Q&A 1/31/15

Questions include:  what plan to train for the Pacific Crest trail, can I use a treadmill for the ruck program, what’s the methodology for “rest periods”,  what to do for pre-season adventure racing, sessions for weeks in the field, and more…

Andy fighting to hang on and keep moving.

QUESTION

I know something is better than nothing. However I was wanting to know you thoughts on the use of a tread mill as a last resort for the ruck program.

I just transitioned out of full time serves and I am now a one weekend a month guy in the Army National Guard. I’ve started a whole new career, I’m married, I have three kids (one being a four month old) and the weather and road surfaces are horrible. With the new civilian corporate firm job I don’t get the time for stuff like this anymore.  So I was wondering if using a tread mill in the a.m. before work was a good idea or not. Thank you!

ANSWER

Treadmill will work. I know of one guy who used a treadmill to train for a marathon – can you imagine an 18 mile treadmill run?? Anyway – he did well.

 

QUESTION

I love your programs and have used them both for the Army (Ranger School/Selection) and now for a career in Law Enforcement.

I just finished the LE Athlete 6-Week Patrol Officer Plan. I’m going to be starting the SFPD Academy in May and wanted to know what your opinion is on what my next move should be. I’ve enjoyed the Patrol Plan and was thinking of repeating it and adding some longer runs in lieu of or in addition to the sprints.

Thanks for all the plans and support from you guys.

ANSWER

I’d recommend a subscription to the site and that you follow the LE Officer daily sessions until you start the Academy.

 

QUESTION
I took a break from military athlete for approximately 15 weeks and had planned on starting back up this week. However, I noticed that this seems to the peak week of the current cycle and there is an impending blizzard here the the Mid-Atlantic making the logistics of ruck intervals difficult. What would you suggest? I was considering just doing the sample week as a refresher. Any help is greatly appreciated.

ANSWER

Go back and begin at the start of the most recent cycle.

 

QUESTION
I just purchased the 8 week low back program today from your site and I had a quick question regarding the methodology related to rest periods (I apologize in advance if it’s on your site and I’m wasting your time–I did try to find information on rest periods in the FAQ, Q&A, etc but couldn’t, which may be an answer in and of itself).

I am guessing that the rounds are intended to be done as supersets with little to no rest in between exercises–should there also be no rest between rounds, or is it “as short as possible,” or do you have a recommended rest period?

Based on the programming I’ve looked at on your site (and your target audience) I wouldn’t expect much rest, but given that it’s for injury recovery I wanted to clarify if you had any recommendations there.

Thanks so much for the program, I’m very eager to get going on it. I also appreciate your time in advance.

ANSWER

Consider a “Round” a set – and each includes a stretch or mobility drill. This drill or stretch is your “working rest.” Work briskly through the circuits, not frantically. Aim to finish each session at around 60 minutes.

 

QUESTION

I recently purchased your Limited Equipment Training Package and have a couple of questions. I’m retired from the Canadian Forces and I currently drive a truck 4 days on 4 days off. My four days on are 16ish hour days so I can feasibly only do mobility work. The job itself is pretty physical after the driving part is done, lots of chaining up and shovelling. On my 4 off I was planning on doing the sessions in order, picking up where I left off from my last days off.

I have done Crossfit for a year seriously and then the last year sporadically, my lifts were mostly on par with athlete standards although my pullups still suck. My diet is under control as you stated in your nutrition video.  The reason I switched to your programs are that I hated the randomness of Crossfit and want to get in serious shape for Elk hunting here in British Columbia this coming fall.

ANSWER

I honestly am not sure about your 4 on, 4 off schedule with out stuff. Best case is you’ll see great gains because of the “rest” from the gym. Worse is you’re always sore because you lose the fitness you build during your road days.

All I can say is try it, and see how you feel.

We do ship to Canada.

 

QUESTION

I just bought your APFT plan, but I do not have the full six weeks. I usually workout 6/7 days a week, so I thought I could get closer to finishing the plan if I continued the workouts over the weekend. Do you think this will have negative consequences? I am really new to the idea of giving the body rest, but I do not want to mess with a proven plan. I would appreciate your help and I am excited about getting started.

