Questions include: substitute for GHD sit-ups, recommendations for shoes/boots for rucking and hunting, substitutions for overhead lifts with shoulder injury, how to improve ruck interval times, off season plan for hunters, and more.
QUESTION
I just wanted to thank you again for the great programming. I did very well at my latest SFAD and it’s largely in part to your programming and ruck specific training. I was able to perform a 12 mile ruck in under 2:30 and I ran the majority of the distance. I’ll be given the opportunity to attend SFAS sometime in the next few months if all goes well. Other than the ruck based program, I wanted to ask if there were other barbell based programs I could utilize in conjunction with the ruck improvement plan. I was thinking of combining either valor or fortitude in the morning with specific ruck and run work in the evening. I just wanted to know your thoughts about doing something like that. I’ve noticed that when I don’t use barbells and heavy weights I Iose a great deal of strength and durability. Would you recommend combining any specific programs to utilize in a train up to SFAS? Thanks as always Rob!
ANSWER
Congrats! Couple options:
1) Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/) in addition to the Rucking Improvement Plan: http://mtntactical.com/shop/4-week-ruck-improvement-program/
2) Fortitude – which combines heavy barbell-based strength training with rucking and running: http://mtntactical.com/shop/fortitude/
QUESTION
In the past I have done your CCT program to prepare for Special Tactics Officer Selection, and really enjoyed it. I am planning on starting the 357 strength plan in order to gain some strength to increase my durability to prepare me for the CCT pipeline that I will start in the Fall. I currently run Monday Wednesday and Friday, Swim and do climbing workouts on Tuesday and Thursday, ski on the weekend, in addition to yoga twice a week. I understand I run the risk of over training if I do all of this in conjunction with the 357 plan so I am trying to figure out how to balance everything. I am running to prepare for a 50 ultramarathon in May which I have done 3 times in the past with minimal training so I am not too worried about being underprepared with my current running schedule. I also don’t want to stop climbing and skiing since I am moving from Colorado in a few months and want to take advantage of the climbing and skiing while I am still here. I am doing the yoga to help with my horrible mobility which I am also trying to improve. So my question is do you think it is feasible to implement the 357 plan into my current schedule or if I will need to either adjust my current schedule or the 357 plan in some way, and if so in which way would you recommend I do this. Also, does it make any difference to do cardio in the AM and lifting in the PM, and at a minimum how much time would you recommend I take between cardio and lifting.
ANSWER
Congrats on STS! Glad the plan helped!
It is possible to do 357 in the AM, and run/swim/climb in the PM. The strength plan will put a hurt on your legs, initially, so you’ll need to recover for soreness and this may affect your running and skiing. You’ll want at least 1 full day rest/week – could be Mondays.
As a pro you know work preparation takes precedence over recreation.
Yoga? I’m not sure. Could be you simply run out of training time.
Lift early – strength is more important and won’t affect your cardio as much as your cardio will affect strength training. 1-2 hours.
QUESTION
I’ve been looking at your packets for a couple of weeks. I’m sure each was created with specific objectives, but if I’ve coupled 357 and Run Improvement a few times over now, will I see as much benefit from Bodyweight or Sandbag in the weeks ahead of knocking out Rat 6 with Ruck Improvement or 357 with Run Improvement? More importantly, should I expect any decrease in strength or run performance as a result?
ANSWER
I don’t have an exact answer for you. The packets are designed over the course of 9 months to build an athletes base fitness (strength, endurance, work capacity, stamina, durability) in preparation for the final plan – Rucking Based Selection Training Plan – which is very “sport specific” to the selection.
In general, if you stop lifting heavy barbells, you’ll get weaker, even if you’re doing strongman or bodyweight work. If you stop running to ruck, your running performance will likely decrease.
QUESTION
I’d like your input on which plan to follow. Brief background; I’m a former USAF Pararescueman, current executive protection ninja, and am more than likely going to be heading to the Combat Dive School to be an instructor in the next 2-4 months. My background is in swimming, strength, and maintaining overall better-than-most fitness. I’d place my fitness in the top tier amongst my PJ & operator peers, and light years ahead of my EP comrades… oh yeah, obviously there is no one more humble than I…
I’m looking for a program that’ll allow me to crush the souls of the students, but be the instructor that they look up to as an example on how to be the best operator they can be (at least in regards to fitness). When I was going through the pipeline 10 years ago, it was always the fittest dudes that stuck with me. It also fortified my hatred for fat operators.
I’ve considered the monthly subscription, but am curious if there is a specific program you could recommend that will boost performance in all areas of badassary. I dabble in running from time to time, but despise it at a primitive level. If I could just swim and play with kettlebells the rest of my life, I’d be happy, but I don’t want to be happy; I want to be the best I can be.
Cool, enough rambling. I look forward to hearing your suggestions and thank you in advance for your time and effort.
Stats:
- 34
- 6′
- 200
- low BF
ANSWER
I’d recommend one of our swimming-based selection plans. Couple options:
1) USAF CCT/PJ/CRO Training Plan (http://mtntactical.com/shop/usaf-cctpjcro-selection-training-plan/)
2) BUD/s V2 (http://mtntactical.com/shop/buds-training-program/)
Both these plans are no joke, and each has a swimming element which will goose your ego after suffering through the running and rucking ….
