QUESTION
I am very interested in buying your athlete subscription plan, but have a couple of questions :
Once I will be subscribed to your website, how does it work ? Will I be able to access any plan on any time and/or switch my ”active” plan anytime, for example ; monday and tuesday doing the military athlete daily plan, wednesday doing one workout of the peakbagger plan and so on, you get the idea.
I am asking this question because I am training for obstacle races (just like Spartan races), the main season here in Quebec, begin in may and finish in October. The main event I am training for is the OCRWC (OCR World Championship), which is a short 3k obstacles heavy course and the other day is a 15k distance. But I need to qualify(top 5 in elite wave or top 5 in age group) in previous races which are mostly 6k and a couple of 13-15k.
I am feeling that maybe one of your plan or daily session would need some ”tweaking” to fit my goals. I dont know if the military athlete daily plan would be a better fit for my sport than the mountain athlete one because there is a good deal of upperbody and carrying needed in ocr races.
I thought of doing big 24 right now to gain some strength before the season coupled with my running program and then….? I really am looking for advice here, what are your thoughts ?
sorry for my english !
ANSWER
- You will simultaneously have access to all of our training plans, including daily sessions. You can bounce around if you like, but I’d rather you didn’t. That’s called “working out” and I’d rather have you “train” toward a specific goal … i.e. one plan at a time.
- I’d recommend you jump into our Military programming, and start with Hector: http://mtntactical.com/shop/operator-hector/
– Rob
QUESTION
I’ve been aware of MTI for a little while now and am really excited to explore the training programs. I was wondering if you could give me your two cents for my initial program selection. I am a smokejumper who has always been one of the better runners but less gifted hikers in my fire crews. That’s probably in part because of my build (5’11” 155lbs.) and in part because I favor running marathons over lifting weights in the winter. I’m getting ready to transition out of smokejumping and into volunteering in a structural fire department while working as an arborist/tree climber. So I’d like to maintain much of the same sort of fitness I’ve always needed for work capacity and injury prevention in wildland fire, but with an added emphasis on relative strength to benefit me in structural firefighting. I have perused the fire/rescue training programs a bit and was wondering if you feel any particular one would meet my base fitness needs more than another. I see that Leopard has a strength emphasis, but I figured you’d be the best person to ask. Thanks again for setting me up with the subscription! I’m really excited to try out a tactical athlete specific training program rather than just coming up with it on my own as I always have.
ANSWER
Your plan is solid in going with the F/R programming, but start with Jaguar: http://mtntactical.com/shop/jaguar
– Rob
QUESTION
I was wondering if you could point me to which of your plans you would recommend.
I’m training for a running stage race that will happen in mid June…roughly 15 weeks out. It’s 3 days (Fri -Sun) and each day is between 18-22 miles. There won’t be too much elevation gain each day (roughly 1500-2500’/day).
Thanks!
ANSWER
I don’t have a specific plan for a race like this … and I’ve never designed one. Our Ultra Pre-Season (http://mtntactical.com/shop/ultra-running-preseason-training-program/), 50-Mile Ultra (http://mtntactical.com/shop/50-mile-ultra-plan/), and 100-mile Ultra plans are designed for one time events. This is a little different as you’ll be doing 22 miles/3 days in a row.
So my best advice would be to seek a specific stage race plan for this or, find and hire an ultra coach.
If you wanted to continue with our stuff, I’d recommend the Ultra Pre-Season, followed by the 50-mile Ultra Plans. My sense is this would get through days 1 and 2, and have way through day 3, then you’d have to suffer/survive the last half of day 3!
– Rob
QUESTION
I am very interested in your Advanced Programming Seminar coming up in May, but I wanted to find out if it would be appropriate for me. I am an “advanced” athlete- so my husband likes to say. I have been working out for about 20 years now, started out by getting certified as an aerobics instructor and most recently as a member of crossfit. I use crossfit for conditioning and to help my marathon running. Admittedly, I have not done any of your exercise programs but have been looking into it. My husband just introduced me to your site a few days ago so I have been reviewing the plans to see which would work for my goals. With all that said, do you think I would fit in with the group you anticipate to participate? My primary purpose for attending the class is to gain more knowledge so that I can work out more efficiently and smarter. I have decided to try to qualify for Boston in the fall and to work toward that goal, I need a better understanding of how to approach my training so I do not waste my time with garbage workouts. I appreciate your time.
