Question
I recently started your 8 week low back plan and things are going well. My question is cardio, should I also be running distance, intervals, and sprints. Or should I wait until I finish the program. Any feedback would be greatly appreciated, thanks.
Answer
You’re asking the wrong person. You should be asking your back. If your back is feeling stronger, you can certainly add running to the program. But understand it’s designed to help bring back athletes who’ve suffered a setback, or those who want to shore things up.
– Rob
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Question
I’m going to be starting A&S in April and am in my second week of the MARSOC A&S training plan. My initial intent was to do the A&S plan and then the Ruck Based Selection Program plan, but midway through the A&S plan the first time, I started getting shin splints and decided to rest/recover and start up the A&S plan again finishing with the taper week leading into A&S. So far, I’ve been seeing great gains and am pretty comfortable with my swim time, my run time is getting there, and my ruck short distance is good. My concern is that I’ve lost 15 lbs since starting the plan the first time and I wouldn’t have considered myself as someone who’d be able to lose that much weight. I was doing 5X5 heavy lift workouts prior to starting the A&S plan, so I was probably carrying a little extra muscle weight, but I’m currently down to my lowest weight since college (was 186lbs in November/December and down to 171lbs now). I’ve been adhering to your diet recommendations, but I never feel like I’m eating enough to sustain the workouts. What are some good foods to be eating to maintain weight and energy, while staying away from carbs? Should I be supplementing some lifting into the program in order to not lose upper body strength? Additionally, in order to prevent shin splints occurring again, are there any modifications that I can do for rucks/runs? I took about a week off of rucking and running and then started back up again wearing shin/calf sleeves and bought some new shoes, so far it seems to be helping, but my biggest concern is going into A&S with shin splints and/or getting shin splints at A&S.
Answer
Certainly increase what you’re eating. You can still eat clean, but a lot – I really like baked sweat potatoes and natural peanut butter as a great sources of energy.
Also – during the long trainng events – feel free to supplement with gels, energy bars, etc. A 2:1 carb to protein recovery shake after training won’t hurt either.
Extra lifting? No…. I wouldn’t recommend it.
Shin splints? I’m not an expert there. Distance runners are. Research what they’ve done.
– Rob
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Question
I just have some general questions. Do you guys offer any active duty discounts for the plans and if you purchase a plan is that permanently available or are they subscription based and eventually expire?
Thanks for your time.
Answers
1. No. Sorry.
2. If you purchase an individual plan, it is available as long as we are in business.
If you subscribe, you have access to the daily subscriptions and 50+ plans, but you lose access when you cancel.
Here are the plans which come with a subscription: http://info.strongswiftdurable.com/new-subscription-with-plans
– Rob
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Question
I’m a Marines that want to improve my PFT. Im currently at 20 pull ups and 100 crunches, but 25:00 run time. it would also be nice to lose 10 pounds. What program do you recommend for me if I’m trying to get a hire score in my PFT and why? thank you in advance.
Answer
We have a training plan specifically for the USMC PFT: http://mtntactical.com/shop/usmc-pft-plan/
Obviously, this is the plan I recommend to improve. I understand you’re mostly interested in improving your running time, but I still recommend this plan which trains all the events.
As well, the plan uses an initial assessment, and your assessment results for the follow-on programming. This way it self-scales to your incoming fitness.
This plan, however, won’t cut your fat. 80-90% of body fat is diet-related. Fix your diet. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Good luck!
– Rob
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Question
I used to row crew at a high level and have since engaged in GoRuck events. I am trying to get in shape to try out for a graduate school crew team, as well as prepare for a GoRuck Heavy (the 24 hour version), but I tore my meniscus two weeks ago while skiing. There is a fresh tear that is only first degree, but they also discovered a tear that is a very year old that is a second degree degenerative tear. I have 10 more days of PT then should be ready to go. Can you recommend a program? And is there any exercise I can engage in now that wouldn’t risk re-injuring the meniscus?
Answer
Sorry about your injury.
I’d recommend our Post Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/
We build this plan to bridge the gap between PT and full activity – which sounds about where you are now.