QUESTION
I have used your program specific training plans with success and was looking at the bodyweight training plans. I have finished my military schools required for the foreseeable future so I have changed my focus towards a long time goal of triathlons as a way to keep my focus on fitness. One of my concerns is maintaining the “combat chassis” while training for triathlons. Due to the nearest pool location, I have had to drop my previous gym membership and limited to strength training at home with bodyweight exercises. I can supplement weightlifting periodically with limited equipment at work but was curious to what your thoughts may be. Would the bodyweight programs be sufficient to maintain strength while training for triathlons and still be prepared to ramp up for a deployment or a military school? Obviously if that were the case, I would switch back over to the gym full time at that point.
ANSWER
I’d recommend Bodyweight I: http://mtntactical.com/shop/bodyweight-i-training-program/
QUESTION
My ODA is currently deployed to Afghanistan and we plan to take the operator ugly soon. I was wondering are the warm ups mandatory and also does the order of lifts matter. I have seen it a few different ways. For example one says do front squat first then bench. The other was the opposite. Also do you have any deals on a bulk order of t-shirts. We would need around 12.
ANSWER
Warm up and test is below. Front squat first.
No on the shirts – we actually use a fulfillment service in PA to handle that for us – we don’t have them here in Wyoming.
http://mtntactical.com/military-athlete-articles/operator-ugly-fitness-test/
QUESTION
I’ve got a GORUCK Heavy coming up in August, with a couple of 9 mile obstacle course races between now and then. I know you have the Heavy plan, but with my event being this far out I wanted to see if there was something else I should be doing before that 6 week program? I’d like to focus on strength a bit now as that’s the area I felt I was weakest during my Challenge last summer (should have used your plan!) but also keep up endurance/work capacity.
Do you have a plan you’d recommend I buy to get started now or should I just cycle through the Heavy plan a few times?
ANSWER
I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/) – which combines running, rucking and heavy strength work.
QUESTION
I’m 49 and have been training for one thing or another my whole life. I’d like to understand what you can offer me in the monthly training package. I like the comments made in the sf45 article, and feel that I can still get in better shape. I want to hit my 50th year being in the best shape I can be!
I’ve gone back to the gym last September after doing some ultra running. I did a go ruck challenge in December which was cool to train for. I’ve been dabbling in trying to improve my pull-ups, squats, push ups crunches etc. anyways drop me a line and let’s see if we can work together!
ANSWER
The SF45 sessions are daily sessions we post to the website and require a subscription to access.
With your push toward bodyweight stuff, another option would be our Bodyweight I Training Plan (http://mtntactical.com/shop/bodyweight-i-training-program/).
QUESTION
Thanks for your great programming. I recently purchased the GoRuck Challenge plan for a Challenge in April. I’ve already incorporated some of the concepts into my very current training (Wendler 5/3/1 with running) and I think it’s great. By day, I’m an Air Force JAG. I have no real physical demands for the day-to-day job, but I want to be able to smoke the PT test annually. I also back country hunt every few years when I get drawn in my home state out West.
Question #1: I’ve been indoctrinated by CrossFit/Kelly Starrett to believe that if I wear anything other than minimalist shoes my joints will spontaneously disintegrate. What are your thoughts on shoes/boots for long distance rucking and western hunting? I’m considering getting something like the Salomon 3d XA Pro for the GoRuck and future early season western hunts.
Question #2: After the GoRuck Challenge, I plan to rotate between the Fortitude and Valor programs, with the Big Game Hunting and Air Force PFT programs inserted when applicable. Solid plan or should I rotate in any other programs?
ANSWER
Answers:
#1: Trail Boots with support. I like Asolo Fugitive. Some could get away with trail running shoes, but the load carry for hunting, especially, I’d want to be wearing boots.
#2: Solid.
QUESTION
I just finished Patrol Officer Training program, and the On Ramp before that. Great results for me and I have recommended both to my colleagues.
I am 48 yrs old, 145-150#, and feel fit for my age. I really enjoyed the hang clean and power cleans in the POTP, something I had not done before. I am ready for my next program. I would like to put on weight, gain more strength, and maintain, not necessarily increase, the work capacity I’ve built up.
I haven’t been able to train 5 days a week due to my 12 hr shifts and rotating schedule, however do follow the plans in order. The longer rest periods seem to suit me well.
I have a good diet and have been following the “Why We Get Fat” nutrition guide by Taubes since starting with LE Athlete. I have no nagging injuries to speak of.
I’m looking at Ultimate Meathead Cycle, Ox: Power and Strongman Cycle, or Hypertrophy Program for Skinny Guys. Will these get me what I’m looking for? Suggestions appreciated!
ANSWER
Options:
– Ox (http://mtntactical.com/shop/ox-power-strongman-cycle/) or a subscription to the Officer Sessions.
Good luck!
QUESTION
First of all I’d just like you to know his much I appreciate your programming. I have quite a few of your military athlete programs. In April, I’m going to be using your ruck based selection program to train for a 3 day adventure race. Currently I’ve been doing your on-ramp and busy operator 2 programs.
However, I currently ran into a set back. I’m currently suffering a shoulder impingement that I believe I got before I started your programming but it’s been getting worse. My strength has went down on benching and overhead movements associated with pain.