ANSWER
This is an Advanced programming course … so coming in we expect coaches/athletes to be familiar with exercise, know their way around the weightroom, and have had done some programming. Better would be to have completed our programming and been familiar with our articles/writing as well. In the past we’ve had students attend with strong endurance backgrounds only, and they were lost with the gym-based programming because they didn’t know the difference between a total body and a lower body strength exercise. Also, we expect students to already have some programming experience … not with our stuff, but have been programming for themselves at a minimum, and ideally for other athletes as well. These students just get so much out of the course.
My sense is from what you’ve written you’re not quite ready. At a minimum you’d want to complete one or two of our Mountain Base cycles before attending.
Also … understand our focus is on training mountain and tactical athletes. We are not professional endurance race coaches (Boston). Something for you to consider if you’re looking for a specialist there.
– Rob
QUESTION
I found out about Mountain Tactical Institute from an Outside Magazine article. I have what may be a silly question: are your subscriptions and plans intended for people to do in their own gyms? Some context: I have a personal trainer, but would love to be able to buy some sport specific programs to do on my own for days I’m not with my trainer, in the off season.
ANSWER
We have athletes all over the world who complete our programming alone in their personal garage gym, or alone in a rock gym, globo-gym, ymca, crossfit gym, etc. We also have coaches who purchase our programming and deploy it with their own athletes, and we’ve had individuals like you have their personal trainers coach them through MTI programming.
– R
QUESTION
I hope that you’re having a great day and that this finds you well. I am a police officer with the … Police Department. I am also an avid listener of the Art of Manliness podcasts and was introduced to your website and programming through these podcasts. I looked up your website and was incredibly impressed by your website and especially, your programming. I am certainly someone who values the identity and mentality of being a tactical athlete as well as it’s imperative place within law enforcement. I was curious as to your programming and consulting in its relation to law enforcement agencies and their academies. I am always looking to see what can encourage and motivate officers to be healthier and more effective in their positions and feel that your programming would be an amazing catalyst for that.
With this, I was just curious as to how that potential conversation could be started.
ANSWER
I’m not sure of your specific question, but in general we’ve had both LE and Fire/Rescue Academy instructors deploy our programming with academy classes. We’re currently working on pre-Academy plans for both LE and F/R, but have not yet considered creating a complete programming package for Academy instructors to deploy for the duration of Academies.
I would say our approach to First Responder fitness is contrarian (http://mtntactical.com/all-articles/first-responders-tolerate-unfit-police-firemen/), unapologetic and direct. We’ve done extensive work, thinking and consideration of first responder fitness, and especially the inherent weakness of fitness cultures at most first responder units. We’ve created a Unit Fitness Leader’s course for First Responders, as well as developed specific suggestions to improve the cultures.
On the programming side, I believe our mission-direct fitness programming for LE and F/R is cutting edge and second to none.
I’m not sure if I answered your questions …. but at least we got the conversation started!
– R
QUESTION
Was listening to you on the backcountry hunting podcast and had a question. I’m a police officer and hunter. I was wondering which plan you would recommend?
Thanks
ANSWER
Fitness priority should be for your career in LE.
Use our daily LE Sessions through a subscription (http://mtntactical.com/shop/master-subscription-plan/) and 8 weeks before hunting season, start the Backcountry Big Game Hunting plan (http://mtntactical.com/shop/big-game-hunting-training-program/).
The focus of the plan is to develop your “mountain chassis” – legs, core, and lungs for long days working up and down the mountain, and pack outs.
We also did a two part study on the physical demands of backcountry hunting. It’s a interesting read. Check them out.
Quantifying Backcountry Hunting Physical Demands
Backcountry Hunting Part II: The Physical Demands
– R
QUESTION
I’m training for the GoRuck HTL in the fall.
I completed SFAS a year ago and have the full selection-ruck program. I am currently midway through RAT-6 and started the ruck improvement program.
If I continue with the full selection train-up, will that be sufficient for the HTL?
Thanks
ANSWER
The Ruck Improvement plan isn’t specifically geared towards preparing you for a GoRuck HTL. You need a event specific plan.