Re-injury? Not sure I have an answer for you. Generally, the post-activity swelling will tell you which activities to avoid.
– Rob
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Question
I’m a Marines that want to improve my PFT. Im currently at 20 pull ups and 100 crunches, but 25:00 run time. it would also be nice to lose 10 pounds. What program do you recommend for me if I’m trying to get a hire score in my PFT and why? thank you in advance.
Answer
We have a training plan specifically for the USMC PFT: http://mtntactical.com/shop/usmc-pft-plan/
Obviously, this is the plan I recommend to improve. I understand you’re mostly interested in improving your running time, but I still recommend this plan which trains all the events.
As well, the plan uses an initial assessment, and your assessment results for the follow-on programming. This way it self-scales to your incoming fitness.
This plan, however, won’t cut your fat. 80-90% of body fat is diet-related. Fix your diet. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Good luck!
– Rob
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Question
I just finished an Army ruck-based selection and used your plan as the train up. It worked and I performed at the top of my class in the rucks and in the top ten in the runs. Most importantly, I felt relatively healthy through the course.
It feels like I should take some time off or do something lighter for a week or so before jumping into the next thing. Any recommendations for how to properly train coming out of selection?
Answer
Congrats!
Take a full week’s rest or even 2.
Coming back – focus on strength, not volume. You should come out of selection fit, but relatively weak.
I’d recommend one of our strength plans – Rat 6.
– Rob
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Question
I found this distribution very interesting especially concerning the five types of tactical athletes. I appreciate your continued commitment to product improvement!
Are you familiar with the Strength Villain Challenges? They are based, broadly, on military demands, but I think they will result in general fitness.
1). 100 burpees in less than 5 minutes
2). 50 body weight back squats (unbroken/can’t rack)
3). 18 dead hang chin ups with #25 weight/IBA, unbroken of course
4). Ruck 5 miles over mixed terrain with #50 in less than an hour
5). 100 push ups in less than 2 minutes.
Here’s a link if you’re interested. This guy is pretty eccentric, but the challenges should be fun and should round out my year.
What’s your opinion/evaluation of these challenges? If you were to design 5 tests for a 40 year old ex infantry Marine that is looking to be ready fir 80% of what this world could throw at him, what would they be?
If you could recommend a training program that would be helpful in completing these ‘Villain Challenges’ that would be great too.
I will be hitting the Tetons up in July and I hope to stop in for a visit.
Answer
These crossfit-inspired challenges have been around for years now and it’s been interesting to follow the changes and nuances they’ve taken on – weekend fitness challenges like this, Tough Mudder, GoRuck and other obstacle races, etc.
Test for a 40-year old? “Good” score on our Operator Ugly assessment: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#ou
Training for these types of assessments? Not sure I’ve got anything perfect for these. Closest would be Valor: http://mtntactical.com/shop/valor/ which has a work capacity and speed over ground focus.
– Rob
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Question
Over the winter I have focusing on gaining strength through a 3×5 strength program with some low intensity cardio (walking on treadmill in morning). When the snow melts here in NJ and gets a little warmer, I want to focus on the Fat Loss Program of yours to lose fat and gain conditioning.
Question is, as a LEO, I want to keep some strength as well. Is it possible, or even advisable, to add a strength component to the workout such as Wendler 5/3/1 for one lift per workout?
Thanks for the advice!
Answer
Sure – but just one lift.
Even better, I’d recommend the Patrol Officer Training Plan, without anything extra.
– Rob
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Question
First off, thanks for pushing out great programming and info to the tactical community. My question for you is: How do you recommend implementing your military athlete program with a martial arts discipline like BJJ? Is there a concern for overtraining or injury (outside of pre-assumed sport specific risk)?
Answer
I’m not an expert in combat sports conditioning so take what I offer here with that in mind.
From a conditioning perspective, my guess is BJJ and the other combat sports have a work capacity fitness demand. As well, it’s a very unique fitness demand, and likely, during BJJ training, you’re getting plenty of sport-specific work capacity training.
Stepping back, three areas from our theory to complement this would be total body strength, Chassis Integrity and endurance.
From our plans, one that addresses all three is Resilience (http://mtntactical.com/shop/resilience/).
