KUDOS AND FEEDBACK
I am a little late to sending this, however, I wanted to take a moment and let you know that I appreciate what you do for our community. I recently successfully completed SFAS at the end of January and was selected to start the SFQC.
A little background on me and your training program. I first found your Mountain Athlete in 2009, when I was a Sophomore at The Citadel in Charleston, SC. I stumbled upon your programming by doing some of my own research. I was initially extremely disheartened when the only programming I could ever find for Military (or sport specific) training was all body weight and running that included thousands of reps. I quickly became pretty burnt out conducting “Army” PT in the morning and my own lifting regiment that I picked up from high school sports in the afternoon. Anyway, I quickly began to follow some crossfit workouts, but I did not believe in the “random” training aspect. I wanted to get more sport specific. So I compared all different athletes and tried to figure out what sport is most closely related to “Military Fitness” needs. So I researched professional climbing workouts and coaches. I finally stumbled upon your website as well as Gym Jones. Since then, I have been following your Military Athlete programs to help me complete and exceed at IBOLC, Ranger, and most recently SFAS. I can tell you up front that I could not have been so successful without the training you and your team develops at Mountain Tactical Institute.
I utilized your Ruck Based V5 Selection program to prepare for SFAS. I will say, the programming was definitely pretty difficult and required some dedication at times (but anything worth doing does). At selection, I was able to finish in the top 1% for the rucks, including the trek. However, the runs I was finishing more in the top 20%-30%. I would like to believe that is because the younger 18Xs are just ridiculously fast runners. I would like to offer some feedback to you from my thoughts on your training plan and its effectiveness in preparing for SFAS. ]
– APFT – I maxed the APFT and ran a 12:25 2-Mile. Only thing I would recommend here is addition of some extra push up training during the week, maybe included in the 6 mile run workouts.
– 6 mile running workouts – the 2 mile repeats were probably the thing I dreaded the most each week. I definitely got use to the mileage and suck factor, however, I was just curious on the effectiveness v. the recovery factor every week doing those repeats at a 13:30 pace after an AM workout.
– Strength – I believe your sandbag focused strength training effectively helped with the “awkward” lifting of heavy shit that occurs quite often at SFAS. Only suggestion I would make is possible addition of some extra low carry training.
– Rucking – obviously your ruck training was on point. It helped me finish consistently in the top of the class. I don’t really have a recommendation here just kind of curious to the need of 16 Mile and 18 Mile rucks. Of course, I completed them because they were on my training calendar and for some reason I just can’t skip something that’s written down, possibly my stubbornness. However, I just thought maybe it was a little excessive to go over 12 Miles when we are focusing on a training effectiveness v. durability for Selection aspect. These are just me thoughts here, and like I said, I still completed the 16 and 18 miles.
I just wanted to provide you and your coaches with some feedback. I logged every single one of my workouts on paper and I would like to send my data to you if you believe it could be useful for improvement in the future. It astonishes me that the Military and its personnel are not treated more like athletes when it comes to fitness, nutrition, and recovery. All the Army programs that are out there seem to me to be half assed and behind the power curve. Your programming is the closest I can get to having an individual trainer who knows what I need ( and I would not be against paying you for personal training). Again Rob, Thank you for everything you and your team does at MTI, keep up the good work because there are a lot of us out here that rely on programing like yours.
QUESTION
Hello, my name is Kyle and I recently purchased an athlete subscription in order to have more focused training rather than just going to the gym and doing exercises that seem effective. I have recently graduated Ranger School so naturally my body feels weak and out of shape. I want to pick a good plan to get regain strength and endurance since I will be a platoon leader in the near future. Do you have any particular recommendations? Thanks and the content is incredible from what I have seen so far!
ANSWER
Congrats on Ranger school and command!
I’d recommend one of the plans from our Greek Hero series to start … Achilles. Achilles concurrently trains strength, work capacity, chassis integrity, tactical agility and endurance, but has a slight strength and work capacity emphasis. It’s a great place to start back.
QUESTION
I recently heard about your gym on “The Art of Manliness” podcast. Currently I’m in recovery from my having my left ankle fused. I’ve been going to the gym on crutches and doing various non-weight bearing workouts and I did see you have a workout program for folks in recovery. But once I’m fully recovered I will not have full ROM other than my mid foot. Leading up to my surgery my biggest fitness struggle came from not being able to run or hike anymore without arthritic ankle pain. Looking at sample workouts on your website I noticed some have running involved (I’m unaware yet if sandbags or step ups will be an issue or cause discomfort in other areas of my body). Will your general workout programs tailor to my needs of not being able to run or jump? Or do you have recommended substitutions available to achieve the same goal?
ANSWER
For you now while you’re recovering from surgery … The Training Program for an Athlete Suffering a Leg Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/) is designed specifically to train the rest of your body around the injury.
Moving forward with plans without running/jumping …. not specifically, unless you want to do our swimming improvement plan. A simple sub for running is spinning/cycling so it’s possible. Soldiers with space limitations often do this.
It will be interesting to see how your fused ankle affects your lifting … squats and power exercises may be a challenge as both can require ankle mobility. You may be limited to hinge lifts, and box squats for leg strength training. After you’re cleared I’d likely recommend one of our strength plans for you to start.
