back doesn’t get defined. But I perform great. I had one of the highest physical scores at OCS, which helped prove to myself that I was fit when I felt I was making no improvement. I just see guys like your lab rats with great physiques, and maybe it’s just the vanity of my age, but I was hoping to address that. No trainer I’ve talked to has given me any reasonable advice.
Please let me know what you recommend, thank you so much for your time, and let me know if there is anything you need me to do. Thanks!
Answer
I hear your stated question – you want a long term training plan – like 7 years – and a short term mass building plan – but what I really think your asking for is some athletic and training direction over the next 7 years prior to the military career.
Because it’s going to be so long before you’re in the fleet, you have some opportunity here to find a sport or activity while in school, and pursue them hard. Could be it’s a team sport or sports, like hockey and rugby, or some of the new manufactured outdoor activities like tough mudders and go rucks. I’d recommend a mountain sport focus – climbing, skiing, kayaking on the “granola” side, or fishing and hunting on the “redneck” side.
The great thing about the mountain sports is they are “life long” sports, and you are always learning. I’ve personally always been a hybrid redneck and granola athlete. I like hunting hard, and back country skiing. I like fishing hard, and long backpacking trips, etc. I’ve recently started backcountry bow hunting, and it seems to be about the perfect mix of granola and redneck for me.
So – in the long run, a subscription to the website and following the Mountain Base programming would be my recommendation. I’m not sure of your current military commitment, but you can always drop out of the mountain programming to do one of the sport specific PFT or other military plans if you need.
In the short run, I’m not sure what to tell you about your physique – not my specialty. From our stuff, we’ve had great luck with the Hypertrophy Plan for Skinny Guys (http://mtntactical.com/shop/hypertrophy-program-for-skinny-guys/) – and right now, I’d tell you to do this plan as prescribed and cut out any extra running/rucking.
Thanks for the note on the OCS plan. I’ll take another look at that programming.
– Rob
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Question
I’m just coming to the end of your BackCountry Ski Prep pack; it’s been excellent so far!
I’m looking to prepare for a multi-day hut-to-hut ski tour at the back end of March. Unfortunately I’m not going to be able to get on the slopes until then, so I’m looking to train to be in as good shape as possible for that trip. My current thinking is that I will use your holiday season programme for maintenance over Christmas and New Year, then hit the Monster Factory pack in January, with time then for another run through the Backcountry Prep pack to sharpen the strength gains before the trip.
Does that make any sense to you as an approach?
Answer
Your plan is solid. Enjoy!
– Rob
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Question
I’m a squad leader for a hotshot crew. I’m 36 and around 215 lbs, 6’2”. I have been following crossfit since about 2008 in one way shape or form. I lose a lot of gains during fire season when we’re on the road and on assignment. It’s always a frustrating process for me. That being said, I subscribed to you site today and have seen and utilized a few of your training methods in the past. Today I started using your work capacity operator plan starting on 11-9-15. I tested out at 84 reps for the clean and press and a poor 60 seconds on the farmer’s carry. I have been working out regularly the past two months since the season ended, but I feel like I keep hitting a wall. Long story short, curious if you agree with operator plan and path towards getting strong again. I still have fairly decent lifting numbers, but I need to improve my endurance and lose some pounds. Thanks for your time and your site. I have enjoyed it for quite some time.
Answer
Generally after a long season I like athletes to start with strength on their return to training. Because you want to work in some endurance also, good place for you to start our programming would be Fortitude – one of the plans which comes with your subscription. Fortitude combines focused, gym-based strength training with running and ruck running for endurance. It’s a good mix for your goals now.
– Rob
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Hey Rob I did your Air Force PT program and saw great improvement in my test score. I just finished up the on ramp program and I’m looking for what direction you think I should go in. Stats: 5’7. 200 37 years old. My 1RM is Bench 205, front squat 195, power clean 175, press 135, dead lift 275.
Answer
At 5’7″, I’d like to see you around 160#. Continue to work on your diet and for training, turn to Work Capacity. Do the 3-30 Work Capacity Cycle: http://mtntactical.com/shop/3-30-work-capacity-cycle/
– Rob
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Question
I am a 28 year old male and several months ago, after knee surgery (meniscus tear), I signed up for your workout subscription. I signed up at the tail end of a six week endurance cycle that I was not prepared to start at the time, so I recorded the workouts and kept them to use later in the year (excel file attached). After two months of work with a personal trainer, I did my first two mile assessment run, clocking in at 14:59. I did not continue with the endurance cycle at that time because I quickly found out that I did not have adequate space or equipment in the gym I was using.
Recently I started working out of a new facility with access to a gym with the right equipment and a buddy (Captain, USMC Infantry Reserve) who was willing to try out the full cycle with me. My initial assessments included a run time of 14:23 (2 mile), and 14 pull ups (at end of bodyweight assessment). Yesterday we had our mid-cycle reassessment for the run and I clocked in at 13:24, almost a full minute improvement (not to mention the noticeable improvement in muscle tone) – my buddy saw a similar improvement as well. Today we move onto the pull up reassessment.