Recommend you use the GoRuck Heavy (http://mtntactical.com/shop/goruck-heavy-training-plan/) plan to prepare for the HTL. It will develop your rucking along with stamina, strength endurance, and build your mental fitness with long hard grinder sessions on Saturdays.
– R
QUESTION
Sir,
I’ve been pondering a question as I’ve been absorbing your thoughts on the strength & fitness demands for tactical athletes. Is there an ideal bodyweight to height ratio where military athletes can maximize their strength & relative strength while not penalizing their endurance and agility? I agree with your thoughts on relative strength, as well as the price paid in endurance fitness when a soldier gets too heavy. However, having some mass does seem to help in rucking, as opposed to unloaded distance running where almost all mass is counterproductive.
To extrapolate this to my personal situation, I’ve always been a skinny/lanky type (5’9″, ~150-155#), but with good lower body strength. In recent testing I’ve achieved the below, with your strength standards for my bodyweight published after my lift:
Front Squat – 245# (225)
Hinge Lift – 345# (300)
Bench Press – 190# (225)
Push Press – 155# (165)
Squat Clean – 205# (185)
However, I have an extremely high relative strength score of 6.14. Being lighter obviously helps the relative strength score. For my particular case, I’d probably perform better with a slightly higher amount of muscle mass, as long as I can stay lean.
More generally, I was wondering you’d noticed any trends regarding height/weight ratios on the military side. I deal with a lot of skinny college-aged cadets in my current position, and would like to be able to grow them into strong, durable, long-lasting warriors as much as possible before they become officers. In the type of fitness required by our communities, its seems that everything is a tradeoff – but there should be a point where downsides are minimized as much as possible. Thank you for your thoughts.
ANSWER
David –
We’ve seen a correlation between overall size and rucking abilities. Bigger guys with a strong aerobic base can generally handle the ruck better. On the other hand, we’ve also seen plenty of examples of smaller, fast guys who can transfer that speed to rucking as well. It’s hard to say if their is a “ideal” bodyweight/height ratio for military athletes… too many individual variables involved to classify it.
With that said, it’s glaringly apparent when a soldier is A) fat and slow, B) too skinny and weak or C) overly muscular and gasses fast. The overly muscular guy is just as much of a liability to his team/squad/platoon as the other two, even though he looks like Rambo. Young soldiers are most tempted to look like this, without little regard for their actual physical performance.
Keep in mind that your cadets will start to naturally fill out as they get older and their bodies mature. Get them in the right place in terms of Relative Strength, balanced with the other fitness attributes, and the rest will take care of itself. Building the right kind of mission-direct fitness culture is the first step to avoiding the Rambo wannabe’s.
Here are some links to our recent Rucking studies… might be interesting for you and your cadets.
Rucking Pilot Study
Rucking Deep Dive #1
Rucking Deep Dive #2
– R
QUESTION
Hello,
I’ve recently lost a large amount of weight and am now looking to increase my body weight movements. IE being able to do more push-ups, pull ups, etc. Which plan would you recommend?
Thank you for your time.
ANSWER
Congrats on the weight loss. I’d recommend the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
It’s designed to scale to your current fitness levels using multiple assessments and percentage based progressions for the bodyweight movements.
The exercises involve lower, upper, and total body movements. Here’s a example of how the plan progresses your max number of bodyweight exercises based on your assessment results:
Athlete performs 40x Squats, 25x Hand Release Push-ups, and 30x Sit Ups during Session 1’s calisthenics assessment. Session 3 calls for:
(1) 5 Rounds
40% Max Rep Squats
40% Max Rep Hand Release Push Ups
40% Max Rep Sit Ups
Which means …..
40% of 40x Squats = .4 x 40 = 16x Squats
40% of 25x Hand Release Push Ups = .4 x 25 = 10x Hand Release Push Ups
40% of 30x Sit Ups = .4 x 30 = 12x 0 Sit Ups
So … This athlete would grind through 5 rounds of ….
16x Squats, then …
10x Hand Release Push Ups, then …
12x Sit Ups
The plan also includes power training and aerobic endurance through unloaded running (up to 90 minutes) and shuttle sprints.
Let us know if you have any other questions!
– R
QUESTION
Hope you’re enjoying the snow in Jackson.
