QUESTION
I’m looking at your plans and have a couple questions for you.
I’m primarily a mountain biker who runs as cross training. Lately I’ve begun doing more running with hopes of beginning some ultra runs. I’ve been doing endurance races on the mountain bike for a couple of years and enjoy the longer race format.
I’m not “competitive” in the sense that I’m pretty content finishing middle of the pack, but I would like to feel stronger both on the bike and while running. I have two 100 miles MTB races and several 50 mile to 100km MTB races along with a few 50km running races and a two day self supported run through the smokies on the AT on the calendar (70 miles 13,000ft). I have three kids and have typically hit the gym bright and early and the bike or runs with lights and headlamp.
Any plan recommendations? The 50 mile ultra runner and the Peak Bagger both stood out to me as potentials.
ANSWER
I’m thinking to really focus on transferable strength, go with Peak Bagger (http://mtntactical.com/shop/peak-bagger-training-plan/)
You can either do 2-a-days (peak bagger in am, run/bike in PM) – or alternate… Peak Bagger Monday, Run/Bike Tuesday, Peak Bagger Wednesday, etc.
Peak Bagger includes rucking and step ups, but no biking or long unloaded running – you’ll need to program that stuff yourself.
– Rob
*****************
QUESTION
I am a junior at Arizona State University and training to do wild-land fire fighting, so I want to know some recommendations for training in this type of seasonal job. I have now been lifting for about a month, and doing little of your military ruck training.
I am thirty-eight years old, I weight now 188lb, I was 197lb a month ago, I do once a week a three mile, sixty pound hike on flat land in about forty seven minutes. At the end of March I want to start the eight-teen mile ruck training for eight week ending in May, right about the time fire season kicks off.
I have awesome family support, and I want to be healthy overall. I plan to wild-land fire fighting till my wife finishes college which, is four years away. I have a printer so if I need to print anything out I can, and I also subscribe to your youtube videos.
A friend of mine here at ASU got me hooked to ya’ll video and got me started in getting fit for wild-land fire fighting. His a ARMY Ranger and awesome training partner, more than that a life time friend. I was just reaching out for any suggestions or ideas, maybe other resources you can help me out with.
Thank you so much for your time and suggestions. If you have any questions about my training don’t hesitate to ask. I am looking forward to your response, stay healthy.
ANSWER
We have a sport-specific pre-season training plan for wildand firefighters, here: http://mtntactical.com/shop/wildland-firefighter-pre-season-training-plan/
– Rob
*********************
QUESTION
Hi Rob. My father is 50 years old, and has suffered quite a few injuries from a professional baseball career and a work accident. He’s had damage to the L4-L5 vertebrae, and had to undergo two surgeries because of it. He’s also had multiple surgeries on both knees. In addition, he’s beat up his elbow and torn his rotator cuff. Because of these things, he’s gained quite a bit of weight and lives with a large amount of pain. He can’t really lift anything over 20 pounds without running the risk of serious pain, and can’t go out and run like he used to.
Recently, he’s decided that he’s had enough of the weakness and pain preventing him from doing everyday things, and the things he enjoys. He asked if I knew of anything he could do to lose weight and gain strength in order to live a more comfortable and enjoyable life but I knew I wasn’t the person to prescribe him anything. I’ve had great results from your military athlete programming, and I thought you’d be the one to go to. I saw you had the lower back plan, and I thought that might work but I wanted to see what you recommended for his specific situation. Thank you in advance!
ANSWER
Given the way you describe your Dad, I’m not sure any of our stuff is appropriate for him at this point.
Perhaps all I could suggest to start is our Bodyweight Core Strength Training Plan, in conjunction with some low impact cardio work (elliptical, swimming, biking) and cleaning up his diet.
– Rob
***********************
QUESTION
Do you offer rifle drills that incorporate conditioning?
ANSWER
Not exactly. Our Range Fitness programming trains accurate marksmanship under stress. One of the stressors we use is physical …. but don’t consider it “PT at the Range.” The additional stressors are competition, ammo and time restrictions. Here’s a link to our Mid-Range Carbine Range Fitness Plan: http://mtntactical.com/shop/range-fitness-mid-range-carbine/
– Rob
*******************
QUESTION
Have a quick question about the lower back fitness plan.