ANSWER

Not a good idea. You don’t increase fitness by training. You increase fitness by resting after training.

Start at the beginning of the cycle and get as much in as possible prior to your APFT.

 

QUESTION
I’m doing a Goruck Challenge on June 20 of this year.  I’m looking for a course of programing I could take to get to a good spot ready for the event.   I own Rat 6, On board training, valor, bodyweight 1 and 4 week run improvement.  I am currently signed up as a member of the website and been doing the Strong Swift Durable program.

ANSWER

We have a plan specifically for this event. Our Goruck Challenge Training Plan: http://mtntactical.com/shop/goruck-challenge-training-plan/

 

QUESTION

I’m emailing to ask about the difference between your valor training program and your fortitude training program. I’m currently in the military and want to get better in all the disciplines your plans focus on strength, running, rucking , endurance, and work capacity etc. I’m just wondering what the difference in the 2 programs is, and which would be best for me to implement. If it helps my short term goals are to get stronger and faster, long term (7-12 months) is to attend rasp.

ANSWER

Fortitude: http://mtntactical.com/shop/fortitude/

  • Gym Work – Strength Focused
  • Running/Rucking Work – Aerobic Base Focused (longer distances, easy/moderate pace)

Valor: http://mtntactical.com/shop/valor/

  • Gym Work – Work Capacity Focus
  • Running/Rucking Work: Speed over ground focused ….. hard 1-mile intervals.

Start with Fortitude.

QUESTION
Used your stuff before, love it.  I’m considering adding the pre-season mtb plan to the last 8 weeks of a marathon training plan in order to get ready for Adventure Racing. I’m curious, of the 6 sessions per week, how many of those are in the gym vs. solely cycling endeavors.  Just trying to get a bit more info on feasibility.  Thanks!

ANSWER

Three to four days/week of the plan (http://mtntactical.com/shop/mountain-bike-preseason-training-plan/)  are two-a-days, gym training in the morning, cycling-specific work in the afternoons. The remaining days of the week are usually cycling only.

Here is the program overview:

  • WEEK 1 (SESSIONS 1-6): Hypertrophy and Base; 10 total hours of training
  • WEEK 2 (SESSIONS 7-12): Hypertrophy and Base; 10.5 total hours of training
  • WEEK 3 (SESSIONS 13-18): Hypertrophy and Tempo; 9 total hours of training
  • WEEK 4 (SESSIONS 19-24): Recovery/Unload week; Core and Base; 8 total hours of training
  • WEEK 5 (SESSIONS 25-30): Strength and Base; 11 total hours of training
  • WEEK 6 (SESSIONS 31-36): Strength and Base; 11.5 total hours of training
  • WEEK 7 (SESSIONS 37-42): Strength and Tempo; 10 total hours of training
  • WEEK 8 (SESSIONS 43-48): Recovery/Unload week; Core and Base; 9 total hours of training

Below is an overview of week one:

SESSION 1 (MONDAY):

Session 1 – Gym

  1. Objective:  Hypertrophy, Core
  2. Gym Session Focus:  Front Squat, Bench Press, and Core
  3. Format:  Density

Session 1 – Cycling

  1. Objective:  Sport-Specific Speed Skills
  2. Focus:  Sprint work
  3. Format:  Intervals

 

SESSION 2 (TUESDAY):

Session 2 – Gym

  1. Objective:  Eccentric Strength, Sprinting, Core
  2. Gym Session Focus:  Leg Blasters and Sprints on Stationary bike/Trainers
  3. Format:  Intervals

Session 2 – Cycling

  1. No Cycling Session

 

SESSION 3 (WEDNESDAY):

Session 3 – Gym

  1. Objective:  Hypertrophy, Extension Core
  2. Gym Session Focus:  Front Squat, Bench Press, and Core
  3. Format:  Density