I’ve been exclusively climbing, skiing, and doing Founder-style low back work for the past six months and, although my climbing has improved, I’m feeling like my overall strength is lacking (not shocking). I’d like to start the Alpine Rock plan as it includes a more structured approach to working on lower body and core integrity, but want to avoid the rigidity of lapping TR routes and bouldering. Do you have any suggestions for modifying it to include led and some outdoor sport on weekends?
ANSWER
The “rigidity” you’re taking about is the difference between “training” and “technical practice.”
Lapping Top Rope routes and the bouldering drills aren’t designed to improve you’re technical ability, they are designed to “train” your sport-specific fitness …. especially climbing-specific work capacity and stamina.
Lead climbing and weekend climbing are “technical practice.” Certainly lead climbing is more fun than repeating top rope laps, but it’s not the near the same on the fitness side. With climbers there’s always this “deficiency seesaw” between fitness and technical ability.New climbers, especially men, are generally “heavy” on the fitness side and “deficient” on the technical side. They need to work on their technical ability.
But, I’ve found as climber’s technical ability improves, this “seesaw” begins to even out, and then tilts back and forth as the climber advances … and at any one time, either fitness or technical ability is the deficiency.
So, no, I wouldn’t recommend you replace the TR laps/bouldering with lead climbing in the rock gym.
Weekend climbing? …. this is valuable technical practice, and in general you don’t want your gym-based work to interfere with the actual sport on the weekends … so this might mean skipping one of the climbing-specific training sessions during the week so you are well-rested for your weekend climbing.
– Rob
QUESTION
Rob
I’ve seen you in the past suggest to those training for a pipeline take a week off between plans as a deload if time permits. I’m finishing 357 Strength, which does not have a deload week. What do you suggest for those of us who have successfully finished our pipeline and are now just training daily for our job? Should we just hop into the next plan or take a week off?
Side Note: 357 Strength might the most fun in the weight room I’ve ever had. It has also left me feeling less beat up than RAT 6 so that has been a pleasant surprise. I’m planning on doing Operator Hector as a follow on plan as it seems to incorporate a lot of the features of 357 Strength that I found so enjoyable.
ANSWER
Still taking a “deload” week between cycles is advised. Our lab rats will get a deload week between cycles, and I’d recommend you do the same. We will usually do a couple moderate distance runs during the “off” week. 3-5 miles max.
If you’re recently out of a pipeline, you could start using our daily Operator Sessions (http://mtntactical.com/shop/master-subscription-plan/) which have built in deload weeks.
– R
QUESTION
Sir,
You had answered a question once in the Q&As a long time ago about the legal use of your training plans and I just wanted to clarify since I couldn’t find that one. My squadron has had a rash of USAF PT Test failures and I wanted to offer the program I had purchased to help them. If I remember right this was ok as long as I was there leading the sessions but it was not ok legally if I were to just give them the binder and they do it on their own. Am I correct?
Thank you for your time and thank you for the program that has ensured I continue getting “Excellent” every year.
ANSWER
It’s okay for you to use the plan to coach several athletes.
It’s not okay for you to give the plan for them to complete on their own.
Thanks for asking … speaks well of your integrity.
– Rob
QUESTION
I have a few questions about the week one, day one AM workout:
AM SESSION:
Warm Up:
3 Rounds
Run 200m
8x Push-ups
8x Sit-ups
2/3x Pull-ups
Instep Stretch
What are the rest times in between the 3 rounds for the 200m?
What are rest times for the 8x push ups and sit ups? Or does “8x” mean 8 repetitions, not sets?
What are the rest times for the 2/3x pull ups?
ANSWER
This is a circuit ….
Run 200, then immediately do 8x push ups (8x = 8 reps), then 8x Sit ups, then 3x Pull ups (2/3x = 2 for women, 3 for men), and the Instep Stretch.
The Instep Stretch is your “working rest” between “Rounds”
You’ve now completed one round.
Now do the whole thing, two more times for 3 rounds.
– Rob
QUESTION
Quick question for you about nutrition. I will be attending a two week selection process this fall. It’s for one of the packages you have that I purchased. I was wondering what you recommend for food to bring during the selection. From what I know, we are provided with MRE’s, but are allowed to bring bars, powder, gels, etc.
Cliff bars vs protein bars, gels with caffeine vs gels without, etc.