– Rob
QUESTION
I am a 15 year swat veteran and sniper for the a local police department and currently assigned to a federal task force. I broke my right foot approximately 2 weeks ago at work and I am supposed to stay of that foot (no weight bearing)for the next 4-6 weeks. Do you have any training plans dealing with leg injuries. I am trying to stay in operation shape for when I come back but it seems like it will be a couple months before I can do any type of distance runs. I have my own home crossfit gym and access to a full gym near me as well. Any suggestions?
ANSWER
The Training Program for an Athlete Suffering a Leg Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/) is designed exactly for this purpose. It trains the rest of your body around the injury.
– Rob
QUESTION
Good Morning Rob,
I am currently 10 weeks out from attending an intense shooting cqb type course. The course is 6 days long (16-20 hours per day) and although no pt smoke sessions involved, the average weight loss is 5-10lbs. The course has you fully kitted along with rifle and gas mask.
I am currently starting week 2 of dirty harry and loving the new thoughts on gym based multi model endurance. Can I add in loaded running to the plan maybe 2 times a week with a 3rd unloaded run? My goal would be to do dirty harry before my patrol shift and run after or do you recommend I do a different plan to facilitate the required stamina/endurance along with the recovery? Is there a follow on plan I should do with the 4 weeks prior to the course? Also where could I employ wearing of the gas mask with the workouts?
Lastly, there really are no chow breaks so most of the food eaten during the day would come out of the cooler with maybe an occasional use of a microwave. What type of food would you recommend to help sustain the diet (I’m thinking trying to hit at least 3500 calories perday)? Also any thing I can’t prep in a hotel room is out as no kitchen is available.
I apologize for the numerous questions as you are busy answering many similar q&a. Looking forward to your feedback!
ANSWER
My experience with these course finds a couple areas of fitness breakdowns … (1) Traps/low back from wearing kit all day, and (2) leg strength/soreness from lunging in kit all day; (3) Overall stamina.
I don’t have a perfect plan for your school. From what I do have I’d recommend you pivot to the Operator Sessions and the “Luke” cycle – you’ll find it in the daily military sessions.
Do Luke with a couple modifications ….
1) Complete Session 2’s 3-Mile Run for Time in your IBA or 25# weight vest.
2) Wear your IBA/Weight Vest for the Monday/Wednesday and Friday Dumbbell/Kettlebell Clean and Press or Snatch intervals and decrease the load to a 35# Dumbbell or 16kg Kettlebell. These will be hard … but pace yourself and stick with it. Watch for rubbing/chaffing on your arms/armpits its from the IBA. If this is an issue, email me and I’ll give you another exercise.
3) Change Thursday’s unloaded run to an IBA run … but go 4 miles each week.
4) Saturday’s unloaded run is optional.
– Do the rest of the plan as prescribed.
Luke has a strong endurance element and the long dumbbell/kettlebell intervals is one of our gym-based endurance progressions. We’ve done these in a vest too and they are killer. Luke also includes a leg blaster progression … which will help you strengthen your quads/legs for the lunging you’ll do at your course.
We’ll add a specific CQB shooting school plan to our list!
– Rob
QUESTION
Hi Rob. I am looking into starting one of the fitness plans this spring but I am unsure of which one. I have been doing a bodyweight program since last summer. This is a 5 day a week plan that I do two a days about 3 times a week. Focus is on push ups, pull-ups, leg lifts, bridges, and handstand pushups. I want to start taking my workout to the next step so adding in weights. I really like your functional approach to working out. What would you recommend that combines aspects of the Peak bagger plan with continuing to work my upper body and core? I like on the Wasatch Front and I wanted to start bagging a lot of peaks this summer but I also want to keep training the rest of my body.
ANSWER
I’d recommend one tactical plans, Actaeon: http://mtntactical.com/shop/operator-actaeon/
Actaeon includes Quadzillas for lower body strength, as well as barbell exercises box squats, military press and hang squat clean. On the work capacity size hit hammers 300m shuttles and sandbag get ups, and on the endurance side, pushes unloaded running to 8 miles. I loved it.
– Rob
QUESTION
Thank you in advance for taking the time to read my email. Yesterday I finished the On Ramp Military plan and just bought the Athletes Subscription to figure out which plan to choose next to reach my goals. Currently I’m in Army EOD school and my goal is to get my first dead hang pull-up and also meet your strength standards for the Olympic lifts — those are my deficiencies at the moment.
I’m a 25 year old female with an endurance background. I’m originally a cross country athlete and in college I focused on distance ruck marching “ranger” competitions, Bataan Death March (heavy), and a few marathons. I currently max my Army APFT and have a lot of experience with body weight strength training. On Ramp was the first time I worked with a barbell and I really want to head in that direction. Within the next few years I’d like to support infantry/SOF more as EOD or head in the federal law enforcement direction.
What I struggle with is planning endurance and strength workouts that don’t conflict. I want to keep my running aerobic capacity while gaining as much functional upper body strength as possible. I was originally going to follow the introductory program you listed –On Ramp, body weight II, rat 6, military endurance, and operator ugly. Given my goals and background do you think that’s a good plan or should I skip to the rat 6, hypertrophy, big 24, operator, or strength-based plans?
Thank you so much and I look forward to hearing from you,
ANSWER
I’d recommend you pivot to the plans in the Greek Hero Packet, you have access to all these plans with your subscription, and these concurrently train strength, work capacity, endurance (running and ruck running), chassis integrity and TAC SEPA. Follow the plan progression recommended in the packet – beginning with Hector. These are exactly what you’re looking for.