Do you have any exercises I could substitute for military press, thrusters, and bench press? My shoulder doesn’t seem to bother me much when doing KB swings, just overhead stuff. I’d like to lay off it for a bit so its healthy when I start the selection program.
ANSWER
Sorry about your injury. Do 1-arm versions (with dumbbell/kettlebell) for the exercises – with your good arm.
QUESTION
I’m 22 years old and a brand new Ensign in the Navy. I attended mini-BUD/S or SOAS (SEAL Officer Assessment and Selection) as they call it now last summer through ROTC and was not picked up. I’m now the STRIKE Officer aboard a destroyer in VA but I plan on submitting a transfer package after I receive my SWO pin, 2-2.5 years from now.
I’m sure you get this question all the time, but I was hoping for a little guidance on choosing a plan. I have been using your old military athlete plans from a few years back, they were linked from some crossfit thread, and I enjoyed them and saw good results in my strength and overall fitness so I thought I’d go ahead and pay for your newer plans.
Because I’m still at least 2 years from submitting another PST, I was wondering if you would suggest using your BUD/S plan or some other, like the general operator plans. The BUD/S plan seems like it would be very taxing on the body, especially if repeated more than once, and I wonder if it’s worth doing now or down the road before submitting a PST. I imagine I’d have to supplement the operator workouts with extra running and swimming, which shouldn’t be a problem. Maybe there’s a mountain athlete plan that would suit my position?
Any advice or guidance would be appreciated. If it helps, I am overall pretty balanced in the areas on the PST, running, swimming, calisthenic maxes. Areas I am lacking in are bodyweight endurance, doing a shit-ton of push ups, pull ups, etc. overall strength, and in rucking running. I go my ass handed to me in rucking, though in the time soft sand runs I was in the front pack.
Again, any advice would help a ton. Thanks for the great workouts.
ANSWER
I’d recommend you do the BUD/s V2 Plan now (http://mtntactical.com/shop/buds-training-program/) – for a couple reasons.
First, to get your head in the right place and confidence up, and second, to make sure your ladder is up against the right wall (SEAL). Yes, it’s early, but this plan will take truckloads of discipline and commitment to work through, and on the other side you’ll have learned a lot about yourself.
Follow it up with a subscription to the Operator Sessions, and you can work in swimming. We do run and ruck plenty for the Operator Sessions now.
Then, 8-9 weeks out from your next shot, re-do the BUD/s plan.
Good luck!
QUESTION
I have GHD Back Extensions in my programming this week. I do not have access to a GHD and was wondering if you could recommend a substitute for this exercise.
ANSWER
Poor Man’s Reverse Hyper (http://mtntactical.com/exercises/mnt854-poor-man-s-reverse-hyper/) or Face Down Back Extenstions.
QUESTION
Currently I’m stationed in Japan. I’ve been doing the sample operator work outs and I was looking into subscribing but before I did I was wondering if there’s any pool work or distance swims incorporated into the programming? Thanks in advance, have a good one!
ANSWER
The Operator Sessions don’t currently program swimming. Eventually we’ll move to daily programming for 3 types of Operators:
(1) Land – SOF, Ranger, Delta, SAS, etc
(2) Maritime – SEALs, Royal Marines, MARSOC
(3) Urban – SWAT
But I haven’t gotten there yet!!!
One option might be for you to start with one of our selection programs which is swimming intensive. A great option would be the BUD/s V1 Plan (http://mtntactical.com/shop/buds-v1-training-program-2011/).
QUESTION
After a 23 year career in the Marine Corps and the beating that my body has taken, I have had to give up running, it just hurts too much. My question is, what would be your suggestion to substitute for running in the plans and daily sessions? I have an elliptical, a bike, and I still enjoy rucking as long as I don’t ruck more than once or twice a week. Would any of these be alright to substitute or do you have another suggestion?
ANSWER
Rowing, eliptical, stair master, step ups, versaclimber, biking, swimming – all good.
You may also want to check your running form. Could be you’re beating yourself up with shitty form. Google POSE running or Chi Running for ideas.
QUESTION
I was about 3 seconds from signing up for the Ruck Based 8- week training plan for SFAS, when I decided I’d try and reach out for further clarification.
I’ve read and heard a lot of good things, and am more than interested in giving it a shot. However, my apprehension is two-part; I question if I should just spend the time to sit down, do the homework with the many resources I have and continue/improve/build on my own customized workout plan which has brought me a long way, and I’m not sure I can justify spending the extra money for something that may be just as comparable to what I am currently doing.
I’ll provide a bit of background/current physical stature:
- I’m a 26 year old, six year National Guard, Afghan vet leaving to repeat the ‘initial entrance’ training cycle in 4 months, and ending up at SFAS in about 8-9 months. I’ve been training for this for over a year.
- My last record APFT score is 294 and I was 16 seconds shy of a maxed run. Since then, my last two mile run was 12:42, sprints have made the difference.
- For the last six months of prep I’ve had a huge focus on legs (trad./front squat, single leg press, weighted lunges, box steps, etc), back (dead lifts and clean variations, wide grip pull ups, row variations etc.) I maintain chest and shoulder workouts at a constistent level past the exhaustion I expect from selection yet avoiding injury, and excessive build.