Session 3 – Cycling

  1. Objective:  Technical work
  2. Focus:  Maneuvering tight spaces and cornering

 

SESSION 4 (THURSDAY):

Session 4 – Gym

  1. Objective:  Eccentric Strength, Sprinting, Core
  2. Gym Session Focus:  Leg Blasters and Sprints on Stationary bike/Trainer
  3. Format:  Intervals

 

Session 4 – Cycling

  1. Objective:  Base
  2. Focus:  Pedaling Efficiency

 

SESSION 5 (SATURDAY)

Session 5 – Cycling

  1. Objective:  Base
  2. Focus:  Long, slow distance (aerobic capacity, capillary formation, cycling efficiency)

 

SESSION 6 (SUNDAY)

Session 6 – Cycling

  1. Objective:  Tempo
  2. Focus:  Aerobic Threshold

QUESTION

I love the workouts but I think I need some help and/or suggestions.  I’m a former Marine that works as a guide in Alaska.  For most of the past fall I’ve been working with variations of your bodyweight training program.  By variations, I mean lighter versions of it because I have always been pretty weak at pullups.  But they have been improving and I can rip through the first two weeks roughly before I just absolutely cannot keep up with the pullups.  I was wondering if you have any suggestions on extra work I can do for this or any other programs that could help me even things out and get stronger overall.  Also, I’m very limited on equipment.  I can get my hands on a pair of dumbells but a full gym is out of the question.  The closest one is about two hours drive one way.  Hence, my fondness for the bodyweight program these days.  Not to mention is just makes me feel like an animal, just like being in the military again.  Like I said any suggestions would be greatly appreciated.

ANSWER

I’d recommend the Sandbag/Weigthvest/Dumbbell Training Plan: http://mtntactical.com/shop/sandbagweight-vestdumbbell-training-plan/

You can make a sandbag out of any old duffle bag, and use a 25# pack for the weight vest. You’ll need to get a pair of 25# dumbbells. Be resourceful.

The loading will help you gain strength.

You should also start doing some mode-specific endurance training – running and step ups under load (25#-40# pack).

 

QUESTION

I’m currently a monthly subscriber and I’ve been working through a 6 week strength cycle from the Military Athlete that started in November. I’ve got a spring/summer of long distance trail run and mountain bike racing coming up. Can you recommend training sessions to help prep? Thanks.

ANSWER

You’ll want to cancel your subscription and begin training sport-specifically for your endurance competition. Now is the time to start building your aerobic base.

I’m not sure your competition schedule, but a good place to start from our stuff would be the Ultra Race Pre-Season Training Plan: http://mtntactical.com/shop/ultra-running-preseason-training-program/

 

QUESTION
I am currently at week 6 of the lower back fitness programme, which is going well and I am on the verge if fixing a problem that has plagued me for four years, so I am extremely grateful. A massive thank you.

As I am out of shape, I am planning in progressing on to the rookie packet but as I will be fixed, I will have to take my AFT in the summer. So my question is, can I combine the AFT improvement programme with any part of the rookie packet, the earlier the better, or should I let the packet take its course?

ANSWER

Don’t combine programs. You’ll end up over training. You’ll want to complete the APFT program 6 weeks directly prior to your assessment.

Glad the low back plan has worked for you.

QUESTION

I’ve been an avid follower for sometime, and understand how you use cycles to focus on specific aspects of fitness (i.e. Stamina, endurance, strength, etc.). Why do you use the three week cycles versus hitting one of those components each day of the week (i.e. Mondays=strength, Tuesdays=endurance, etc.)?

Any light you could shed on the matter would be greatly appreciated.

ANSWER

In general, I’ve found cyclic emphasis leads to greater, faster gains.

 

QUESTION

We’ve got some 18x guys asking some prehab questions.

I recall years ago you discussing specific prehab stretches and movements you liked. Hips, shoulders, etc. Typical weak points. I hope I’m not stepping out of line, if you could give us a quick rundown of the movements. Ot a link, or article or something. Injury prevention is #1.