QUESTION
I’m looking to run this year’s Mount Washington Road Race and I’d like to hear your opinion on training for it. It’s a 7.6 mile route with 4,650 feet of elevation. Here’s the link for more info http://www.mtwashingtonautoroad.com/mount-washington-road-race/for-racers/race-course-details
I’m not looking to win the race, just to train smart to avoid injury and obviously be able to finish strong. I just finished the fortitude packet and have been doing the operator sessions (although recent TDY assignments have cut into training unfortunately). I’m 5’8″ 180 lbs, 2 mile run time of 13:30, 3 mile 23:00 (average), 5 mile around 38:00. I’d like to drop 5-10 pounds and I’d like to be able to keep some work capacity and strength training in my plan as well.
I know you’re probably busy and get lots of emails so any advice you can give me would be greatly appreciated!
ANSWER
I’d recommend our Peak Bagger Training Plan (http://mtntactical.com/shop/peak-bagger-training-plan/) with a couple changes.
1) Do the step ups in the plan unloaded.
2) Make Wednesday a 2-a-day, and add 5 mile, moderate paced run in the evening.
3) Add a 6th day to the plan – Saturday, and add an easy pace 8 mile run.
– Rob
QUESTION
Hi Rob. I am looking into starting one of the fitness plans this spring but I am unsure of which one. I have been doing a bodyweight program since last summer. This is a 5 day a week plan that I do two a days about 3 times a week. Focus is on push ups, pull-ups, leg lifts, bridges, and handstand pushups. I want to start taking my workout to the next step so adding in weights. I really like your functional approach to working out. What would you recommend that combines aspects of the Peak bagger plan with continuing to work my upper body and core? I like on the Wasatch Front and I wanted to start bagging a lot of peaks this summer but I also want to keep training the rest of my body.
ANSWER
I’d recommend one tactical plans, Actaeon: http://mtntactical.com/shop/operator-actaeon/
Actaeon includes Quadzillas for lower body strength, as well as barbell exercises box squats, military press and hang squat clean. On the work capacity size hit hammers 300m shuttles and sandbag get ups, and on the endurance side, pushes unloaded running to 8 miles. I loved it.
– Rob
QUESTION
Haas, I’m training for a potential climb into the Grand Canyon,,, in the past I’ve climbed numerous 14ers,,, but basically have had to retire due to the fact that the trek down is exceedingly painful on my left knee and hip,,, the last one I did I wasn’t sure I would make it down without blowing my knee,,, I’m looking for a training plan that will strengthen the leg ,,,, it’s only my left leg that’s a concern,, the right leg is fine,, so I figure that there has to be a muscle imbalance ,,, thx
Sent from my iPad
ANSWER
I’d recommend the Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
This plan includes specific training for the down hills.
– Rob
QUESTION
Good evening Rob,
FIrst off, thank you for what you do. I’ve used the Skinny Guy workout program in the past and regularly go back to it when I’m not working on my beach muscles or cardio.
I’m now an instructor at an entry level Marine Corps MOS school. We PT 3 days a week for about 2 hours a session. The student’s overall grade is partly based on their initial and final scores from the PFT/CFT. Can you recommend a program that we can use to help train our guys to improve their PFT and CFT scores while keeping their morale up? I was looking at either the CFT plan or one of the bodyweight plans, but knowing you are always quick to reply, I figured I would ask the expert.
ANSWER
Options:
1) USMC PFT Plan: http://mtntactical.com/shop/usmc-pft-plan/
2) USMC CFT Plan:http://mtntactical.com/shop/usmc-combat-fitness-test-cft-training-plan/
What’s unique about these plans is they deploy an initial assessment and then base the following progressions on the athlete’s incoming fitness. This way they “scale” to the individual athlete, but are designed so you can have athletes of different fitness levels train side by side and still be pushed individually.
Another to consider is Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Same principle, but different exercises and more variety.
– Rob
QUESTION
I had a discussion with a buddy of mine a few weeks ago about fitness and he brought up your program as something that I might be interested in. I checked it out that night and I really like what you’ve got going on. Although I’m in the Air Force myself, I’m not sure if I will pursue a career in special operations. However, I want to do that type of training to see how far I can push my body. I had a few questions for you:
1) What program would you recommend for someone like me who’s looking for something challenging but not going into a specific selection program? I was looking at both the Bud/s and USAF CRO programs since they’re a bit longer and from what I know of them have that level of physical demand I look for in a program.
2) Is there any sort of foundational workout or ramp up program I need to do to prep my body for these programs? My aim is just injury prevention and helping my body keep up with the demand.
ANSWER
A great place for you to start would be our Military OnRamp Training Plan: http://mtntactical.com/shop/on-ramp-training-plan/
If you don’t have a gym to train in, and/or just want to start with bodyweight, I’d recommend our Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/. Don’t be fooled by “bodyweight” … this plan is no joke!
– Rob
QUESTION
Would you recommend doing the Big 24 strength program in conjunction with the ruck improvement program?
ANSWER
No … Instead of combining the plans on your own like this, I’d rather you completed on of our military plans which does it for you – specifically, Fortitude: http://mtntactical.com/shop/fortitude/
– Rob
QUESTION
Hope you’re doing well. I am very pleased and impressed to see how MTI has expanded from Military Athlete. I bought your On-Ramping program a few years back.