- I incorporate 15 min stretching, warm up 1-2 mile runs daily, unless a run day. Rope climbs, wide grip pull ups, dips; max x’s 3, every other day.
- I run other than warm up, about 3 times a week – total avg ~16-18 miles/wk @ 6-8 min. miles
- I ruck 3 times a week @ 55lbs and 5lb/ea. ankle weights ~12-16 miles/wk @<13:30-14:30 min miles
- I could go on more, but I’m sure you’ve got better things to do.
- I currently spend about 3 hours a day ‘working out’ in two sessions (morning and afternoon).
Physiologically speaking I’ve gotten to where I need to be to go and keep going safely. Mentally, I’m to a point where I can’t get enough. Sweat and pain is an addiction. Physically I’d like to think I’d be comfortable going to selection tomorrow, however this ‘extra’ time I have can certainly be used to get to places I’ve never been and I suppose that is where you might come in.
I am willing to partake in your program, looking for a bit of honesty as to whether or not the bases may be covered. I appreciate you taking the time to read, judge and recommend.
ANSWER
You are a professional athlete, and your preparation for SFAS is your responsibility, and yours only.
What’s good about your current training is you’re hitting key fitness demands of selection (running/rucking) and your movement over ground numbers are impressive.
Based on what I understand from SFAS, your current training is missing multi-modal work capacity events/training for team events, focused grip strength and core strength, and rucking and running volume. Also – there’s no assessments, and continual improvement/progression.
Currently you’re “working out” but may not be “training”. Pro athletes train.
What our programming brings is sport specific, transferable training, assessments, progression and structure.
What I’d recommend you do is the sample training in the plan description, next week, Mon-Wed, then decide. (http://mtntactical.com/shop/ruck-based-selection-training-plan/)
You’re going to need a 40, 60 and 80# sandbag. One of each or one you can simply add weight to. It doesn’t have to be fancy – an old duffle bag will do. Be resourceful.
Regardless, good luck!
QUESTION
I am currently training for SFAS using your “Selection Training Program” (the 8 week program, not the 9 month). I just completed the 16 mile ruck with a 60-70# load and 10# carried (weight fluctuated due to rain) and have fallen short of the 4 hour prescribed time limit. I have improved each week with my times, however, have not completed a ruck within the time frame you’ve set. I run most of the time during these rucks, I’ve packed my ruck top heavy, and make sure I eat and hydrate before, during and after the ruck. I also try to maintain a constant sleep schedule. I’m curious as to whether the inclines and elevations I am taking on may be too much for what you had in mind, or if you have any suggestions or guidance on the philosophy and intent of the workouts. I’m looking for insight as to whether I should continue on the same way with the training, or make a minor adjustment in order to maximize output. I have tracked my workouts with a gps program that measures elevation, and I can send screen shots if you’d like. Thank you in advance for your time and assistance.
ANSWER
We assume a flat course for these long rucks, and the 15 min/mile pace is not overly aggressive. Certainly if you’re climbing mountains you will be slower, but rolling hills, with the declines, it should probably even itself out.
You need to get faster.
I’d recommend sticking with the programming, but next time dropping ruck load to 45#, and running 3 min, fast walking 1 minute through the distance. See how you do. If you make the pace, the next time go to 50#, etc.
There is nothing fun or pleasant to this. Just keep grinding.
QUESTION
I am signed up for a 24+ GoRuck type event in September that included the UBRR, 5 mile ruck and a trail marathon.
I have combed through your videos and training programs and think that the Rucking Based Selection Plan will be best the 8 weeks prior to the event but I’m not sure what I should do now. I thought the Valor Plan looks great. If you can hit me with some suggestions I would greatly appreciate it.
ANSWER
Valor would be a great introduction to our programming (http://mtntactical.com/shop/valor/). I’d follow that up with a subscription to the Operator Sessions. Then 8 weeks out, cancel and start the Rucking Based Selection Training Plan.
The Rucking Based Selection Training Plan is good for the rucking event, but you should add specific work for these UBRR specific events – bench press, kip ups and dips. We have a sport-specific UBRR plan also (http://mtntactical.com/shop/upper-body-round-robin-training-plan/)
QUESTION
I’m a 22 year Navy Master Chief still in the reserve with tours in Riverine and NSW. At 40+ I’m looking to maintain strength and endurance mostly so I can still show the young bucks a thing or two at PT and for doing endurance and obstacle races.
I had a pretty bad ankle injury (broke in 3 places including Talus) on one of my deployments. It’s given me some mobility loss in the ankle, but the biggest problem is the residual damage and scar tissue are painful in high impact exercises such as sprints. I can run forever, I just can’t run as fast any more without pain. Even more than 10 burpees become painful if I jump too high. I’ve rehabbed it as much as possible but aside from surgery that no one can say better than 50/50 would even improve the condition.
What are some alternatives for sprints (I bike when I can) & other high impact foundational exercises that would still give a challenge?
ANSWER
Sprint alternatives: row machine, stair master, versa climber, airdyne, ball slams, kettlebell/dumbbell swings and snatches, light thrusters, Sled push ….
From our programming you may want to switch the SF45 sessions under SSD. I’m 46 and these are designed for guys 45-55 years old. You’re a little young but we’d let you in….