I am astounded by the improvements I’ve seen with this endurance cycle. I have not been able to run this fast since high school or this far since 2012. I cannot wait to see where we land after the next few weeks of training.
We’ve got plans for a Tough Mudder in September and the Detroit Half Marathon in October – do you have any recommendations for how to fill the next nine months with training? Thanks for your time.
Answer
Thanks for the note and am glad our stuff is working for you.
We’re ending our general fitness SSD programming this week to focus hard on our Mountain Base and Tactical programming.
Looking ahead …
1) Follow the Mountain Base Programming until 4-6 weeks out from the Tough Mudder, follow the Tough Mudder Training Plan – which is one of the 50+ plans you get with your subscription.
2) Immediately after the Tough Mudder Training plan, complete the Run Improvement Training Plan (another that comes with your subscription) to prepare for your 1/2 marathon. This plan isn’t perfect – you’ll want to extend the long runs – but it should work relatively well.
– Rob
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Question
My wife has used several of your programs (the bodyweight foundation, onramp program etc) with great results. One area of struggle is pull-ups. Do you have any suggestions or routines on progressing to the first pullup? Overall strength is pretty good but even with hangs, negatives etc it doesn’t seem to be happening.
Would really appreciate any suggestions.
Answer
Last summer we actually conducted a study of different pull up programming methodologies. We found women did well with the Eccentric methodology. See the full study report here: http://mtntactical.com/all-articles/the-best-way-to-improve-pull-ups-part-iii-the-results-and-the-verdict/
– Rob
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Question
Over the last month and change, my body has become re accustomed to working out under the barbell. The previous discussion around soreness we had rings true, as the soreness in my legs and shoulders is decreasing, my hip flexors, IT band and lower back are still uncomfortably tight/sore. This is probably as related to my desk/non-athletic job as opposed to the strength training. Any recommendations or just keep soldiering on and it will get better?
I am two weeks away from completing the On Ramp program, which has worked well at both getting me lifting again and isolating the weaknesses I developed doing the body weight programs for six months.
Moving forward I am selecting my next program/plan. I am not training for anything specifically, but my strength standards are way under your recommended levels so I see this as a good opportunity to to really dig into that. My Front Squat and Bench Press are just above 1xBW (BW = 175), admittedly it has been a while since I’ve properly done a Max load day but just my feelings under the barbell I know I’m not about to break any records. I do have a solid handle on my work capacity and cardio endurance. During the upcoming holidays I will probably do a max FS and Bench, I haven’t had a chance to look at your holiday plan before I sent this e-mail but I will be.
I have been considering following Hypertrophy for skinny guys. I know I need to dramatically up my caloric intake. I have been told by a colleague I trust I’m eating way to little so I am looking at my nutrition seriously to increase it. Is this a good plan or I should be following a different program?
Should I plan on doing the program more than once or cycle it with something else? My main goal now objective is to hit your Mountain Athlete Standards before I try to hold that level for a time.
You have a comment that endurance tends to undermine strength grains, I do tend to do a ruck or run, even occasionally a swim, when I am “fidgety”. Should I avoid these for the time being? what would you recommend I put in its place?
I know there is a lot in there, hopefully you can pull out some answers.
Thanks again for all the work your doing
Answer
I’m not sure you specific soreness issue. It’s not uncommon for my most veteran athletes to be pretty sore from time to time, but overall, soreness will decline. Again – increased fitness is the key. See below on drinking protein, as well, taking an easy walk before bed may help loosen things up.
Diet – you may want to consider supplementing your diet with 2-3x daily whey protein shakes. This may also help with soreness. I’d recommend one first thing in the AM, one directly after training and one right before bed. Any reputable brand will do. I use EAS because it’s a quality brand and I can buy pretty cheap online.
Looking ahead – next I’d recommend Rat 6 Strength: http://mtntactical.com/shop/rat-6-strength/
– Rob
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I am a 21 year old college student with 1.5(about 80 weeks of training) years left until I graduate with the intent on enlisting with an Army Special Forces contract(18X) guaranteeing me a shot at SFAS. I would really like to make the most of this time by using it as intense preparation. If you could guide me to a starting program I would be extremely grateful.
Physical Background:
5’9″ 185lbs
Powerlifting and Football in High School
Terrible runner and endurance from lack of training due to the above (Most I’ve ever run is 3 miles
Quit for 2 years, decided my goal to be SF started back
Followed 5/3/1 for two cycles this summer and reached:
Bench-305
Back Squat-385
Sumo Deadlift-365
(I have always had a weaker core and lower back and I believe this is my weakest link in these lifts)
Good bit of running and a few rucks
Most recent after poor diet and poor time management and progressive shoulder problem:
1 mile-7:15
Bench-285
Front Squat-240
Deadlift-340
No rucking
I would like all-around improvements in every area. Especially mobility and durability. However the problem is that I have no idea where to start so I purchased the Daily Subcription.
1. I was thinking about beginning SSD sessions and transitioning to the Operator sessions and then the Virtue Series.*
2.Or just jump right into the Virtue Series then transition to Operator sessions.*
*I would also like to finish Ruck Based Selection right before heading to Basic.