ANSWER

To be clear, unlike Exos/AP and THOR3 coaches, I don’t believe mobility and movement are key to durability. There is no “prehab” routine in my programming.

Rather – I feel strength and fitness are key to durability. Here is my Durability Equation:

Durability = 80% Strength and Fitness + 10% Proper movement + 10% Stabilizer Strength.

So, the best thing your guys can do for durability is get stronger. Next – get some cardio. If they are weak, fat and out of shape, they’re delicate as rose petals.

In terms of movement and stabilizer strength, two areas matter – hips and shoulders. Proper hip movement protects the lower back, and proper hip stabilizer strength (glute medius) helps protect knees.

Hip movement exercises:

Hip Stabilizer Strength exercise:

Shoulder movement exercises:

QUESTION
How is everything? Just wanted to ask you a question on types of training programs. I’m currently doing the operator program and have the 6 month subscription . I’m currently in SF regiment and will retire soon. What type of program would you recommend me after retiring since I will no longer be an SF soldier. I’m 38 and will be 39 when I retire. Let me know what you think. Thank you.

ANSWER

When you retire you won’t need the loading or intensity of the Operator Sessions.  I’d recommend switching over to the SF45 programming – which is designed for older athletes – and also guys who have been pounding their body for 20 years! – It brings together strength, work capacity, endurance, and variety. It’s the programming I do now.

 

QUESTION

First off, thanks for all your work and help over the years. I sent you an email about 5-6 years ago during college when I first thought about getting into the SOF community. You were extremely helpful and patient at the time and it was greatly appreciated.

Fast forward a couple years (about 2 years ago), and I completed your V1 BUD/S program just prior to leaving for Navy Basic Training. I was more prepared than I ever could have hoped to be for selection as a result of your programming.

Unfortunately, during selection I suffered a severe lower back injury (freak accident that had nothing to do with my physical preparation) that left me with 3 bulging and 2 herniated discs from L1 through S1 in my lumbar spine. This was exactly 1 year ago this week.

After many attempts at rehab I ended up being medically discharged from the Navy but with a recommendation to return to Naval Special Warfare if I could recover from my injuries.

I am now sufficiently healed enough to slowly return to the gym and get after it. I am about to start your lower back rehab program tomorrow. My main question is how best to get from completing the lower back program to getting to the level where I can complete your V2 BUD/S prep program.

Due to Navy regulations I have to wait at least 2 years before reenlisting to go back to selection. As a result I am currently enrolled in graduate school to earn my Masters during this waiting period.

In summary: I have about 2-3 years during which I plan to finish my degree and get myself back into the physical shape necessary to return to selection and dominate it. I know I have the mental drive as I’ve been there and know I can do it. Now I just need to get my body back there.

Any suggestions on the progression from program to program?

Apologies for being long winded, and thanks for any feedback you can give.

ANSWER

Sorry about your injury.

After the Low Back Plan – if you’re able to complete it and progress, I’d recommend Bodyweight I (http://mtntactical.com/shop/bodyweight-i-training-program/) – which will add some intensity but still be somewhat cautious.

If it’s all good, combine some solid strength training for durability, and begin some endurance running and swimming. You can design your own program, and do Fortitude (http://mtntactical.com/shop/fortitude/) but substitute the swimming for rucking.

Then you’re on your way. But …. be smart. Don’t get greedy, listen to your body and be patient.

 

QUESTION

First off, I’d like to give you kudos regarding your programming. Your body weight and APFT improvement programs have led my special POPS program from 26 personnel to 9 personnel in 3 months!

Next, I have a question regarding the best workout for me. Have you found that the V3 or the newest version of the APFT Improvement Program has reaped the most results regarding scores?

I have exactly 6 weeks from my next Record APFT to achieve my desired goal of 300:  current RAW PU:78, SU: 83, 2MR:14:40

ANSWER

As we learn and improve, we update programs accordingly – and we’re currently of version 5 of the APFT plan.

We’ve had good luck with all versions, but don’t have any data to tell you V5 works better than V3. I think it would, but can’t tell you for sure.