What I’d recommend starting is completing the Resilience sessions in order on the days your not doing BJJ. This will help avoid overtraining as well as keep you fresh for your BJJ sessions. Keep it simple like this:
Day 1: BJJ
Day 2: Resilience
Day 3: BJJ
Day 4: Resilience
Day 5: BJJ
– Rob
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Question
I am currently assigned to a ship. What that means is terms of fitness facilities, is that for 6-9 months out of the year I am confined to exercise in a space that has approximately 5X10 feet of floor space. For equipment there is a smith machine, dumbbells (5-130 lbs), an adjustable bench and a treadmill. One of the main obstacles is that the ship and thus the floor is constantly moving in unpredictable ways. Have you developed any programs that are tailored for ship life? My main concern is holding heavy weights at or above shoulder level because of the instability from the ship’s movement. I thought it would be any interesting design challenge for you if you haven’t already tackled it. Any thoughts would be appreciated, and thanks for your time.
Answer
Not specifically for a ship, but I used to train hard aboard my old buoy tender. I just learned to time the rolls ….
Easy and safe would be the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/). You can do the runs on a treadmill.
– Rob
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Question
My husband has been using your plans for awhile and I was hoping to see if you have something for me. I have done a lot of different workouts and prepped for 7 months for a bodybuilding competition and took first place. I am bored with the regular lifting things and would like more of a challenge. But I still would love to build my glutes hamstrings and calves as well as get better at pull ups. I also embark on long backcountry hunting trips with my husband but unfortunately have been out of the cardio loop for awhile:( please let me know if you have something that would fit for me.
Thank you so much!!! Look forward to hearing from yo
Answer
I’d recommend you start with Humility (http://mtntactical.com/shop/humility/). With Humility, you’ll give heavy barbell work a break, do some focused bodyweight and dumbbell strength training, and pushy your endurance.
Good luck!
– Rob
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Question
Good day, Rob. I notice that you have a program in you store for girls basketball team, my question is did you have any recomendation for a boys team or the girls program can be use with modifications? And in your expirience what exerxices is best for basketball sport?
Answer
Our focus with that program was to work on ACL and knee tendon tear prevention for young female athletes. We actually has several boys do the program at the same time – It will work for both without much modification.
Basketball best exercise? A little out of my sandbox, but my best educated guess would be triphasic eccentric/isometric/concentric and explosive strength work, plus progressive shuttle sprints for conditioning.
– Rob
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Question
We actually crossed paths through some gymjones stuff and love what you’ve done for the community etc.
Question for you: I am currently a special agent with DEA and am going into Pararescue Natl Guard.
Was wondering what results you’ve had with improving water confidence and if you have any supplemental work you have dedicated to that?
Answer
In our selection training plans we use repeating 25m underwater swims to help with this, as well as send guys to iphone apps used by freedivers and spear fisherman to practice increasing breath holds outside the water.
– Rob
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Question
I am a medevac pilot in the army currently stationed at Ft Carson CO (which is great being from denver) and more so an avid outdoor/action sports enthusiast. I am deploying to KAF beginning of April. I have been looking for a new program to get back into shape/maintain shape. I have had several recommendations of your programs. I used to do crossfit and really did throughly enjoy it however I felt like I was just getting better at crossfit and not getting more fit for the sports, activities I enjoy and also kept tweaking myself with small injuries. I am in my mid thirties now (which pains me to say) and have started to notice how hard it is to recover and how easy it is to get out of shape instead of into it. Although my brain thinks I am still 21 my body is finally telling me I am not. I have been really trying hard to get back into the shape I was in at 25, but to be honest I get to the gym and although I have some plans I just waste time with ineffective work outs. I was thinking about going back to crossfit but I need a self motivating program that I can use while deployed as well as you know I will not have a daily crossfit class available. I am looking at the athlete subscription package and curious how I should taylor that to myself. Also I was looking at some of the workouts and am not entirely sure of what some of the movements are, when you subscribe are the explanations of what some of the movements are? I thank you for your time.