I’ve had mild inflammation/soreness in my lower back on and off for a while now, doctors have said it isn’t any kind of disc issue, more of a strain.
I have a hunch this program would be great to build up a base of lower back/core strength, but I’m wondering how much room there is in the program to supplement with other workouts and activities (climbing, snowboarding, general fitness) or if it is recommended to strictly stick to the program before branching off.
ANSWER
That you can climb, ride and train now tells me this plan isn’t for you right now. It’s designed to bring back folks who suffered a low back set back and are on the road to recovery and full training/playing.
What I would recommend is one of our core strength training plans. No one hammers the midsection like we do.
If you train in a gym, I’d recommend: http://mtntactical.com/shop/core-strength-i/
If you don’t, and need a bodyweight plan, I’d recommend: http://mtntactical.com/shop/core-strength-bodyweight-only/
– Rob
*******************
QUESTION
‘m an out-of-shape climber and a moderately fit runner looking to push my distance out over the course of 2016 and also get back into climbing. Do you have any recommendations for working on both simultaneously? I don’t have any long events planned in the first half of this year (half marathon max, which I feel comfortable working up to in short order), and my climbing fitness is pretty terrible right now.
ANSWER
I don’t have the perfect plan for you. Options from what I do have:
1) Alpinist Fitness Assessment Training Plan: http://mtntactical.com/shop/alpinist-fitness-assessment-training-plan/
More running and other fitness than climbing. The climbing training revolves around a 1x/week V-Sum.
You could add in a second V-Sum on Saturdays.
2) Alpine Rock Climb Training Plan: http://mtntactical.com/shop/alpine-rock-climb-training-program/
This plan includes climbing training 3 days/week. You could add in running in place of step ups on Tuesday’s and Thursdays, and add in a long Saturday run.
– Rob
******************
QUESTION
I’m doing a summit attempt of Mt. Shasta in about 3 months and starting from a moderate level of fitness. It will involve some snow, 7,000 ft. in elevation change, and a 40 lb pack all over 12-14 hours. Which program is best to get me into shape for the hike?
ANSWER
I specifically built the Peak Bagger Training Plan for objectives like yours: http://mtntactical.com/shop/peak-bagger-training-plan/
– Rob
********************
QUESTION
When talking about strength standards what does it mean when it says 1.5x BW or 2.0x BW?
I assume it means 1.5 x the amount of your body weight? Just want to double check
ANSWER
“BW” = Bodyweight
– Rob
********************
QUESTION
Ok here is the situation. I have been training for the USMS PFT and 17 wk FLETC course. I am not a current federal employee so my “chance” for school or admission into the agency will not be determined until next year or so. Now with in mind, I was in the middle of the FBI SA PFT and got the flu and found out I would not likely be accepted into the USMS “boot camp” this year. I haven’t hit the plan in almost two weeks. So, in your opinion what would be the best training outline for the next, let’s say, 6 months? I would like to start from scratch and complete the FBI SA PFT to establish a base for the USMS PFT (just in case things happen faster than expected) and then rock whatever you throw at me. Then if things are happening in the right directions we address another training outline. Thanks again for time and dedication to all LEO, Military, and Fire/EMS personnel.
ANSWER
I’d recommend following the LE Officer Sessions until 6 weeks from your assessment, then completing the FBI SA PFT directly before.
– Rob
*******************
QUESTION
I recently transitioned out of the Marine Corps. I spent 12 years in the Marine Corps as an EOD Team Leader and now work out of DC as a consultant for private industry. As I look to find a way to keep my body in good shape and stay competitive, I’ve started training for triathlons. Do you recommend any of your programs to use in tandem with swim/bike/run training?
ANSWER
I’d recommend our In-Season Strength Plan for Endurance Athletes: http://mtntactical.com/shop/in-season-strength-training-plan-for-endurance-athletes/
– Rob
********************
QUESTION
I’m considering going into the Marine corps as an officer when I graduate in two years so I need to get in shape. I’m about 20 pounds overweight and not in the best shape but not helpless. I was wondering if I should start with the fat loss training plan first or the on ramp training plan. Thanks a lot.
ANSWER
Start with the Fat Loss Plan: http://mtntactical.com/shop/fat-loss-training-program/
– Rob
**************************
QUESTION
Long time follower of your programming…
I am in the process for FBI. In the mistaken belief that my PFT was going to be at the end of January, I worked through your FBI plan and maxed out the PFT on the 3 final weeks. Now it is likely that I won’t take the PFT until the end of May, so I am looking for training advice.