Should you buy the latest version? No. V3 will do.

 

QUESTION

I was looking for a fun and challenging training plan and your BUDS vol.1 plan intrigued me, however I don’t have access to a pool. Is there another exercise you could sub for the swimming in the plan or perhaps a different training plan all together? Thanks for the help.

ANSWER

No sense doing the BUD/s V1 plan without a pool.

I’d recommend Valor: http://mtntactical.com/shop/valor/

 

QUESTION

After modifying crossfit WODs to add my own strength and stretching work for months, you cannot imagine how much of a relief it is to have found your site and programming.  I wasn’t quite sure that your programming was right for me until I bit the bullet and bought the on-ramp program… it’s awesome and I can’t wait to get into the higher order programs.

Anyway, to the point:  We have a long-distance obstacle course event coming up in 12 weeks (think tough mudder or similar, 13 miles, 30 obstacles).  We have started the on-ramp program and this will obviously take six weeks.   What do you recommend in the six weeks after this?

Also my company does a lot of forestry work: hiking medium distances carrying chainsaws, fuel and equipment (sometimes quite steep); tree felling and bucking (multi directional bending, reaching, carrying – 22 pound chainsaw); and dragging branches, lifting heavy logs into tree chippers. All of this up to 10 hours per day. What do you recommend as cross training for myself and employees for this type of work?

Keep up the good work, your stuff really is “the shit”.

ANSWER

I don’t have a perfect plan for your long distance obstacle course, but one plan which might work for it and bridge the gap for it and your forestry work is Fortitude: http://mtntactical.com/shop/fortitude/.

Fortitude comes from our Military programming and combines solid, durability-based strength training with military endurance – running and ruck running (running under load).

Specific for your Forestry Work, I’m not sure if you have an “of season” – but we also work here with wildland firefighters who have similar fitness demands and have built a training pre-season training plan specifically for them – http://mtntactical.com/shop/wildland-firefighter-pre-season-training-plan/.

This plan has a focused “mountain chassis” focus – legs/lungs/core and includes dedicated training for hiking uphill and downhill under load.

Now, if you’re well into your work season, and putting in your 10 hour days now, there are a few things to consider:

– You don’t want fitness training to negatively impact work performance – so doing your work itself is great training, and during your busy season, you should be training just 2-3x/week, with a focus on easy unloaded running for recovery and aerobic base, heavy, low-rep barbell strength for durability, and focused core strength, again for durability. Also – you don’t want long sessions – just 45 minutes on average. I don’t have a perfect, one-stop plan which combines this. But I would recommend one of our Core Strength training plans, specifically Core Strength 1 (http://mtntactical.com/shop/core-strength-i/) if you have access to a gym, or Core Strength Bodyweight Only (http://mtntactical.com/shop/core-strength-bodyweight-only/) if not. These plans will focus your core training – which is super important.

Over a week with supplemental training three days – here’s what I’d recommend:

Day 1

(1) 8 Rounds

  • 3x Front Squat – increase load each round until 3x is hard, but doable
  • 3x Scotty Bobs @ 25/35#
  • Instep Stretch

(2) 4 Rounds (session from core strength plan, or…)

  • 10x GHD Situps
  • 30/30 Side Bridge
  • 10x EO’s
  • 10x Face Down Back Extensions

Day 2

Run 60 minutes, easy pace

Day 3

(1) 8 Rounds

  • 3x Hinge Lift – increase load each round until 3x is hard, but doable
  • Rope Climb
  • Instep Stretch

(2) 4 Rounds (session from core strength plan, or…)

  • 20/20 Standing Founder
  • 20/20 Low Back Lunge
  • 20/20 Kneeling Founder
  • 8x Ankles to Bar

 

QUESTION

First, love the new system you’re running with all the different options, so happy to see you guys growing so much, congrats!

Here’s the thing, I love the Mil Ath programming, and I love my powerlifting as well.  I also NEED to keep my running up because of the APFT twice a year, so this creates somewhat of a dilemma.