I apologize for the length, and detail. I just wanted to give you the most detailed background information to make a decision if you choose to. I understand that you are busy and might not have time for wannabes.
I would also like to say that I am willing to be a guinea pig for you should you like to have one with significant time and entering selection through a first time enlistment
Answer
Yes – start with the Virtue Series – specifically Humility, then Fortitude, Valor and finish with Resilience. Take a week full rest between plans. Then roll into the Operator Sessions at the beginning of the most recent cycle.
You’ll want to do the Ruck Based Selection Training Plan right before heading off to Basic.
– Rob
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I just discovered your site and programming a couple weeks ago and after some research I have really enjoyed learning how methodical but simple you guys test and advertise your programming. I am looking to get back into a challenging new routine after being fairly complacent for the past 3 months. I was hoping to get a little advice or recommendation of a program you all at strongswiftdurable offer that would match my goals. I am 27 years old and consider myself to be in good physical shape at the moment. I have experience with weight training through collegiate baseball, traditional gym-goer training and a stint with a 10-week power lifting program earlier this year. I was hoping to experiment in the coming months with Spartan Races, long trek hiking, and a more “work over time” type training, to challenge my normal routine. Any recommendations would be greatly appreciated. Thank you guys for producing such an informative and captivating site that gives a fresh perspective to both new and experienced athletes.
Answer
I’d recommend you start our stuff with Valor: http://mtntactical.com/shop/valor/
Valor brings together speed over ground work for running and rucking, bodyweight strength endurance, some gym based strength, and gym-based work capacity. It represents some of our most advanced programming to date.
– Rob
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Question
Just a quick one, I’m currently serving in the British Airborne (Parachute Regiment), and I have been using your programming for some time now.
However, I would like to extend the courtesy to the rest of my platoon for PT. Do you have programming for a platoon of say around 10 men in a PT session with limited equipment.
Answer
I’d recommend Humility (http://mtntactical.com/shop/humility/). This plan represents some of my most recent programming theory and combines assessment-based bodyweight strength, dumbbell-focused intense work capacity efforts, and body armor runs.
– Rob
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Question
I’ve been following Mountain Athlete since 2008, between subscription
services and the training plans you have helped me achieve multiple
goals in ultra running and climbing.
I am training for the Xterra offroad tri season with the goal of
qualifying for age group worlds in Maui in October 2016. I plan for
the first peak to be in June (11th) for the Richmond Xterra. The
course is a 1500m swim, a hilly 30k MTB, and 10K trail run.
I was wondering if you had suggestion on how to implement your
strength training plans into my triathlon traniing?
I am a self coached, following a 28 week training plan designed around
aerobic periodization (based on Joel Friel’s “Triathlete’s Training
Bible”): I am able to train 10-13 hrs/week (that includes any strength
training).
The rough outline of my season:
Prep: 4 weeks, anatomic adaptation; aerobic base and technique
reinforcement in swim, bike, run
Base 1-3: 12 weeks total, focus on endurance, force and muscular endurance
Build 1-2: 8 weeks, continuing with endurance and transitioning to
anerobic, muscular endurance and power. multiple MTB and trail run
races (priority B and C)
Peak: 2 weeks, taper
Race week: priority A race (June 11th) – Xterra Richmond VA
Recover/maintenance: 2 weeks, then hopefully gearing up for worlds in October
I was thinking of using Big 24 for the base periods and then
“in-season training program for endurance athletes” for the Build and
taper phase. I’ve done the off season program already.
Wanted to see if you had any recommendations. Any help is appreciated.
Answer
You’re plan is solid – except for the Prep. Big 24 is intense, and it’s unclear how much base work you’ll be doing. The Big 24 progressions are steep, and if you’re finding you’re not making them, consider either pulling back from some of the endurance work, or, slowing down the Big 24 progressions – and repeating the progression 2-3x.
Remember, strength training may not make you faster, but it will make you more durable. Your race speed will be determined by your endurance programming.
Good luck!
– Rob
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Question
What would you recommend for someone preparing for MARSOC ITC (Individual Training Course) with 4-6 months to prepare?
Answer
Congrats on selection!
6 months = 26 weeks.
Week Plan(s)
1-4 Big 24 Strength (http://mtntactical.com/shop/big-24-strength-training-program-v3/) Strength now
for durability
5-10 Valor (http://mtntactical.com/shop/valor/) plus 4-Week Swim Improvement
(http://mtntactical.com/shop/swim-improvement-plan/)
11-16 Fortitude (http://mtntactical.com/shop/fortitude/)
17 Total Rest
18-26 MARSOC A&S Selection Training Plan (http://mtntactical.com/shop/marsoc-as-training-plan/) but
skipping the weekend Mini Events
– Rob
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Question
I have recently started work with at a Prison in Australia and was looking for a suitable program to get my fitness up to an above average level.
I am 6’2″ and weigh about 248lbs, I am reasonably fit and I am looking to work on my running and strength. I am also currently serving the my local Infantry Reserve Unit.