Long-story short, I transitioned out of the Marine Corps and spent two years doing sales with a horrible diet and a lot of drinking. My workout routine was routinely absent. I’ve managed to get through about the first 4 weeks of the on-ramp program and I am hungry for more. I recently transitioned into a role where I will be dealing with operators both Search and Rescue (military, government, and commercial) as well as OEMs and several non-conventional military forces. I wanted to get into a program that is not only going to kick my ass back into shape but also help me gain a competitive edge in the market place for being stronger, faster, and able to lead in these scenarios–especially if I am working with a foreign military force. I will need to be the expert in tactical employment of the search and rescue equipment we outfit their aircraft with. That will entail prac app. Any suggestions of your programs would be helpful.
A good example of my customers would be the US Coast Guard rescue swimmers that are hoisted out of the water (with my equipment). Another example would be the Italian ski patrols (Apline Rescue guys). Thank you for your time and consideration. I always promote your gym and your programs. Thanks for what you do.
ANSWER
After On-Ramp, transition to Hector, the first plan in our Greek Hero series of plans. :http://mtntactical.com/shop/operator-hector/
After Hector, complete the Swim Improvement Plan (http://mtntactical.com/shop/swim-improvement-plan/)
Finish with the DEVGRU Selection Training Plan: http://mtntactical.com/shop/devgru-selection-training-plan/
– Rob
QUESTION
I just finished reading a number of your articles and studies on a culture of fitness among Fire/Rescue and LE. I’m wondering what your thoughts might be for creating a culture of fitness (and other high-level professional competencies) at a volunteer Search and Rescue unit? In my experience, this is a problem that plagues many SAR teams in the US. Owing to their volunteer basis, the team I’m on tends to be relatively unfit and unskilled and doesn’t spend large amounts of time together.
The team I’m on has a meeting/lecture for an hour or two once a month and then a field training about once per month, which usually lasts 4 hours or so. We recently increased the standards for the mandatory fitness test, but in general fitness is pretty poor, as is specific skills and knowledge. For example, the fitness test is a 30lb pack carry for 3 miles on flat ground in less than 50 minutes.
I agree with you that unfit responders are a serious liability. I was on a call-out recently where I ended up leading the litter team (organizational structure is a bit too flexible in my opinion as well). During that process we did a single-line moderate-angle litter lower through steep treed terrain on packed and loose dirt with 6 rescuers carrying the litter (but without rescuers belayed in anyway themselves). As I was at the foot of the litter, I ended spotting the team member in front of/above me with one hand so he could maintain his footing. Meanwhile, I also had to support the litter with my other hand, including his share of the load, as he was clearly unable to negotiate this terrain even while unencumbered, let alone while carrying a litter.
I come from a mountain guiding background and volunteer for SAR on the side. I’m used to professional training that is intense and rigorous with real standards that must be achieved to attain certification. I recognize that’s a tall order for a local volunteer SAR team. Any thoughts on how we might start moving that direction at least?
ANSWER
Part-time volunteer is a tough one.
From a macro view there are 3 ways to create a good fitness culture:
(1) Do stuff that attracts fit people
(2) Do stuff that causes unfit people to leave or not even apply
(3) Do stuff that causes unfit people currently at the unit, but who are ready to step up, be given the opportunity to get fit and do so.
What I’d recommend is adding a training session to the meeting/lecture time and after the field/technical training time. … add an hour to each.. Start out by announcing the training session and making it voluntary but let people know it will eventually (6 mos) become mandatory.
– Start with it voluntary and relatively easy (this will give unfit people currently there a chance to step up) for 2 months. (1-2)
– Then make it voluntary but highly encouraged, and harder for 2 months. (3-4)
– Then keep it voluntary but looked down upon if you don’t attend and make the sessions series for 2 months (5-6).
– Then make it mandatory and crush those who blew it off.
Next, make the annual fitness assessment no joke.
– Rob
QUESTION
I’ve followed you guys for years – did my first Mountain Athlete workouts 7 or so years ago. I’ve been an on and off subscriber for a long time. Thanks for all that.
My wife and I had two kids in the last three years and we’re finally getting back into some consistency and making time for playing outdoors.
I recently did your pre-season ultra plan as prep for a half-marathon. I modified the running aspect, but the gym work was perfect. From almost zero base, I ran a pretty fast half in three months.
I’m trying to decide what to do next. Realistically, I can do 3 gym days a week. I’ll do some running and rock climbing on top of that, but not as part of a training plan. I’d like to use those three days to build my strength and general work capacity back up. What would you recommend?
ANSWER
Best would be to do the plans in the Mountain Base Greek Heroine packet (http://mtntactical.com/shop/greek-heroine-training-packet/) … these concurrently train strength, work capacity, endurance (running, uphill hiking), chassis integrity and climbing fitness. These will add some programming direction to your endurance and climbing work.
Next best would be to do the 357 Strength (http://mtntactical.com/shop/357-strength/) sessions during your gym days.
– Rob
QUESTION
I just joined and I’m excited to start training. I am a mountain athlete and mostly do trail running and backcountry skiing. On the site, it said there are recommended exercises for non-climbers. I looked at the most recent exercise block (Armada) and don’t see any recommended modifications for non-climbers. I also searched the site for this information but couldn’t find it. Can you help?
ANSWER
With your subscription click the “Mountain” tab for plans. Scroll down and you’ll see “Mountain Base Climbing Alternative.” – These are circuits you can complete in place of the climbing-specific work in the mountain base cycles.
– Rob
QUESTION
I am a medical student looking to balance working out and school. Some days I am in the hospital for 16+hours. Then I come home and need to study. I have always worked out in one way or another and have found Beachbody workouts (T25, Beachbody) to be the most time efficient but as my schedule becomes more demanding I would like to continue some amount of workout. I am currently on the 30 min dryland ski workout and it has been great. Are there any other workouts that you offer that max out at 30 minutes that are great for muscle building, explosiveness and agility?