Answer
In terms of specific training plans, I’d recommend you use Valor (http://mtntactical.com/shop/valor/) between now and April to kickstart your fitness. Valor trains work capacity (gym-based) but also has a strong endurance component for running and ruck running. It’s a great plan.
Valor is one of the 50+ training plans that come with a subscription to the site. Also included are many of the bodyweight and limited equipment plans you can use downrange.
However, I recommend you not subscribe right now and go with Valor. See if our stuff is for you before subscribing.
One note about Valor – it does require a gym. Another option now, which you could also use downrange, is the Bodyweight Foundation plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
– Rob
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Question
I just purchased the Ranger school prep, I wanted to know if I was to supplement the sandbag get ups for rucksack getups if I was meeting the desired intent. Also, just to be sure you recommend 1 week of total rest prior to start date…?
Answer
No – ruck getups are not the same. You can build a cheap sandbag using an old army duffle if you don’t want to buy one.
No on the week of total rest. Week 7 of the plan is a taper/unload week. A couple days’ rest is plenty.
Good luck!
– Rob
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Question
First I would like to say thank you for answering all of my questions thus far about training and prep. Now I turn to you again for advice:
I am currently set to take over a supply platoon of an aviation support battalion at Fort Drum, and from what I’ve seen I am gonna have quite the workload (FTX coming up in march). Added to this, I have been told to expect to go to Air Assault “soon” (I.e. Spring time). As what is standard, I will have morning PT with my platoon Monday-Friday in the mornings (run days Monday, Wednesday, Friday).
What do you recommend training wise to prepare me for Air Assault, while balancing my day to day activities as a platoon leader? As well as maintaining strength and conditioning goals which are my main focus.
Additionally are there any programs that I could adapt for platoon PT that you would recommend (such as the APFT plan?).
Thank you for all that you do!
Answer
You can’t avoid your morning PT, but you can drop the “strength and conditioning goals” as your main focus. I’d recommend your morning PT and completing the Air Assault Training Plan (http://mtntactical.com/shop/air-assault-school-training-plan/). After school, you can return to the gym. Your strength will come back fast.
Platoon PT?
Absolutely …. in this order:
1) Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
2) Bodyweight Build: http://mtntactical.com/shop/bodyweight-build/
3) Humility (http://mtntactical.com/shop/humility/)
– Rob
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Question
My name is Heath. I’m interested in your big game hunting packet and I have some questions.
What type of sand bags do you recommend? I’ve searched a bit and it looks like popular styles incorporate filler bags with a tubular bag to hold the filler bags. Is this the system you recommend? If so, is there one brand that’s better than others?
IBA vests. Can a regular weighted vest be a substitute and if so, how much weight would the vest need to hold for this training program?
I have a gym membership already. Anything else I’d need to purchase for this program?
Lastly, if I have questions when I get into the workouts, are you available to answer questions?
Answer
1) We use our sandbags: http://gear.strongswiftdurable.com/collections/frontpage/products/sandbag and recommend mulch made from ground up tires as filler. There are many other choices out there – I’m not sure it matters that much. Ours are generally bulkier than other styles I’ve seen.
2) We use the 25# box vest from weightvest.com. They’ve been bomber for us.
3) It’s nice to have a GPS watch for the runs and rucks. You’ll need a pack for the rucks. You can use an old hunting pack. We’re designing our own training ruck, but don’t have it done yet. We currently use medium sized ALICE packs and dumbbells/iron plates for weight.
– Rob
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Question
I’m finishing up Rat 6, which I loved, and am looking at Big 24 for my next cycle, since I am still falling shy of the Military Strength Standards. First off, since I am still short on the strength standards, is this what you would recommend me doing next?
If so my other question is starting at session 3 it will say “Loading for parts (1) and (2): drop 10# from session 1’s finishing load and use this for rounds 4-8” what do I use for rounds 1-3? Just a gradual build up? Thank you for your time and your programming.
Answer
Need to shift emphasis from strength to work capacity/endurance. Do Valor next. There is still strength training in Valor – the idea is to maintain the strength you built doing Rat 6, while increasing your work capacity and endurance.
Yes – rounds 1-3 for the gradual build up to round 4.
– Rob
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