I have been going through your website looking at your programs and have decided on trying the SWAT Selection Training Program. Is this the program that you would reccomend or is there another one.
Any help with this matter is much appreciated.
Answer
The SWAT Selection Training Plan would be a great place to start and a real kickstart to your fitness.
Here’s the link: http://mtntactical.com/shop/swat-selection-training-plan/
– Rob
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Question
I don’t know how to thank you enough! You fixed my elbows! By week four of your onramp program I had zero pain in my elbows from the medial epicondylitis that I had suffered from for two years. It appears that it was in issue with a lack of shoulder mobility. I noticed that my elbow pain (at different levels in each elbow) was proportional to my lack of mobility in my shoulders (also different in each shoulder). As my shoulder mobility increased, my elbow pain decreased. Who would have thought? (I know my physical therapist didn’t).
As I stated, I took your recommendation and started the Onramp Program. Actually, I bought the whole Rookie Packet, and I am now just finishing up the second week of the RAT 6 Program. I am still pretty weak after not strength training for two years. My Max’s are: Bench 200, Military Press 165, Front Squat 195, Hang Squat Clean 165, Hinge Lift 310. I am 5’ 7”, and weigh 180# (15# fat gained over this last year, so I’m working to lose that also).
My goal is to attend SFAS within the next year. I had planned on completing the Rookie Packet then purchasing and using the Sandbag/Weight Vest/Dumbell program, the 357 Strength and Ruck Improvement programs, followed by the Ruck Based Selection Program. My hope was that this progression would prepare me enough without starting over at the Bodyweight Program for the Ruck Based Selection Packet after the Rookie Packet.
I noticed until recently that with the exception of the Ruck Based Selection training plan and the SFOD-D Selection training plan that your Ruck Based Selection Training Packet and your SFOD-D Selection Training Packet were almost the same as far as the train up programs before the event specific plan. With your most recent revision of the SFOD-D Packet where you prescribed the Virtue Series and Big 24, would you recommend the same workup for Ruck Based Selection (I could not find the Ruck Based Selection Training Packet on your website today, maybe I am impatient and you are revising it now…)? Should I finish the complete Rookie Packet first and then start the Virtue Series, or should I start it after I complete RAT 6? What do you recommend?
Last question, I was always told, for injury prevention, not to run with a ruck on unless you actually needed to in selection. When your programs call for ruck runs, is it literally just running with a ruck on, or is there some technique to lessen the likelihood of injury? Or, is the risk for injury overstressed because soldiers were unprepared for ruck running in the past?
Thank you for the knowledge that you provide for our community. Thank you for the time you take to answer questions, I don’t know how you fit in time to do all that you do, but it is appreciated!
Answer
We should have a Ruck Packet up this week. It will be the same as the SFOD-D packet with the exception of the final plan. This is plan progression I recommend.
Ruck Running? We run all the time with rucks and haven’t been injured. I’m short, and can’t make 15 min/miles if I don’t run. I’d recommend you be able to run.
– Rob
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Question
I recently ordered the sfod prep program and I have a few questions…
1. Would you or any of your associates have any recommendations for land nav as far as reading material?
2. Do you know of any video for proper rucking technique?
Answer
1. Land Nav? I’m an old Coastie so I’m no expert. Start with the basics: http://www.amazon.com/Reading-Land-Navigation-Department-Army-ebook/dp/B00H57U1VE/ref=sr_1_1?s=books&ie=UTF8&qid=1449246567&sr=1-1&keywords=land+navigation
2. http://mtntactical.com/exercises/rucking-technique/
- Rob
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Question
I heard you on the Hunt Backcountry podcast with Mark H. I really enjoyed it man.
I’m a 4-5 times per week crossfitter. My wife and I recently had a baby and I think I gained more weight than she did during the pregnancy, ha. I realize that diet is my downfall and am cleaning it up (sugar and bread are my nemesis), but am looking for something I can supplement my CrossFit workouts with to help shred some fat. I would like to be able to do the workouts at home with little equipment. I can build a step up and I have a weight vest.
One of my goats is my endurance, so I figure if the program has an endurance bias, all the better. I was looking at the fat loss plan on your site, but I was just wondering if there was one that was a better fit. I hope to do your backcountry big game plan someday leading up to a trip. It’s on my bucket list. 🙂
Answer
The trick for me is to not overtrain with given your crossfit work.
Options:
1) Sandbag/Weightvest/Dumbbell Training Plan: http://mtntactical.com/shop/sandbagweight-vestdumbbell-training-plan/
Solid plan, but might lead to overtraining with your crossfit work. You’d need to do 2-a-days, or alternate sessions. Xfit day 1, this plan day 2, etc.
2) Running Improvement Training Plan (http://mtntactical.com/shop/run-improvement-plan/)
Best fit both from an overtraining and mental variety perspective. Don’t discount running – could easily implement as 2-a-days with your CrossFit work.
– Rob
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Question
Writing to seek your advice. I finished up my 2015 season with a strong showing at the JFK 50 miler a couple weeks ago. I am now preparing my off season and PreSeason training plans.