ANSWER
Matt –
Our Busy Operator Training Plan deploys 45 minute sessions: http://mtntactical.com/shop/busy-operator-training-plan/
Our “Stuck in a Motel Training Plan” also has 30-45 minute limited equipment gym sessions: http://mtntactical.com/shop/stuck-in-a-motel-training-plan/
These are the closest I can offer you.
– Rob
QUESTION
I heard your podcast on Art of Manliness. I am very interested in your programs. I am a Navy Deep Sea Diver, I’ve been in for almost 17 yrs. In my 20’s I was in phenomenal shape but after a motorcycle wreck and repeated knee injuries I’m having a hard time staying motivated, I am currently 35. I am interested to know how I should go about using your training programs, which ones would be best for me and how to take into account my knee injuries. I look forward to your reply and thank you for your time and consideration.
ANSWER
I’d recommend you start our stuff with the Bodyweight Foundation Training Plan:
I’m not a doctor, and I’m not sure how your knee will respond … this plan does include sprints, running, bodyweight squats and lunges.
If you’re knee is okay – don’t be fooled by “bodyweight” – this plan is intense and is a great place to kickstart your fitness.
– Rob
QUESTION
I’m working on the climbing pre-season plan on the website. Trying to be good in following the eating. How do you feel about ghee, butter, and other dairy?
ANSWER
It’s okay … just look on the packaging for added sugar (most milk/yogurt has it) and avoid added sugar.
– Rob
QUESTION
Ended up getting a psoas/labrum injury in my hip post EOD screener.. Have been out of heavy training since mid November (did a light version of ultimate meathead and have been primarily just doing upper body strength moves). I have an EOD cruise, and SEAL officer Assessment and Selection coming up this summer, giving me between 16-20 weeks to get back into peak condition. I also haven’t done much running at all since the screeners, and both summer cruises are a “running man’s game” as I’ve been told. I’d like to get some strength back and then start to transition to a more endurance based training program. I was thinking of doing Paul, Fortitude, and then BUD/s V2…thoughts?
ANSWER
I’d recommend the plan progression in the BUD/s Packet: http://mtntactical.com/shop/buds-training-packet/
– Rob
QUESTION
I am trying to prepare my squad for a deployment to Afghanistan. I need some help coming up with a PT Plan. We are going to the south so no mountains, mostly flat. If you can help that would be amazing. Thanks
ANSWER
I’d recommend Humility: http://mtntactical.com/shop/humility/
This is a limited equipment, total body training plan … it’s killer.
– Rob
QUESTION
I’m completely bored with crossfit and have shoulder issues because of my 2+ years of working out in a box. I’m at my heaviest (188 @5’7″) and I think your weight loss training might be interesting. I listened to you on art of manliness and I like where you’re coning from. Is there any way to get a sample day of the plan or any sort of preview before purchasing?
Thanks
ANSWER
Click the “Sample Training” tab on the product page and you’ll see Week 1 of the plan. (http://mtntactical.com/shop/fat-loss-training-program/)
You may also want to consider Humility: http://mtntactical.com/shop/humility/
– Rob
QUESTION
I’m overweight, but booked a trip to CO for elk. Is this program too much for someone out of shape? Or will it do a good job of getting me prepared? Going in October.
ANSWER
It depends upon how much you want to work. You have time and the packet begins with a bodyweight focused plan, but even it is no joke.
Understand the mountains don’t care. They don’t accommodate us with our differing issues. It’s on us to prepare for them.
– Rob
QUESTION
Looking for a best fit from your plans:
Trail Half Marathon for my wife
Training for the Grand Traverse for me.
ANSWER
Ultra Pre-Season Training Plan for your wife: http://mtntactical.com/shop/ultra-running-preseason-training-program/
Grand Traverse? I don’t have a sport-specific plan for that yet, but it will likely combine the eccentric training in our Peak Bagger Training Plan and the volume in our Alpine Running Plan. It’s on my list, and I should get it build in the next month or so. In the meantime, you could complete the Ultra Pre-Season Plan with your wife.
– Rob
QUESTION
I have been looking at your website and have a few questions about your training plans and your facility.
First, I’m interested in starting one of your training plans but wondering if I could get a bit of advice. I’m a recreational athlete who is getting more serious about training for my mountain pursuits. In the winter I ice climb and ski and in in the summer I rock climb and mountain bike, and all year I love to run and hike. So I’m looking for a plan that could be of all around benefit, and have specific have pre-season training, I also work as an Emergency Medical Technician and as a small female needing to lift heavy patients into the ambulance have needed to incorporate heavier lifting into my workout routine. So I’m wondering if there’s a plan that could help me organize my many different workouts/types of training into an efficient routine. My challenge is that I usually only have access to “normal” gym facility (ie. weights, squat rack, tread mill) because of my work locations. Occasionally have access to climbing facilities and carry around my ice tools to use where ever I can to train ice specific fitness. Can you give me a plan recommendation?
Second, from a professional standpoint I am wondering about your facility and the type of services you offer. I have a degree in Kinesiology and am researching different possible career options, and at this point I have applied to physiotherapy. I am wondering if you can comment on what type of opportunities you foresee there might be for someone with a physio background to work in training or rehabilitation of mountain athletes. I live in Alberta but I imagine that Canmore presents a similar market for the type of training that Jackson does. Basically I’m passionate about training functional fitness, working with mountain athletes, probably with a focus on rehabilitation or overcoming injury or other physical limitations, and wonder what advice you could offer someone hoping to make a career in that area.