As of now, this is my M-F schedule(note, I’m an infantry AGR in theguard, so I get 1 hour of PT time a day at work):

  • 0600-0645 Cardio (basically running, Long Easy Distance or Intervals or half of both)
  • 0800-1100  Work
  • 1100-1200  Mil Ath (currently BW1, moving into BW2)
  • 1200-1645  Work
  • 1700-1730/1750  5-3-1 powerlifting programming

So you can see, I have 3 different times a day I work out. I understand the concerns about overtraining, but I adjust as necessary if my body tells me to.  The beauty of the 5-3-1 is that the “main lifts” are the only “necessary” exercises which gives me plenty of flexibility.  Running must be done first thing in the morning or it is likely not to happen (just putting that out there, I hate running).

I’ve looked through most of your plans, and have been a subscription holder in the past. What I would like your help/thoughts on is how to implement your programming into the 5-3-1 program (or just plain powerlifting).  For me, it goes: M-Back Squat, T-Seated BH Military, W-Power Cleans, Th-Bench, F-RDL(hinge lift).

An idea i’ve been kicking around is pulling back to 2-a-days and keeping my 5-3-1 main lifts as a pre-emptive excercise and move directly into your programming/plans as one sligthly longer workout, and continuing my morning running. for instance:

Warm-up your plan’s warm up

1) 3 rounds

Power Clean 5×75%, 5×85%, 5×95%

2) # rounds

your 1) that day

3) # rounds

your 2) that day

so on, so fourth…

I have just about everything you list for a recommended Garage Gym, so I have no issues with plans or subscriptions.  I am able to (for the most part) dictate what time I do my PT during work.

I’m invested in my fitness, and love lifting weights.  I have also come to truly benefit from your programming as far as job functionality goes.  I’m at a point where I feel like I not only love doing all three workouts, but also that if I drop either aspect, I’m losing.

In a perfect world, you’d have a plan that implements the 5-3-1 into your circuits, but I understand your program, and there’s no complaints, I just want to know what you think, does this work? Or am I doing too much? Your help is greatly appreciated!

ANSWER

You’re over training now.

Suggestons:

(1) Continue what you’re doing but drop the Bodyweight work. It’s possible to run and lift heavy in the same programming –  do this frequently now in the Operator Sessions. The additional bodyweight work will limit your strength gains. Also – it would be best to lift heavy first, then run later.

(2) Add some programming direction to your running – don’t just “run” – I’d recommend our Running Improvement Training Plan (http://mtntactical.com/shop/run-improvement-plan/) or another structured plan to add some focus to your running work.

(3) You’re missing rucking from your programming. We never get too far from rucking and ruck running with the Operator Sessions. One way to do this easily is replace your running with rucking, 2 days/week.

(4) From our stuff, a great plan to bring all this together, heavy barbell based strength, rucking and running, is Fortitude: http://mtntactical.com/shop/fortitude/

 

QUESTION

I purchased your Falcon program when you first published it. Nothing but praise for it. I am a Special Agent with the FBI and I have been for the last 7 years and a State Trooper before that. Fast forward to today, I  volunteered to be a class counselor for a New Agent Class at Quantico VA. I kept commenting to myself while going through the Falcon Program that this would be a perfect train up to the FBI PFT test. So, today. Class takes their first PFT. We had some failures. Quantico staff is basically of the opinion that you are expected to PT, train, and program for success yourself. As the class councilor I am charged with making sure this class succeeds. I would like to offer them the Falcon program, but I am trying stay honest. If you would like me to steer them to the website to buy the program I will, but I’d rather offer it up to them because there is less strife and obstacles attached when I don’t have to suggest the class spend their money on something. The next PFT is in 8 weeks. Anyone who fails is fired. Regardless, thanks for your time and for putting together great programming.

ANSWER

Thanks for being honest – but I must ask you to respect copyright and not share the plan. Plan sales are how we fund making new plans and improving old ones. It’s how we began to be able to program for LE athletes.

We do good work here. Pls don’t encourage stealing from us.