I start the 6 wk Off Season Strength for Endurance Athletes this afternoon. I am training with the intention of a top 5-8% finish in the 2016 Mt. Washington Road Race later in 2016 and since it is a total up hill climb (7ish miles @ 12% grade) I am debating whether to follow your Big Mtn program or Peak Bagger program for my phase 2 of training. I am leaning towards Peak Bagger to really nail my lungs and combat chassis to prepare me for that climb.
I am hoping to be able to out power most of the other racers which is why I will be doing a considerable amount of Gym and Hill work.
Answer
Yes on Peak Bagger. Supplement the step ups/leg blasters with uphill running.
Good luck!
– Rob
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Question
What are your thoughts on trap bars? Most feedback I have seen implies that most dudes can lift heavier using them compared to standard bar. But, is that because it’s easier and therefore does not require as much work?
Answer
We have trap bars in my gym and use them from time to time. Many stick and ball coaches love them – and favor them over the hinge/deadlift because they are deemed safer. The athlete can get his/her back in a more vertical position at the bottom of the lift.
To me trap bar dead lifts are like combining the back squat and traditional deadlift. More quad than the dead lift, more low back/posterior chain than the back squat.
My guess is most would be able to trap bar deadlift more than he/she should traditional deadlift, but I haven’t tested it. Everything is relative, so I’m not sure it’s “easier.”
I don’t program them for subscribers because most athletes don’t have access to trap bars.
– Rob
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Question
Will there be a Busy Operator II ? Loved the first one.
Answer
I have built one already. Here’s the link: http://mtntactical.com/shop/busy-operator-ii/
– Rob
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Question
I am looking into the military subscription. Does it also include access to other programs such as your sf prep and weight lifting program?
Answer
A subscription includes 50+ individual training plans (see below) – including several of our strength plans. It does not currently include the Ruck Based Selection Training Program – which I recommend for SFAS.
– Rob
Competition Plans
▪ Spartan Sprint Race
▪ Tough Mudder
FR Athlete Plans
▪ Fire Rescue OnRamp
▪ HotShot/ Smoke Jumper Pre-Season
▪ Wildland Firefighter
General Strength and Conditioning Plans
▪ 357 Strength
▪ 369 Work Capacity
▪ Big 24
▪ Bodyweight Foundation
▪ Fat Loss Plan
▪ Gym Based Stamina
▪ Hypertrophy For Skinny Guys
▪ Kettlebell Strength
▪ Meathead Marathon
▪ MURPH
▪ Rat 6
▪ Run Improvement
▪ 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
▪ FBI SA PFT
▪ On Ramp LE
▪ SWAT Selection
Military Athlete Plans
▪ APFT Plan
▪ Busy Operator I
▪ CDQC
▪ Core Strength I
▪ Endurance Training
▪ Fortitude
▪ Humility
▪ On Ramp Military
▪ Operator Ugly Train-Up
▪ Resilience
▪ Rucking Improvement
▪ Service Academy CFA
▪ US Navy PST
▪ USAF PAST
▪ USAF PFT
▪ USAF TACP
▪ USMC Basic Recon
▪ USMC CET
▪ USMC CFT
▪ USMC PFT
▪ Valor Training Program
Mountain Athlete Plans
▪ Backcountry Ski V2
▪ Backpack Pre-Season
▪ Big Game Hunting
▪ Big Mountain V2
▪ Big Wall Climbing
▪ Core Strength for Runners
▪ Dryland Ski Program
▪ Expedition Ice/Mixed
▪ Ice Climb Pre-Season
▪ In Season Ski Maintenance
▪ Mountain Guide Pre-Season
▪ Off-Season Training for Endurance Athletes
▪ Peak Bagger
▪ Randonee Race
▪ Rock Climb Pre-Season
▪ Ultra Pre-Season
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Question
Hope you, the crew, and your family had a good “eat until you hate yourself” holiday. I will get right to it. I am hoping to apply for Federal Law Enforcement in the coming new year after federal budgeting is released. That being said, I would like your opinion on how to setup my training. I am currently following your LE Athlete daily sessions. I am not sure what Federal Agency, if any, I will get accepted by and I am hoping for USMS. So, I guess my question is, should I continue to follow the daily sessions until I get hard dates for school/PFT requirements or should I rock the virtue series (or any other plan better suited PFT/Schools) since it has a broader stroke of fitness preparation? My concern is, if I get accepted into any agency and have to take PFT right away, I may not score as high because my fitness focus is the daily sessions and not a sport specific plan. If I need to provide more information for this question to make sense, let me know. Again, thanks for taking the time to answer everyone’s unique snowflake questions.
Answer
Pull out of the daily LE Officer Sessions and do the Virtue Series. Start with Humility.
Good luck with the federal LE stuff.
– Rob
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Question
I intend to go to BUD/S but I need to max out the PST to get a contract before shifting my focus to BUD/S preparation. I just started your Navy PST program. Should I repeat that plan until my scores are where they need to be or should I switch it up with something else? Thanks.