Lastly, I am planing to be in Jackson later this month and would love to stop by your facility and talk with you or another of your staff and see first hand how things work there.
ANSWER
In general, the closer you get to your specific season or event, the more “sport-specific” your training should be. The further away you are, the more “general” your training should be. This is the macro view of the programming we deploy.
For mountain athletes, this “general” training shouldn’t be random. We call this “Mountain Base” and there are several training attributes consistent across most self-supported mountain sports:
– Relative Strength (strength per bodyweight – as much for durability as for performance) Relative Strength is strength per bodyweight
– Work Capacity
– Mountain Endurance (unloaded running, uphill hiking under load, multi-modal)
– Chassis Integrity (our approach to functional, transferable mid-section strength and strength endurance)
– Climbing Fitness (climbing grip strength is very specific and degradable)
Going back to that macro view, I’d recommend you complete our Mountain Base programming until 6-8 weeks out from your season start, then drop out of mountain base and into one of our sport-specific preseason plans – for example the Ice Climbing Pre-Season Training plan or the Backcountry Ski Pre-Season Training Plan.
These pre-season plans are not general “base” training. They are laser-focused on the fitness demands of the sport/season, and designed to prepare the athlete specifically for this.
As the year progresses, mountain athlete will flip back and forth between “Base” programming, and sport-specific preparation. In our experience, most mountain athletes have a favorite sport for each season, and the Mountain Base programming is completed between seasons or as supplementary training “in-season.”
For you specifically, I’d recommend your day-to-day training come from the “Greek Heroine” packet of Mountain Base plans. Then you drop out of these into the appropriate season/sport-specific training plan prior to your sport-seasons. This is the way we built our programming to be used. You can purchase the plans or packets individually, or get access to all we have to offer with an athlete’s subscription to the website.
Professionally …. Our goal at MTI is to improve all aspects of mission performance for mountain and tactical athletes. Our history/heritage is in fitness, but we’ve expanded into exciting other areas. But…. therapy and physical therapy isn’t one of them.
My sense is as a PT working in a mountain town your work with mountain athletes will going to be dominated by skiing-enduced knee- injury rehab. Certainly that’s the case here. The reality of getting bills paid is you’ll also be doing lots of work with occupational therapy stuff – esp. low back. Understand few go to PT without a doctor’s orders which means insurance coverage. My sense is that for the little dings and strains that come up (no doctor’s orders) athletes here end up going to many of the other folks who work in this “maintenance” world … chiropractors, massage therapists, “wellness” folks …. there’s a bazillion options. It would be best to talk to local PT’s there in Canada to get a good sense of their day-to-day work lives.
Email when you’re in town – and I’d be happy to talk to you. Do understand our facility now is pretty much a lab … and the bulk of our work is academic in some way.
– Rob
QUESTION
Did crossfit for 4 years… never felt like it was functional enough for my job, Police ERT member. Found your site and it fits perfectly. Have done a bunch of your programs, most recently Ulysses and now I’m working through Fortitude. Love the sessions so much. I’ve stuck on the military side of the house as I love rucking and endurance running. I do have 2 questions though (and some sub questions).
1. I want to improve my running times, will following the running improvement plan help me with this… specifically with my 10k time. Can I do this concurrently with Fortitude? Would Valor be a good follow-up?
2. With your Fortitude plan, I was wondering how quickly I should be working through the strength sessions. For example, are the hip stretches the only rest during the strength sessions, and how long should they be?
Hope you can help.
ANSWERS.
1) The Run Improvement Training Plan deploys a 5 mile assessment and follow-on progressions. This isn’t exact, but it should help with your ). 6 mile time (10K). Concurrently with Fortitude? Yes, but you’d want to replace the running and rucking in fortitude with the sessions from the Run Improvement plan (http://mtntactical.com/shop/run-improvement-plan/).
2) 60 minutes. Work briskly, not frantically.
– Rob
QUESTION
I’ve been climbing in the Tetons for several years through Exum. In August of this year my son and I are planning to do the Grand Traverse with two Exum guides. I am 59 years old and he is 31. What type of plan would you suggest to make sure we are in the best shape for the climb?
ANSWER
I don’t have a Traverse-specific plan built yet … it’s on my list and should be completed this Spring. This plan will be no joke, and will combine the eccentric leg strength training of our Peak Bagger Training Plan (http://mtntactical.com/shop/peak-bagger-training-plan/) and the volume of our Alpine Running Plan (http://mtntactical.com/shop/alpine-running-training-plan/).
I’m not sure of your current fitness, but if you’re currently fit and training, a good place to get started is our Ultra Running Pre-Season Training Plan: http://mtntactical.com/?s=ultra+pre-season+running
If you’re fitness is suspect or you’re not sure, start with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/. Don’t be fooled by “bodyweight” – this plan is no joke.
Pls check back in a month or so on the update for the Traverse plan.
– Rob
QUESTION
My brother and I have been looking for a series of programs we can do through 2017 to drastically improve our fitness levels/body composition. We both have a goal of being in the best possible shape for a hunt/hike trip this fall in the Sandhills (Canyon country).
I’m 5’11 215 and he is 5’7 250 so we have a lot of work to do with needing to lose 30 and 50 lbs respectively. Can you suggest what progression of programs would be best for us?