QUESTION
Evolution 2 of Session 12 in your USMC PFT plan, you call for 10x 60m sprint, with 3 minutes rest.
I read this as completing one sprint, resting thee minutes, the second sprint, three minutes, and so on. Is this correct? This rest interval seems more appropriate for a longer interval. Should I adjust the time to allow for recovery, but still maintain a brisk cadence through the evolution, say 30 seconds?
ANSWER
We’re looking for you to be totally recovered between sprints – so it’s not a work capacity event, but rather designed to help you train faster. You can shorten the rest, but you should be fully recovered.
QUESTION
I have a question for you. Hypothetically speaking, let’s say “John” wants to be a Team Guy and would like to do really well on BUD/S and SQT. John wants to be a monster. John doesn’t like injuries and wish to be very durable. John wants to be a fast runner, strong swimmer, and have no problems with running on sand or running with weight. John is willing to put in work and has at least 4 hours a day to train and is available 7 days a week. John has 2 more years until he enlists.
John has a history of overtraining. He has been following the PTG on and off for the past 2 years. John once had awesome PST scores but now barely passes due to taking time off training. John is not weak but definitely not strong.
Based on these hypothetical circumstances, what would you recommend to John? What would be the best thing for him to do? How should he spend his remaining 2 years? What should he be doing? Any specific training plans to fill in that 2 year time period?
Thank you very much. I really appreciate it Rob.
ANSWER
I get these kinds of questions a lot from guys who were gung ho for BUD/s or another SOF unit at one time, dropped off the wagon or got distracted, and want to spool up again. In general, I think the first question to answer is if the athlete is really committed this time.
This isn’t a question of character, but rather of actual interest. The last thing a guy wants to do is put all the effort into selection, but not be all in. This is a recipe for heartache. We want to make sure his ladder is up against the right wall for that individual.
So what I generally recommend is guys jump right into the selection plan. These plans are no joke, and take commitment, and discipline – especially when training alone. Doing the plan out of the gate or as early as possible is a great way to ensure his ladder is up against the right wall.
The plan isn’t for an unfit guy, so what I’d recommend is first the Bodyweight I training plan (http://mtntactical.com/shop/bodyweight-i-training-program/) to spool up his fitness, then directly into the BUD/s V2 Selection Training Plan (http://mtntactical.com/shop/buds-training-program/).
The BUD/s plan is no joke, but is also primarily assessment based, so it somewhat “scales” automatically to the initial fitness level of the athlete.
This is 12 weeks or so of programming. Email back if he gets through this.
QUESTION
I have been using several of your military athlete plans for over a year now and have seen great results. I have decided that I need a challenge and will be signing up for a GoRuck challenge that is scheduled for 8/28.
That being said I am a firm believer that you can never be too prepared. I am currently in week 4 of the military athlete work capacity plan. I have limited rucking experience so that is something I would definitely have to work on and incorporate into the my plan. I have come up with the following mission plan to get me to the challenge:
- Finish Work Capacity Cycle – Present to 2/27
- Valor – 7 Weeks – 3/2 to 4/17
- Rest Week – 4/20 – 4/24
- Sandbag WV DB – 6 Weeks – 4/27 to 6/5
- Rest Week – 6/8 to 6/12
- 357 Strength – 6 Weeks – 6/15 to 7/24 (cut out one running day to be able to start the go ruck challenge plan on 7/24)
- GoRuck Challenge – 5 Weeks – 7/24 to 8/27
- GoRuck Challenge – 8/28
I am a little concerned about the lack of a rest week between 357 and the GoRuck challenge plan. I was wondering if it would make more sense to remove the rest week between the Sandbag WV plan and 357. In addition to the above I also have the bodyweight 1 plan, both busy operator plans, Big 24, Valor, and the 369 work capacity plan. I would also be willing to purchase other plans if they make more sense. I was also wondering if it would make more sense to throw the Big 24 plan in there to work on some solid strength after finishing up the work capacity plan. I am probably off base with what I came up with, but wanted to at least try to come up with a solid strategy and get you thoughts.
ANSWER
I’d recommend Fortitude instead of Valor after your current Work Capacity Cycle. Fortitude combines heavy strength and rucking/running, and I’d like to start building your endurance some, and get you under a ruck.
Do Bodyweight I after Fortitude – to give yourself a break from the loading, then Valor instead of 357 Strength. Valor will get you back under the ruck. Cut Bodyweight I short if necessary to get in all of Valor. Then a rest week, before starting the GoRuck Challenge Plan.
So here would be the order:
- Work Capacity
- Fortitude
- Rest Week
- Bodyweight I (cut short if necessary)
- Rest Week
- Valor
- Rest Week
- GoRuck Challenge Plan
We’re currently having a “Training Ruck” designed – I tested the first prototype last week. We hope to have it ready to go by early summer. Currently we use ALICE packs for our training. We’re building an internal frame training ruck.
QUESTION
First off I send nothing but praise to your programming. I am a Hotshot Wildland Firefighter in Southern New Mexico and have been followed your Bodyweight I Training Plan / Swimming Plan for the past month. I am now “halfway” following your Smokejumper/Hotshot Plan. I say halfway because there is a lot of rucking involved, and the amount of weighted hiking we do during the season definitely wears on me and cumulative fatigue sets in, so I cut the rucking in half. To the point, is there a second Bodyweight Plan you could recommend to follow up the Bodyweight I Plan? Something to tag on to the end of the first plan? I like the intensity the first one ended at and I’d like to keep it going. Thanks for your time. Keep up the great work.