Answer
You can repeat the plan 1 time, but after going through it twice you’ll want to switch up your programming.
From our stuff, I’d recommend 357 Strength: http://mtntactical.com/shop/357-strength/
– Rob
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Question
I previously canvassed your advice re 1.5mile run PST or Royal Marine Personal Fitness Assessment as it’s known in Royal Navy. Thankfully I passed my selection screening and indoc. Thanks for replying.
Have purchased a couple of programmes from you namely Big 24 and UMC – both of which had desired effect in terms of adding up shit load of mass and strength/power
As stated I’m enlisting with British Armed Forces and want to know if you have anything that could now ramp up my energy system training, thereby taking care of endurance as well? Want to play around w/ a bit of VO2 and lactate as well?
I could try and pick one from the myriad on Military Athlete but figure you’re the man to ask and the subject matter expert
Any/all info would be great prior to making my third purchase with you guys
Answer
Congrats on your selection screening and indoc!
Now, do Valor: http://mtntactical.com/shop/valor/
– Rob
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Question
I am looking for some advice on training and plans. A little background on where I am at; I am an Army ROTC cadet and I have a year and a half before I will commission. I am trying to become an Infantry Officer and go to Ranger School and I would like to go to Special Forces once I am eligible, about 4 years after I commission. Therefore, I need a high level of fitness in terms of strength, mobility, work capacity, and endurance. In the past I have simply been weightlifting and running enough to do well on the APFT. Although I have received a 293/300 on the APFT I do not feel like I am where I need to be physically. My 5-mile run time is 41:13, I can do 10 Pull-ups and I do not ruck except for an occasional slow ruck with ROTC.
I am looking at starting the On Ramp Training Plan due to never having done workouts like MA before, however the week of Christmas I will not be able to workout besides distance running so I was thinking of doing the Hypertrophy program and then taking Christmas week as a deload week, and then beginning the On Ramp Training Plan. Is this a good filler until I can start On Ramp or is there a better plan to do for the four weeks before Christmas?
With my goals in mind and with my background, coming out of the On Ramp Training Plan should I go into Daily Operator Sessions or are there specific plans that you recommend to help me accomplish my goals and improve my overall fitness. I do have the Running Improvement Plan and a running plan a friend of mine made for me so if there are particular strength plans you recommend that do not have an endurance component but will help me then I can supplement them with the two running plans I have.
Thank you for your time and help and for all you do. I have heard nothing but great things about Military Athlete and I am extremely excited to begin working towards my goals with your workouts. My Professor of Military Science personally recommended your workouts after using them to prepare for his unit’s deployment to Afghanistan.
Answer
Between now and Christmas, do Big 24 Strength: http://mtntactical.com/shop/big-24-strength-training-program-v3/
After your Christmas week, skip the OnRamp plan and do Fortitude (http://mtntactical.com/shop/fortitude/), followed by Valor (http://mtntactical.com/shop/valor/).
Then roll into the Operator Sessions, beginning at the start of the most recent cycle.
You can purchase these plans individually – and they are also included with a subscription to website.
– Rob
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Question
Two quick questions for you:
There was a video posted back in October regarding rowing techniques and how you were planning on adding it into the programming. Just wondering if this was for the military or le programming as that is where I fall in terms of training. I train mostly in my garage gym (which is well equipped but lacking in cardio) and am considering 1)purchasing a rower and 2) purchasing a subscription for the site for mil/le daily workouts. It seems like you guys go with the Concept 2 and been interested I purchasing one for some time since I’ve always liked those from my Crossfit days. The question I suppose is would it be worth the purchase or are you not gong to be using the rowing enough and is there an substitution. Or would you suggest a different piece of cardio equipment?
2) with the change in branding for SSD coming will there be separate mil and le training subscriptions from the mountain side? This of course rolls in to my first question if the rower is necessary for le and mil subscriptions.
I know this turned in to a multi question but it’s a big purchase and wanted to make sure the money is well spent both on the rower and the subscription.
P.s. Into the swat assessment plan right now and loving it! Crazy tough.
Answer
We were using the rower some in October as part of the general fitness SSD sessions, but never program for rowing during the LE and Military programming. We are soon discontinuing general fitness SSD programming as we return our focus to mountain and tactical athletes.
Cardio Equipment? Our primary modes of cardio are running, sprinting, ruck running and step ups using a 16″ bench. So you don’t need a piece of cardio equipment for our programming.
Moving ahead yes – we will continue with military, LE and Mountain daily programming. Soon we hope to add Fire/Rescue daily programming also.
– Rob
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Question
I just purchased a subscription to your website, specifically for the law enforcement program. I’m wondering where to begin as I see you have LE on ramp sessions as well as the daily scheduled officer workouts. Do you recommend starting with the LE on ramp sessions before diving into the daily officer sessions?
Answer
Exactly – start with the OnRamp Plan, then jump into the LE Officer Sessions at the beginning of the most recent cycle.
– Rob
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Question
Excellence as always. I am about to finish up Big 24 and the gains are very real. Just want to get your opinion on what to follow it up with? I would like to ramp my cardio back up but don’t know.