I was thinking the General Fitness followed by Fat Loss and then ending on the Big Game Hunt program listed on the site.
Thanks and I appreciate any advice you could give…also, great podcast on the AOM site.
ANSWER
It depends upon how much time you have before your hunt starts.
I’d recommend you complete the plans/progression in the Backcountry Big Game Hunting Packet: http://mtntactical.com/shop/backcountry-big-game-hunting-training-packet/
Work back from your hunt start … the packet is 7 months of training.
If you have more time, add the Fat Loss Plan to the beginning, but my sense is the plans in the packet is all you’ll need.
– Rob
QUESTION
How old would you be if you didn’t know how old you are? For me, not about to turn 50 in April!
I’ve been meaning to send you my question and then I read your article My Biggest Programming Mistakes. Specifically the section ‘Garbage Reps’. Which is spot on related to where I’m going.
Personal, Athletic & Medical background:
Grew up playing soccer, transitioned into MTB riding and racing in the early 90’s. Raced in the Pro class 1995-1998 (4 years). Raced on the Road (Cat I) from 1998 – 2003.
2003 married and had a son. Stopped racing and focused on work. Put on weight. Race weight 174# @ 6’-1” now 194# at 6’-0”.
Around 2009 started back riding MTB and raced a few years on the road.
Currently ride MTB and take the local rising teenage hitters on rides and to races. My now 13 year old son included.
We love to ski. I get in 20-25 days a year in CO & UT.
May 2014 Knee surgery – bone on bone under left patella. Dr. Hawkins (Steedman Hawkins) did a Micro Fracture procedure. After 1 ½ years of tedious rehab they released me 100% to ‘go do the crazy stuff’ I like to do. I will most likely have issues with the right knee at some point.
In 2015 I completed your Dryland Skiing Training Program. With the exception of the Depth Jumps which my P.T. nixed.
During the 15-16 ski season I did most of the 12-Week In-Season Ski Maintenance Training Program (up to my last ski trip).
In 2016 I did all of the In-Season Training Program for Endurance Athletes, and Monster Factory Strength. I started the MTB Preseason Training Program (dated Dec 2012). But did not finish it. It was tough but I was running into scheduling conflicts (work, travel, coaching soccer, etc.) that scuttled getting through it.
Leading into the 16-17 ski preseason I decided against another round of the Dryland Skiing Training Program. I just was not confident in my knees. I didn’t want to dedicate that amount of time (off the bike) and have by knees blow-up on me on the mountain. Good news is I’ve just returned from my second trip (Telluride) and knees seem to be holding up.
I started the MTB Preseason Training Program (dated Dec 2012) today. I know today may seem late to start but today is the date that worked with my winter.
I’m self-employed and can set my schedule to allow a heavy training load.
My Goals:
Get fit enough for MTB & gravel races.
– Which would include losing 10-15#’s
How fit is that you say? Of course my need is distorted based on my answer to the opening question….
I want to be competitive in 3-4 hour gravel races with 4-10K feet of climbing.
Be able to enter MTB XC Nationals this year in Snowshoe, WV in July. As painful as it is to say… as a Master.
We also take a father-son group trip to Whistler every summer to ride the Whistler Bike Park. Grip & core strength in addition to being as fit as possible always increase the enjoyment factor of this trip.
My core strength is Muscular Endurance. I’m a power distance type of rider. With ailing knees.
My question:
Based on my age and knee history/challenges would you make any changes to the MTB Preseason Training Program (dated Dec 2012)?
Have you revisited the MTB Preseason Training Program (dated Dec 2012) with regards to ‘Garbage Reps’.
I’m also doing the Core Strength Bodyweight Only program with my son in the mornings before he goes to school. Told him it will help him jump further in Whistler!
Thank you for your time Rob. I really enjoy your programs.
ANSWER
No. The reason is sport-specificity. There are lots of moderatly loaded squats in the Mountain Bike Pre-Season Training Plan, but they have a sport-specific purpose …. build transferable muscle strength, strength endurance and leg lactate tolerance needed for the hard climbs in mountain biking. The front squat intervals and leg blasters in the plan aren’t part of random work capacity events … they are designed to make you more powerful and more explosive on the bike. Understand we build our programming for the sport or event, not the individual athlete – including this one. The one modification you could make would be to not go to parallel or below on the front squat intervals … stay just above parallel.
Given your issues this plan may not be for you. It includes volume reminiscent of the Dryland Plan.
– Rob
QUESTION
I’m 29, 6’0″, 250# who has been a lazy ass since putting on the first freshman 15# twelve years ago. I dropped 25# last year mostly from diet.
I started your Bodyweight Foundation this week because I have poor upper body strength. I have a good chance of being hired for a Road Deputy this year; if I can pass the PFT that is.
When I complete Bodyweight Foundation, what should be the next plan to look into? I was curious if I should do a couple of the Foundation in a row.
The PFT is situps, pushups, and running the 1.5mi. I’m nowhere near the numbers I need.
ANSWER
It depends upon when you take the assessment for the department. I’d recommend the APFT Training Plan (http://mtntactical.com/shop/apft-plan/) the 6 weeks prior-to your assessment. It’s not perfect, (2 mile run vs. 1.5) but it’s close enough and more sport-specific to your department test.
Bodyweight Foundation is good now until you know.