ANSWER
You could next complete Bodyweight II (http://mtntactical.com/shop/bodyweight-ii-training-program/).
QUESTION
I have your 8 week water Based selection program from way back. I was wondering if this a different program than the Buds V1 or the USAF PJ CRO packets? Thanks.
ANSWER
Similar to BUD/s V1, but significantly different than the USAF CCT/PJ/CRO Training Plan. (http://mtntactical.com/shop/usaf-cctpjcro-selection-training-plan/). Our programming theory is constantly involving as we learn more and this plan deploys more recent theory, and is much more comprehensive to this selection.
QUESTION
I have the On-Ramp program and Rat-6. I would like to work up to the SSD sessions or possibly the MA sessions (I am 43, so we’ll see how my body adjusts). I was planning to do the On-Ramp, then Rat-6, then subscribe. The problem I have is that I live in NH, so sprinting is impossible right now given that I train in my garage and we have several feet of snow. On the days that sprinting is not feasible, is there an alternative you’d suggest? Any help/insight/suggestions are greatly appreciated.
ANSWER
Alternatives include rowing, stationary bike, swings, box jumps, ball slams – anything which hammers the legs and makes you breath hard. As you convert, think time, not reps. So if the session calls for 60/60 40-foot shuttles, row/bike/swing hard for 60 seconds, take 60 seconds rest.
QUESTION
Coach, what are your thoughts on the Bulgarian Bag vice the “sandbag”?
We’re looking to outfit our gym here at the Weapons School and was wondering if you’ve had any experience with the Bulgarian Bag and advice on it? Thanks for any info you can provide!
ANSWER
We don’t have any direct experience with the Bulgarian bag, but looking at it, I’d prefer one of our sandbags. The reason is the bulk …. bulkier sandbags are simply harder to handle and move around – and this is one of the reasons they are such a great training tool.
An 80# sandbag is so much heavier than an 80# barbell! I could do barbell burpees all day with an 80# barbell, but I’m not sure I could get 3x with an 80# sandbag!!
Mainly because the barbell is all balanced and easy to grip, and not nearly as bulky. The Bulgarian bags aren’t nearly as bulky.
QUESTION
Just started with the operator sessions this week with the work capacity cycle. Saw that there is no programming from tomorrow (12 Feb) to next Monday (16 Feb).
Is that supposed to be a built in rest period or is it my choice what to work on for that break in programming? Any recommendations?
ANSWER
We oscillate between training M-TH (4 days a week) and M-F (5 days a week). Right now we’re in a M-TH cycle after a long run of M-F cycles. There is no training those days by design.
Rest from training. Feel free to have an active weekend, but don’t train.
We avoid training on the weekends for our daily Operator Sessions so that athletes can have that time for themselves to spend with their families, play outside, or just rest. Plus, training on the weekdays promotes training as a professional habit rather than a personal burden that competes with your liberty.
QUESTION
I do a lot of hunting here in MT. I have been looking for a program geared more specifically for this and it looks like I have found that here. My question is, with your big game program, I am assuming it is designed to be done the 6 weeks leading into a hunting season correct? What would be your recommendation for an off season plan that you offer? Thanks for your time.
ANSWER
We offer a subscription service and part of that is some great, general fitness training under our SSD sessions.
You’re right, in general, the closer you get to the “season” the more “sport specific” you want your programming to become. So my recommendation would be to subscribe to the website and do the SSD sessions until 6 weeks out, then cancel and purchase/complete the Big Game Hunting Program (http://mtntactical.com/shop/big-game-hunting-training-program/).
Hesitant to subscribe?
A great general fitness training plan to try and a great introduction to our programming is Falcon (http://mtntactical.com/shop/falcon-training-plan/).
I’m a backcountry hunter too! Excited to see others in the sport understand the importance of training!
QUESTION
I was recently accepted into the Navy EOD pipeline and I have 12 weeks before I report for the first course. I’ve have used your plans in the past, notably the Bodyweight and Rat 6 and have loved them. Recently, I’ve also subscribed to your Operator Sessions and I’m one week away from completing the Strength and Work Capacity cycle that started on 10-27-14. I chose that one because my strength has always been a weak point. I’m 5’11 and 170 right now.
My question is what to do next. Normally you advise getting “sport” specific 6-8 weeks out from the event. Should I do another small cycle from the Operator Sessions and then jump into the BUDs I plan? Included in the twelve weeks are two weeks where it’ll be hard to train due to traveling so I thought about starting the BUDs I plan with 10 weeks to go. What are your thoughts about this?
Sorry about the long email. You put out a great product and I’m in the best shape of my life since switching to your programming.
ANSWER
Exactly – you’ll want to be doing the BUD/s V2 plan going into the EOD pipeline – we need to get you in the water. Cancel your subscription to the Operator Sessions and start BUD/s V2 10 weeks out. Do your best to train during your travel weeks, and repeat weeks in the BUD/s plan if necessary.
Good luck! Exciting!