Thanks for your time,
ANSWER
Ideally you’ll find which carb source (gel/bar) works best for you individually during the training sessions and mini events in your program. Test different brands/types during your train up.
At Selection, I’d recommend, in addition to gels/bars during movement, a high calorie recovery power/shake mix when you get back to your gear. It’s a great way to get a bunch of calories, really fast, and hydrate at the same time. There are a bazillion different types, but look for a “recovery” shake with 2:1 or 3:1 carbs to protein.
– Rob
QUESTION
Mr. Shaul,
I am currently working through the APFT Improvement Plan. I really like the running workouts; I feel they’re much more effective than the traditional “run a lot” method.
But, as I’m sure it’s implied, I’ve let myself get out of shape. I’ve watched your recent video on base fitness, and I’ve read some of your articles on being a tactical athlete and the “burden of constant fitness.” I want to become a tactical athlete because I don’t feel like I currently am one. I’m not sure where to start.
Do you think I should work on another plan while completing the APFT Improvement Plan? If so, what plan would you suggest to start me off on becoming a tactical athlete?
ANSWER
Good first steps on identifying that you’re not where you want to be in terms of being a tactical athlete.
I’d recommend you stick with the APFT Plan for now. If you’re still committed once it’s finished, you could start with the Greek Hero Series plan. (http://mtntactical.com/shop/greek-hero-training-packet/)
It includes 6 plans which represents our latest theory and methodologies on strength and conditioning for military personnel. It trains all of the fitness attributes (Stregth, Work Cap, Endurance, Chassis Integrity, and Tactical Speed, Power, Agility).
You can buy this packet by itself, or you can sign up for a subscription (http://mtntactical.com/shop/master-subscription-plan/). All of the Greek Hero plans are included in the subscription.
– Rob
QUESTION
Greetings,
I am looking for a plan for someone (at sea level) looking to get lean/cut as I used to bodybuild but am looking to just lean up and strengthen my core. I do spend a lot of time hiking in the mountains when I can but do not have access to a lot of elevation here.
Thank you,
ANSWER
If you want to lean out, I’d recommend the Fat Loss Plan (http://mtntactical.com/shop/fat-loss-training-program/). It has multiple 2-a-day sessions, and progressions that are scaled based on your current fitness assessments.
No mountains needed, all that’s required is a pair of 25# dumbbells, a 17-20″ box, and a known distance running course. Any high school track will work.
Good luck!
– Rob
QUESTION
Hello Rob,
My name is Dave. I purchased your SFOD-D package in mid November. I’ve since completed Big 24 with good results and Fortitude which i loved. The progression was fantastic and i already feel more robust in my lower body and overall more solid.
I am currently on week 2 of Valor and looking ahead i have some questions regarding the programming. Our selection course is very similar to SAS selection, testing and DS led hillwalks on week 1 followed by 2 weeks of individual hillwalks with increasing weight and distance, culminating in a 40 mile march at the end.
- With regards Valor, i was wondering would it be benifical to include another long moderate run on day 6 of each week. Having built up to 9 miles at the end of Fortitude i would hate to loose that endurance.
- Also, the same question for Resilience, would it be beneficial to include a long run on day 6 each week.
- Having recently published your Greek Hero package, i see your recommending it in your Q and A’s a lot. With your newer chassis integrity philosophy you use in Resilience, do you still think the Virtue series is the best program for this type of selection? Just wondering what your take on it is.
- With regards the SFOD-D program itself, i’ve looked over it many times and am really looking forward to it. It wont be easy but looking at it i know it’ll improve my rucking enough to pass.
My question for this is regards the Saturday long walk. Where i live i have access to plenty of mountains, both very steep and the ones where ill be completing the course. Am i better to do the plan as prescribed and walk on undulating terrain with the weight for the distance, or reduce the weight and do my long walks in the mountains. The speed id be walking at would vary but an average of 4KPH is all id be able to maintain. Or would it be better to mix it up and do both. Or do as prescribed and every 3 or 4 weeks do a week in the hills?
- I’ll be starting the SFOD-D program approx. 15 weeks from selection, this is because i cant guarantee ill get 10 straight weeks to train without getting sent away for the odd week, the 15 weeks should guarantee ill get the 10 weeks done. My final question is if i do somehow manage to complete the 10 weeks straight with 4/5 weeks left until the course, what should i do before the course.