Also continue to lose weight. I’d like you around 200#. Losing weight will help everything. Understand you can’t outwork a shitty diet. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
A friend of mine told me about your training programs and I’m really interested and intrigued to try something new. I run, bike, and hike mostly for conditioning for things like camp Muir overnights, week long hikes, and light mountaineering in the cascades. What’s interesting about your plans is the variety, strength training, and having a schedule to add some discipline and regiment to training.
I’m planning on attempting Denali next year and I’m wondering how you would recommend I start training now with so much time. I thought about starting the Denali training you offer but after reading about it it’s meant for the 9 weeks before the trip. Is there a program you’d recommend for me now given I have a year to go?
Thanks,
ANSWER
Your question is similar to many I receive on the tactical side from athletes looking at a special forces selection a year away. I always recommend they jump in and do the selection plan now – for a couple reasons … to get their mind and bodies around the task ahead.
After the plan, I recommend they drop into our “base” programming on the tactical side, then repeat the selection plan directly before selection in a year’s time.
So for you I’d recommend you go ahead and jump into the Denali plan now (http://mtntactical.com/shop/denali-training-plan/).
After this plan, drop into our mountain “base” program, either by subscribing to the website or by following the plans in the Greek Heroine Packet (http://mtntactical.com/shop/greek-heroine-training-packet/).
Our mountain base programming concurrently trains strength, work capacity, chassis integrity, mountain endurance (uphill hiking under load, running) and climbing fitness.
Then, 9 weeks out from your climb next year, repeat the Denali Plan.
– Rob
QUESTION
I was hoping you could help me select a program to start using. I am a LEO working patrol and member of an urban part-time SWAT team. I have a fairly strange schedule and I am having a hard time coming up with or selecting a program. In the first week, I am off only Wednesday and Thursday and in the second week I work only Wednesday and Thursday. So, I average two days on and two days off. I tried to work-out in my working days too but those 12 hour days drain me mentally. I am in fairly decent shape but I lack the flexibility and explosiveness to do Olympic lifts. Right now, I do a combination of short circuit workouts, bodybuilding, and isometric training. Do you have a program to fit my needs or one that I can change for my schedule? I have access to a fully equipped weight room. Thank you
ANSWER
I’d recommend the plans and order in the LE Spirits Packet (http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/).
This programming is designed to address the mission-direct fitness demands of LE Patrol and Detective – and concurrently trains:
– Strength
– Work Capacity (sprinting focus)
– TAC SEPA (Tactical Speed, Explosive Power and Agility)
– Chassis Integrity (functional, transferable mid section strength and strength endurance)
– Upper Body Hypertrophy
These training sessions are designed to last 50-60 minutes, and be completed in a fully outfitted functional fitness gym. Most are 4 day/week programs.
Scheduling …. You’ll never be able to consistently train after your duty shift. This is why I recommend first responders train directly before their duty shift. This is the only way to make sure you get your training in.
You can purchase the plans in the packet individually, as a packet and as well, all come with an Athlete’s subscription to the website.
Sample Training? Go to the individual plan product pages and click the “sample training” tab. I’d encourage you to do a couple sample sessions to ensure our stuff is for you.
– Rob
QUESTION
41yo male — I have a gymnastics strength background with some barbell work, and have practiced very consistently for the last several years.
I could (potentially) attend a rigorous 6-month fire academy as soon as July, or December.
Essentially I want to make sure I am durable enough, and have enough work capacity, to handle morning PT and the work on the drill ground.
I was considering the Jaguar plan, but wanted your thoughts.
ANSWER
I don’t have a fire-academy specific plan … it’s on the list … and from what I do have and given your background, I’d recommend the training plans and order from the Fire/Rescue Big Cat series of plans: http://mtntactical.com/shop/firerescue-big-cat-training-packet/
Jaguar is the first plan in the series and is the place to start.
– Rob
QUESTION
my name is Alessandro and I am from Australia. I am preparing a 50km trail running for May 18.
I bought your program after watching some videos of the north face mountain athletics.
I attend strength and conditioning classes in a gym similar to yours in terms of equipment,
although my gym training is not running focused. I noticed that the 50 miles program spans over 8 weeks.
Could you please let me know what type of training should I go through before starting using the program?
ANSWER
Ultra Pre-Season Training Plan: http://mtntactical.com/shop/ultra-running-preseason-training-program/
QUESTION
I am a new Kansas State Trooper that has been on the road for about 1.5 months. I came across your website from the Art of Manliness podcast. Would you be able to give any tips on a good plan for me?
I am 5’7 150 lbs and would like to continue building on my fitness levels that were achieved in the academy. I have a gym membership with access to any equipment that I desire. I look forward to beginning a program that can give me strength and endurance to survive on the road and help my fellow Troopers and Officers.
ANSWER
I’d recommend the plans and order in the LE Spirits Packet (http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/).
This programming is designed to address the mission-direct fitness demands of LE Patrol and Detective – and concurrently trains:
– Strength
– Work Capacity (sprinting focus)
– TAC SEPA (Tactical Speed, Explosive Power and Agility)
– Chassis Integrity (functional, transferable mid section strength and strength endurance)
– Upper Body Hypertrophy
These training sessions are designed to last 50-60 minutes, and be completed in a fully outfitted functional fitness gym. Most are 4 day/week programs.
You can purchase the plans in the packet individually, as a packet and as well, all come with an Athlete’s subscription to the website.
Sample Training? Go to the individual plan product pages and click the “sample training” tab. I’d encourage you to do a couple sample sessions to ensure our stuff is for you.
– Rob