I have the following equipment:
Full set of Kettlebells
80# Sandbag
Pull-up bar
What would you recommend I do until April?
ANSWER
I’d recommend Humility: http://mtntactical.com/shop/humility/
You can use kettlebells for the dumbbell strength training in the plan.
– Rob
***********************
QUESTION
First off, I love what you have made! Most boxes are not willing to build things for cops and military like myself. Usually I was told I did not need anything special other than the WOD they gave which was usually the one off of the crossfit website. I fell off the horse for a bit and getting back into it and I always feel great. Since I’m a small sized cop this gives me a lot of confidence in my physical skills.
I had a random question for you though. Will you ever make plans for K9 officer (selection and regular up keep) and for bicycle officers? If not in the idea for the future can you recommend maybe some workouts to help build skills and strength for dog handling and such? It’s a physically demanding job and I know when the slot opens I’ll be pounding hard to get it, just want ever physical advantage I can get.
Stay safe,
ANSWER
No plans right now – I’d need to do some analysis of what K9 and bicycle officers’ fitness demands were and if they differed enough from patrol officers to justify unique programming.
My guess right now is our current LE Officer programing and plans would cover 90% of their unique fitness demands.
– Rob
********************
QUESTION
I read your article on Garbage reps and it got me to thinking about my local crossfit gym. We did 150 front squat at 95 lbs. Since a lot of our metacons requires this kinda rep scheme am I doing more harm to myself in the long run rather than good. Also I’m 38 and getting close to 40 concerns me
ANSWER
Those 150x front squats at 95# would fit the definition of “garbage reps” for me.
Note, however, in the past I’ve prescribed stuff like this.
I’m moving away from it because of concerns over knee health in the long run for our athletes.
– Rob
************************
QUESTION
Just looking at your 6 Week USMC PFT plan, my goal is to achieve a Class 1 pass result by the middle of the year. Current stats:
23 years old
Height – 6’3”
Weight – 207lb
Body Fat % – 19%
Max proper form pullups – 3!
Max Situps in 2min – 65
3 Mile Run – 23m 18s
What kind of improvement would you expect to see in my performance by sticking religiously to your 6wk plan? Are there any other plans you would suggest?
I go running around 3-5x a week as well as bit of hiking etc,my biggest weakness is my upper body strength.
ANSWER
It somewhat depends upon the incoming fitness of the athlete. So an unfit athlete would see a greater improvement than a fit athlete.
In general, we see 15-25% across the board improvement 1x through our PT plans.
I’d recommend you complete the plan now, then complete Valor to increase strength in the weight room while maintaining endurance, then re-complete the USMC PFT plan prior to you rmid-year date.
– Rob
***************************
QUESTION
I ran an ultra marathon on the beach this past weekend, beachultra.com. The event is a fund raiser for the Special Operations Warrior Foundation. SOWF provides money and resources to the children of deceased SOF veterans. This year over $55,000 was raised for the foundation from this event. I can not think of a better cause or event to be involved with. I used your 100 mile plan for 12 weeks leading up to the event. I completed weeks 1-4, then started from the beginning and completed the full 8 weeks. I had run approximately 2700 miles in 2015 before starting your plan. Your plan was a huge help in improving my running. I completed 65 miles, goal was 100 in 27 hours. I want to go back and run the event again in 2017. I would appreciate any advice or direction on how to approach training at this point. I added several hundred pull-ups, pushups, dips, and flutter kicks to your plan each week, simply because I didn’t want to neglect my upper body during the process. I am constantly encouraging others to use your plans, I know they work. Thank you for your service and for helping me get closer to achieving my fitness goals.
ANSWER
If you’ve followed our work you know we believe the further away from your event or season, the more general your training should be.
As well, you’ve read me answer questions from tactical athletes who’ve asked about training for their non-duty sports … and my answer has always been train first for your job.
From a general fitness perspective, you’ve got great running endurance, but now likely are relatively weak, and need work capacity. Coming back I’d recommend Fortitude, then Valor, then the Operator Sessions until 12-16 weeks out from your race next year. At which time turn back to the running focus.
– Rob
*********************