Answer
I’d recommend 369 Work Capacity now: http://mtntactical.com/shop/369-work-capacity-cycle/
– Rob
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Question
I’ve been following MA on and off since 2009 and have loved and hated every day of it. It’s gotten me through SFAS, post-marathon training, and setting new PRs over the years. That being said, I have a question for you regarding how to balance my upcoming training. For the last 12 weeks or so my training looked something like this –
4 weeks of MA strength/workcap training
4 weeks of strength, rucking, and running (2 rucks/week, 10k training)
4 weeks of APFT specific training (1ruck/week, 10k training, strength endurance)
Each phase of training also overlapped a bit. I’ll be honest, around week 8-10, I was feeling like I overtrained and peaking in my abilities.
I was preparing for phase 1 of the Q course, and failed the 50 meter swim. Obviously this was an oversight in my training. I thought I had it in the bag since I’ve passed it several times in the past couple years since selection.
Now, I was told I’d be recycled in the next class which starts February 3rd. How do I balance rucking, running, AND swimming, while making improvements over my last attempt?
My 5 mile run was 38 minutes (I’d like to be faster, but that was my goal pace), my 12 mile ruck is around 2hrs 30min at 55lbs dry (about 62lbs with water), and I have no issues with the push-ups, sit-ups, or pull-ups and rope climb. (The new SFPA is 57 PU, 66 SU, and 8 pull-ups).
I’d like to hear your input.
Answer
We’ve built a Q Course Training Plan specifically for this course (http://mtntactical.com/shop/special-forces-qualification-course-training-plan/). It’s a 6 week plan – so you could repeat it twice, or complete 3 weeks of strength/work cap training, then 3 weeks of strength, rucking and running, prior to beginning this plan the 6 weeks out from the course.
- Rob
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Question
Hi Rob – I’m a climber and your programs look awesome. Training for a big week of climbing in April in Chamonix. (but i also ski, telemark, mountain bike, etc, etc.) Was curious if your monthly subscription includes access to all the climbing training modules…like expedition ice and big mountain training, or do you think I’m best off buying the individual programs that look applicable to me?
Thank you very much!
– T
Answer
With a subscription comes access to these Mountain-Specific Training Plans. Included is the Expedition Ice/Mixed:
Mountain Athlete Plans
▪ Backcountry Ski V2
▪ Backpack Pre-Season
▪ Big Game Hunting
▪ Big Mountain V2
▪ Big Wall Climbing
▪ Core Strength for Runners
▪ Dryland Ski Program
▪ Expedition Ice/Mixed
▪ Ice Climb Pre-Season
▪ In Season Ski Maintenance
▪ Mountain Guide Pre-Season
▪ Off-Season Training for Endurance Athletes
▪ Peak Bagger
▪ Randonee Race
▪ Rock Climb Pre-Season
▪ Ultra Pre-Season
Mountain Base Alpha, Bravo and Charlie
You’ll want to complete the Ice/Mixed training plan the 8 weeks directly before your climbing trip.
– Rob
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Question
First off, I want to thank you for your training plans, they have been a huge help to me in my physical training while in school .
I am currently deployed to Kuwait and have recently taken over a tank platoon. We do pt sessions in the morning; however, I am currently looking at potentially trying to get a slot to go to Ranger and/or SFAS (SFAS will be waiting for around for a year most likely till I’m eligible). How do you suggest I be preparing for these at this time?
Right now, with our busy schedule with services I am struggling finding a time to go to the gym where I am able to get a second pt session in, with the gym being full most of the day until 2200-2300. Wanted to get your advice on what you thought would be some good courses of action.
Answer
It’s unclear from your note if you can train in the gym or not.
If so, start our stuff with Busy Operator I (http://mtntactical.com/shop/busy-operator-training-plan/).
If not, start with Humility: http://mtntactical.com/shop/humility/
Humility combines bodyweight strength work, with limited equipment work capacity efforts (dumbbells, sandbags, etc.) running and some heavy rucking.
– Rob
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Question
I’m transitioning out of the military now. I just got medically retired and no longer need to be “fit to fight” but seeing as how when I first went into the Army I was offered a Ranger contract in basic for being so fit I would like to get back to that point if not better just for my own personal reasons. Right now I’m completely out of shape at 6’2 320lbs and all my conditioning is gone out the window. What program do you think would be best for someone like me to get back into shape?
Answer
Start with our Fat Loss Training Plan: http://mtntactical.com/shop/fat-loss-training-program/
– Rob
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Question
I am a 1stLt in the Marine Corps Infantry and have been using Military Athlete with great success for years. Great news on Mountain Tactical Institute! I have been using the Operator sessions for about 5 years and have gotten several other Marines to follow in suit. I am currently in the process of switching over to the Navy and will be attending BUD/S early to mid next year. I have gotten away from using the military athlete programs for my preparation and have been using a personal trainer James Smith. His methodology focuses more on getting more quantity of exercises in (body weight exercises, running, swimming, a few weights), which I believe is more beneficial (for BUD/S specifically) than a gym based approach. What are the MTI trainers thoughts on training for BUD/S in using much less weights and mainly running, swimming, and body weight exercises (which I believe to be sport specific to the school).