QUESTION
It is about time again for the APFT. I work odd hours (12s and 24s) and it is generally easier/more convenient for me to run at the Anytime Fitness in my area than outside when doing workouts like the ones in the APFT plan. What is your take on this?
Also, when it comes to diet how do you feel about legumes like peas and lima beans? I have read why we get fat (and find nutrition very interesting) but am not the biggest salad eater so I have been eating other veggies like spinach, green beans, lima beans, peas, carrots, onions, peppers, and tomatoes.
I notice that the plan you have your athletes follow is similar to paleo but do you get very particular when it comes to legumes vs paleo accepted veggies or grass fed beef jerky vs summer sausage and have you noticed any changes in performance due to these diets? Also, what do you think about stuff sweetened with stevia and things like that? The book talks about insulin response so I was just wondering. How do you keep that diet from getting bland?
ANSWER
Treadmill running vs actual running? I’m not sure how the transfer will be …. we don’t have experience with this. But it’s better than nothing. However, many of the APFT sessions can be done at a high school track …. no gym equipment needed. I’d rather see you at the track with a headlamp. That’s what we do.
Legumes are off the menu. In general, the dietary recommendations help athletes lean up, and the cheat day helps them stay on the diet. Leaner generally means better performance.
Sweeteners? – Better than sugar. Use them if you need to. Over time, I’ve found my appetite for sugar/sweet decreases and yours will too. Plus the cheat day helps any cravings.
Bland diet? Be resourceful! There are a bazillion paleo-esqe recipe books out now!
QUESTION
I am currently training for SFAS, I have a decent amount of time before I will be going, much longer than 8 weeks, what would you recommend to be the rest period between cycles of your 8 week Rucking based selection program I recently bought?
I was thinking because it tapers off for a peak that it was possible to just do back to back 8 week programs, if this is in error please let me know, also thank you for everything that you do!
ANSWER
I’d hate for you repeat this plan, – it’s pretty terrible – but if you do take a full week rest between. Don’t count the taper week as your rest week.
QUESTION
I’m about to start the Patrol Officer Training Plan, and I have a question about stretching at the end of some of the rounds. I’ve always held each stretch for 30-35 seconds, is it the same in this program?
ANSWER
I generally say about 10 seconds, or 3-5 breaths. It won’t hurt to hold them a little longer, but pay attention to the overall session time – you should finish in right around 60 minutes. Going much over 60 and you’re likely holding the stretches too long.
QUESTION
I have been following the Mountain Athlete program for a little over 6 months now and I absolutely love it and would like to thank you for putting forth such an amazing product. I have seen improvements in not only my rock climbing ability but also my mountaineering ability. I do however have a question, while I am very excited to begin the new rock climbing program you have started with the MA folks, I was also hoping to continue to do the mountain base sessions in my pre-climbing season so that I could continue to see gains in mountaineering. My question is, can I go back through the MA base sessions and still see significant gains?
ANSWER
I’m not sure what exactly your asking, but I think you’re asking if you can double up with our rock climbing sessions and other training.
Quick answer is yes, if you’re smart and have the time in the day to train. Use the non-rock climbing for strength/work capacity/core and just focus on the climbing-specific work in the climbing sessions.
Will you continue to see gains in the non-climbing work? Probably not … for a couple reasons. First, everyone makes quick and significant gains at first, but as you train longer, you still improve, but the gains aren’t as big. You’ve just become fitter.
Second, by doubling up you can run the risk of overtraining, which will slow you down.
QUESTION
I used to subscribe to base fitness back before SSD. I took some time off due to injury, and over the last 12-14 weeks I have completed your On-ramp program followed by Strength and Honor. I’d like to begin following SSD but I want to time it properly. Where are you guys in your cycle? I’d like to resume my subscription in line with an assessment. In the meantime I was considering repeating S&H or tweaking the last four weeks of the On-ramp program. I was also considering buying Rat Six or Big 24 in the meantime.
ANSWER
When you look at the SSD archives you’ll see where the cycles begin. The most recent cycle began on 2/9/15. You can start there and work forward.
QUESTION
Sir I’m going to be in the field the months before I go to PYSOPS selection with very limited equipment, what plan would you recommend that I can do out in the desert at Fort Bliss?
ANSWER
Couple plans which require limited equipment and should be good for PYSOPS:
1) RASP 1&2 Training Plan: http://mtntactical.com/shop/rasp-12-training-plan/ You’ll need to skip the swimming pool work, but the rest is solid and doesn’t require a gym.
2) Afghanistan Pre-Deployment Training Plan: http://mtntactical.com/shop/afghanistan-pre-deployment-training-plan/
QUESTION
I started the SF45 cycle and it looks good so far. Those Quadzillas are intense.
Another training related question.
My oldest son is 16 this May and I’ve been holding off on letting him do hypertrophy or heavy loaded exercises while he grows into his frame. He is now 6′ and ready for the next level of training. His primary sport is ice hockey and he plays goalie so flexibility and core strength are important similar to our combat chassis foundation.
Would you recommend starting with an on-ramp program, one of the prep programs or something else to get him a foundation this spring/ summer during his off season? He definitely wants to build strength without too much mass gain and maintain maximum flexibility, especially in the lower body.