Also – Falcon isn’t the best plan we have for the FBI Special Agent PFT – we have a sport-specific plan for that assessment: http://mtntactical.com/shop/fbi-special-agent-pft-6-week-prep-program/

This plan cost $29. If there is a candidate in the class currently failing the PFT not willing to invest $29 in their career to be an FBI agent, do you really want them in the agency?

 

QUESTION

Completely forgot to ask in my last note. I’m slated to attend Selection for MARSOC in early April. Would you recommend going with the Ruck Based Selection packet, or your MARSOC packet? I’m asking because I used RBS before with great results for a similar but shorter selection event. Additionally, am I close enough to the event to start using the packet now? I’m rucking 11-12 minute miles over distance, sub 10 for 1 mile intervals. Benching a bit over 200, front squatting 175, and dead lifting 330. I’m 6’1, 175 pounds.

ANSWER

I’d recommend the MARSOC A&S (http://mtntactical.com/shop/marsoc-as-training-plan/) plan or that you supplement the RBS Plan with swimming.

I’d like to see you stronger – esp quads and upper body. But regardless, start whatever plan you chose 8 weeks (RBS) or 9 weeks (MARSOC A&S) directly before selection.

 

QUESTION

I have just finished my second week of the Valor training program. Next week we spend the whole week in the field. The week after the field should I start the program over again? Or should I continue the third week after a week off. Also the field problem won’t be a strenuous one. Do you have suggestions other than push up sit up and pull ups on a tree for things to do in the field for that week?

ANSWER

Start week 2 when you return from the field. In the field – keep it simple and alternate between these two sessions:

SESSION 1

Obj: Strength + Core Strength

Warm up:

3 Rounds

  • 10x Air Squats
  • 10x Situps
  • 5x Push Ups
  • Instep Stretch

 

(1) 10 Rounds wearing IBA

  • 3x Pull Ups
  • 10x Walking Lunges
  • 10x Alligator Push ups

(2) 4 Rounds – No IBA

  • 10x EO’s
  • 20/20 Standing Founder
  • 60 Second Front Bridge
  • 20/20 Kneeling Founder

(3) 3 Rounds

  • Hip flexor + Instep + Pigeon Stretch
  • Lat + Pec Stretch
  • 5x Dislocate

SESSION 2

Obj: Work Capacity + Core Strength

Warm up:

3 Rounds

  • 10x Air Squats
  • 10x Situps
  • 5x Push Ups
  • Instep Stretch

(1) 6 Rounds

  • 50x Step Ups with 40# Ruck (16″ box or close)
  • Run 400m
  • Rest 20 seconds

(2) 4 Rounds

  • 20 Second EO’s
  • 20 Second Situps
  • 20 Second Rest

(3) 4 Rounds

  • 20 Second Plank Walk Ups
  • 20 Second Flutter Kicks
  • 20 Second Rest

(3) 3 Rounds

  • Hip flexor + Instep + Pigeon Stretch
  • Lat + Pec Stretch
  • 5x Dislocate

 

QUESTION

I am about 5 months out of ankle surgery. I have worked through the Athlete Suffering a Leg Injury, and am nearing completion of the Knee/Ankle recovery plan. My doc has recommended I avoid running as long as possible to let things heal. I have been cycling (I love cycling) on the run days for the Knee/Ankle plan. Once I complete this one, what would you recommend? I still want to build more strength, but as an endurance athlete by trade (and full time Army officer), I am not looking to smash any OLY records. Maybe Big 24 and just skip the sprints?

ANSWER

Yes on Big 24: http://mtntactical.com/shop/big-24-strength-training-program-v3/

If needed, substitute front squats for the hang squat cleans in the plan.

 

QUESTION

I recently purchased your swim improvement program and I just wanted some clarification on something.

I note that you encourage a stroke of choice for sport specific needs but is the hypoxic ladder and the kick/pull drills supposed to be done with free style or something else?

Ive only ever seen those kinds of drills done as free style strokes. If you are supposed to do your stroke of choice do you have any demonstration videos for combat side stroke in those kind of drills?