Answer
It depends on how far out you are from BUD/s. Certainly the actual events at BUD/s are dominated by bodyweight, running and swimming, however, there is actually quite a bit of loading also – including some rucking, raft work, log drills, etc. All these require strength.
Our approach is to become more sport-specific with the programming as the athlete gets closer to the event. But further away, emphasize “base fitness.” For Military Athletes, the most important component of base fitness is strength.
Strength is important not only from a performance perspective, but even more so – from a durability perspective. Stronger athletes are harder to injure, don’t get injured as bad if they do get injured, and recover faster if they do get injured.
Our base fitness programming also includes work capacity, stamina and endurance – so it’s not like all we have athletes do is pound iron. We have established strength standards here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#standard
Note that these are relative strength standards – based on your bodyweight, and in the strength world, not overly ambitious.
The problem with bodyweight training is your limited in how strong you can get. Strength endurance can be built well, but absolute strength is limited.
I’m not sure how far out you are from selection, but unless it’s less than 10 weeks, I’d have you doing some barbell-based strength training focused on your “combat chassis” – legs and core.
But at 8 weeks out, I’d pull you out of the weightroom and you’d complete our BUD/s Training Plan (http://mtntactical.com/shop/buds-training-program/). The focus on this plan includes bodyweight work, running, rucking, swimming, multi-mode work capacity efforts, core strength and weekend “mini events.” The equipment list for this plan doesn’t include a barbell, but does include sandbags.
– Rob
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Question
First thanks for everything you do. Your programs are awesome!
Next, question for you – I’m familiar with your programs and am fairly active for a non-Spec War kind of guy (CrossFit, GORUCK, etc).
I was wondering what you recommend for training – on a submarine. I’m trying to figure out how to best maintain my fitness, if not get leaner and stronger, when what I have access to is a TRX, treadmill, spin bike, and select-a-weight dumbbells.
I figure if anyone can come up with a solid program, it’s you!
Thanks in advance for the help!
Answer
You’ll need to be creative, but I’d recommend Humility: http://mtntactical.com/shop/humility/
It includes bodyweight strength, and limited-equipment work capacity efforts – dumbbells, etc.
– Rob
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Question
I am very interested in your GORUCK Heavy and swimming programs. I just want to know when I purchase the programs are they web based or do I get hard copies of the programs?
If web based do I simply log in to see what the workout is for that day?
Answer
Currently both of these plans is available both online at the website, and downloadable via a .pdf.
With purchase you’ll have access to both.
– Rob
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Question
I got recommend to you by a few guys I served with. Personally I have never done any of your workouts, but they had nothing but good things to say. First, a little background about me, I am 5’10” 150lbs, I run 3-4 days a week 4-5 miles, I ruck at least 2 days a week 4-5 miles, and I lift 1-2 days a week (Crossfit type). I am a former Marine Infantryman, currently finishing my BA here in Wyoming. I have a little more than a year until I graduate, after that I want to pursue SFAS. The way the recruiter explained it to me is I would have to attend 4 weeks of OSUT, then Airborne school, then Selection Prep Course and then SFAS.
So my questions for you are, since I have a lot of time what plans should I follow between now and graduation? And given that I would have to attend a few schools between shipping and SFAS where I might lose some fitness, what would be the best way to prepare for SFAS?
Answer
I’d recommend you subscribe to the website and follow these plans/sessions in order:
1) Hypertrophy Plan for Skinny Guys – you’re too light. I’d like to see you at 175-185# You need to add muscle mass.
2) Fortitude (Strength and military endurance – running and rucking)
3) Valor (Work capacity and speed over ground- running and rucking intervals)
4) Drop into the Operator Sessions until 8 weeks out from OSUT
5) Ruck-Based Selection Training Plan (8 weeks directly before OSUT).
You’ll lose some fitness between finishing the RBSTP and beginning SFAS, but not all of it. This plan is no joke, and we’ll prepare both your mind and body.
Good luck.
- Rob
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Question
I’ve just completed body weight one and two. And it was awesome. Now I’m looking to move on to something with weight, and bodyweight, and still incorporates running. Problem is, I don’t have access to a full gym. What I have is kettle bells, some dumbbells, a bar, resistance bands, medicine balls, stability ball, pull up bar, sand bags, and a weight vest. I’m also coming back from stress fractures in both legs. Oh and looking to find something that’ll put me on pace to potentially train for sfas in the army (still a civilian atm, due to the stress fractures).
So I’m wondering which plan to tackle next? Or which one is best suited?
Any help or advice would be great right now.
Answer
Next, I’d recommend Humility (http://mtntactical.com/shop/humility/). Humility combines assessed and progressed bodyweight strength, sprinting, and loaded work capacity (dumbbells, vest, etc.).
Here’s a link to more about the plan: http://mtntactical.com/all-articles/plan-focus-humility/
- Rob
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