ANSWER
The SF45 sessions will become a little more gentle as you work through them. After doing the Operator Sessions for 10 years, I’m still finding the right balance for this new programming.
Your son – I’d recommend Maximus: http://mtntactical.com/shop/maximus-strength-power-training-plan/
We deployed this plan with our High School athletes with great results. It’s no joke, and he’ll enjoy it.
We work with a pro hockey goalie here in the summer, and he does his flexibility work on his own … you’re son will need to do the same. Our mobility work won’t push him into the splits he needs to be able to do.
QUESTION
First let me tell you what a fan I am of your programing. I have been a follower since back in the day when your site was free and have been a subscriber ever since it became a pay site. I retired from the Marine Corps after 28 years as an infantryman with multiple combat deployments to Iraq and Afghanistan. I followed your Operator sessions and when I retired I got back into my old pre- 9/11 hobby of mountaineering. I’ve used your Big Mountain program for 2 years now and it h as paid off, last November my climbing partner and I summited two peaks in Mexico 17.1K ft Ixta and 18.4K Orizaba 4 days apart. What was telling was after a 12 hour slog on Orizaba at 52 years old I felt I still had enough in the tank to climb a rope and pugil stick fight. That is a credit to your programing and some decent altitude acclimation.
I was also happy to see you roll out the SF45. Having spent a life moving under load sometimes the volume of Operator and the even the base fitness from Mountain Athlete led me to tweaking myself and aggravating old injuries. The SF45 has been great, it is still hard as shit (quadzillas!) but without logging excessive reps on this old carcass. Which brings me to my question. I’ve recently been selected to to take the NOLS Instructor Course this spring in Lander. The requirements of the course are to hike on and off trail at altitude with a 65lbs ruck and we will ruck 3 out of every 4 days for 3 weeks. To prepare I’ve created a hybrid conditioning program from your SF45 and your Backpacking training plan. I go 5 days a week with an active rest day added in of swimming or yoga and a complete rest day. I kept the gym days (cause I like em) and subbed the short runs with the short fast ruck at 25 lbs and the 60 min endurance day with the long ruck 8-12 miles working up to 65 lbs. I also subbed out some of the core work (Russian Triangles/Ab wheel) with Sandbag get ups (cause I like how much they suck). I felt like I needed to keep up with the weight training SF 45 offers and obviously there is no prep for rucking like actually rucking.
My questions for you are do I have it about right? What am I missing? What corrections would you make? Running is a problem for me I’ve run ultras in the past and while I can still ruck all day I try to avoid the pounding of running on my lumbar and knees.
Hope I haven’t made a Frankenstein out of your masterpieces, just trying to tailor two great programs into what I think I need. Grateful for any observations or advice you might have for me.
ANSWER
Your plan is solid. Later in SF45 sessions you’ll see I change the endurance work from exclusive running to “mode of your choice,” – and I actually ruck ran for 5 miles this Monday. I really enjoy it, for some sick reason!
Even after 3 months of SF45 programming I’m still finding my footing for that programming, but things are beginning to settle some – which you’ll see as you continue with those sessions. Strength work in the gym will get heavier, but much less volume. There will be an emphasis on core strength, and the endurance work will continue, but modes changed up.
The one nut I’m still trying to crack is multi-modal work cap efforts in the gym. The volume from these on the joints – especially the knees, can be high. So, I’ve avoided it some, and it’s a “hole” in the overall current design.
From the 10,000 foot level, guys in our age bracket have a greater recreational need for endurance, than intense work capacity, but we need to be able to tap into that energy system and fitness demand for emergencies and other activities.
Part of my hesitancy are my own joint issue. I actually had my Head Coach come down and record the grinding sound my right knee makes when I squat yesterday …. no real pain, but Jeez…. pretty gnarly sound!
Sorry for the rant. Again, your plan is solid – just listen to your joints and pull in the reins when necessary.
QUESTION
I was thinking of combining either valor or fortitude in the morning with specific ruck and run work in the evening. I just wanted to know your thoughts about doing something like that. I’ve noticed that when I don’t use barbells and heavy weights I Iose a great deal of strength and durability. Would you recommend combining any specific programs to utilize in a train up to SFAS? Thanks as always Rob!
ANSWER
Congrats! Couple options:
1) Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/) in addition to the Rucking Improvement Plan: http://mtntactical.com/shop/4-week-ruck-improvement-program/
2) Fortitude – which combines heavy barbell-based strength training with rucking and running: http://mtntactical.com/shop/fortitude/
QUESTION
I’ve been looking at your packets for a couple of weeks. I’m sure each was created with specific objectives, but if I’ve coupled 357 and Run Improvement a few times over now, will I see as much benefit from Bodyweight or Sandbag in the weeks ahead of knocking out Rat 6 with Ruck Improvement or 357 with Run Improvement? More importantly, should I expect any decrease in strength or run performance as a result?
ANSWER
I don’t have an exact answer for you. The packets are designed over the course of 9 months to build an athletes base fitness (strength, endurance, work capacity, stamina, durability) in preparation for the final plan – Rucking Based Selection Training Plan – which is very “sport specific” to the selection.
In general, if you stop lifting heavy barbells, you’ll get weaker, even if you’re doing strongman or bodyweight work. If you stop running to ruck, your running performance will likely decrease.