Thank you very much for your time.

ANSWER

These are two different questions. The hypoxic ladders can be done in any stroke. When doing the PJ program, I would use combat side stroke (CSS) since that was my assessment stroke. However, it doesn’t matter for the purpose of the drill, since the purpose is to train you to be comfortable being hypoxic. The number of strokes between breaths does that, regardless of stroke.

For the kick and pull work, freestyle or breaststroke are the fastest, but there’s nothing that says you can’t do CSS. It’ll take you longer, but will make you more efficient at pulling during the CSS. Kicking in the CSS style isn’t too much different than other kick strokes.

 

QUESTION

I’ve been doing the falcon training program for 3 weeks now, and I am kind of concerned for the lack of ‘pulling’ in the plan. Also, the amount of running was not what I was expecting. I was expecting more of a circuit based training instead of having 1 circuit a week, one strength training day, and then 3 running days.

Granted, 2 of the running days a week have push up, air squat, and sit up work. But the amount of running is what is killing me. I’m sure there a program on your website that is more towards circuit and strength training, I just can’t seem to find it.

Or maybe I could come by for an evaluation and we could develop a program fit for me. I’m attending EOD school in a few months, I’ve been in the Marine Corps for 4 years, and I like to train 5 days a week (Wednesdays and Saturdays off)

I love your site and I’ve purchased several programs for you (MARSOC and Falcon). Thank you for what you do to help people.

ANSWER

I’d recommend you follow through and finish Falcon.

Then follow it up with 369 Work Capacity: http://mtntactical.com/shop/369-work-capacity-cycle/

QUESTION

I was hoping to get some guidance on plan progression. I want to go to BUDS but I will not be eligible to compete for a SEAL Challenge Contract until April (because of eye corrective surgery), so I don’t have a huge sense of urgency or anything. My PST scores need some work:

  • 500yd CSS Swim: 9:30
  • Push-ups: 57
  • Sit-ups: 80
  • Pull-ups: 15
  • 1.5 mi run: 10:24

I am trying to decide between the BUD/S Prep v1, v2, or the Navy PST plan to start with, and the progression after that. Any help would be greatly appreciated. Thank you.

ANSWER

I’d recommend beginning with BUD/s V1: http://mtntactical.com/shop/buds-v1-training-program-2011/

It will be a great kickstart to your training.

 

QUESTION

Do you have a plan I can purchase for training a through hike of the Pacific Crest Trail?

ANSWER

I’d recommend our Backpacking Pre-Season Training Plan: http://mtntactical.com/shop/backpacker-preseason-training-plan/

 

QUESTION

Just signed up for the subscription…I want to do the SF45…should I just jump right in and start with the current day, or go back and ease in from the beginning?

ANSWER

Start from the beginning.

 

QUESTION

I’ll be attending another five day SFRE starting a week from today. It’s basically a condensed version of SFAS which included timed rucks, runs, land nav, little to no sleep for the five day duration etc.  The last one I attended really beat up my body and it is a physically and mentally intense five days. I’ve been following the operator sessions in conjunction with the run/ruck improvement programs. Basically I’ve used aspects of both your run and ruck improvement programs in the morning while conducting the operator sessions in the afternoon for the past several weeks. I’ve definitely made very good progress but my body is a little sore and tired from the weeks of intensity and high volume. With just a week to go now before the SFRE, my question is what would you recommend in terms of training for the next week? Would you recommend total rest or maybe light calisthenics, light cardio (stationary bike, elliptical, rower) and maybe some stretching? I’m reluctant to not do anything at all as I don’t want to go into the event lethargic and sluggish. I just wanted to see what you’d recommend for the week immediately preceding the actual SFRE.

ANSWER

In general, I’d recommend you Taper into SFRE by keeping up the training intensity, but greatly reducing the training volume. This way you stay sharp but still get some rest. One option would be to cut sessions in half, or do just one (run/ruck or lift) each day for 3 days. Go light and easy day 4. Total rest day 5.

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