I apologise for the amount of questions, i have checked your site for answers on this program and couldn’t find any. I hope you haven’t answered these questions before, as id hate to waste your time.
Theres no rush on any answers, and i appreciate the time you take to answer any questions.
Kind regards
Dave
ANSWER
1 & 2) You should complete the program as prescribed for the first three weeks. If you’re making all of your interval times and progressions, than it’s ok to add on another run or extend the mileage on the moderate paced run. Priority is making your progressions and ensuring you are getting enough recovery time.
3) The Virtue Series will still work. We’re working on updating previous plans with our current Chassis Integrity theory, but it won’t hurt you to complete it as prescribed no
w. More on our Chassis Integrity theory here
4) If you know the area where your future selection will be held, do your long Saturday rucks there. Many athletes don’t have access to varying terrain, and 99% don’t have access to where they will be during their respective selection. You will still want to get your rucking intervals done on similar ground as your assessment to develop speed over a long ruck. Keep in mind that most selections have initial “gates” which you must pass in order to continue in to the course. Make sure you can pass that standard.
5) You can repeat the last five weeks of the program if you end up with those extra weeks, but ideally you start the plan as close to 10 weeks before the report date as possible. Pay attention to what your body is telling you… we want you to get to selection as healthy as possible. You won’t get past Day 1 if you are the most fit, broken guy in the course
– Rob
QUESTION
Hi There,
First off, love your training plans and appreciate your time in reading this. Worked through your Alpine Running Training Plan late last year and am now going through the Bataan Death March plan as prep for that next month.
Anyway, my big project for the year is to complete something here in Utah called the WURL (Wasatch Ultimate Ridge Linkup).https://door5.com/2015/08/23/wasatch-ultimate-ridge-linkup-wurl/
It’s basically a 38-mile, 18,000′ elevation gain (and loss) ridge run/scramble here in the Wasatch Mountains.
A bit about myself, I’m a 6’3″, 220# guy, 37 years old. I have very solid cardio for a big guy. Denali climber, former Marine Scout/Sniper, AT Thru-hiker, spend a boatload of time here in the mountains, did about 400,000′ of elevation gain hiking last year, rowed a 100K, aiming for a Bataan Death March ruck time of ~5:15-5:30. Not a great athlete, just comfy with long-term pain. That being said, as best as I can tell, no one has completed this thing has weighed over 160#, let alone 200#. I’d like to be the first 200#er to complete this bad boy. I’m sure I couldn’t complete this in under 24 hours if I spent the rest of my life training for it, but my goal is to knock it out in one push (no sleeping), probably in the 36 hour range.
Finally, my question is: What sort of training plan (or plans) would you recommend from your site? I would start training specifically for this immediately after the Death March on March 19th. Aiming for a late September attempt. I’ll be throwing in a couple races like the Speedgoat 50K and Timp Trails Marathon, but using those more as “mini-events” for training.
Thank you again, I’m sure you’re plenty busy. Have a good one!
ANSWER
I’d recommend Ultra Pre-Season (http://mtntactical.com/shop/ultra-running-preseason-training-program/) into the 50-Mile Ultra Plan (http://mtntactical.com/shop/50-mile-ultra-plan/).
This will cover the distance, the trick will be the elevation gain/loss. Best would be to do your long runs in these plans on trails with lots of elevation, gain/loss.
It’s not the gain that will hurt you … it’s the downhills, as you know. You could supplement your running with Leg Blasters, 2x/week.
– Rob
QUESTION
Hi Rob,
My name is matt. I was turned onto your website by one of my friends who used your program while training for the police academy. By my estimations I am probably about 3-4 months out from hiring (hopefully) by LAPD or another local department I applied to. I decided it’s time to ramp up my training and I was pushed in your direction.
I want to make sure I am picking the best program for me. Below are my current stats and what I have available to me for workouts:
Longest run:4 miles @ 9:40sh pace
1.5 miles @ 12:30 (fastest time)
Currently I do 3 sets of 25 push-ups, 25 sit-ups, and 10 pull-ups 2-3 times a week. I will also do some weight training and additional running, working out a total of 5 days a week. I currently workout at LA fitness and run at my local junior college (outdoor track).
I feel like my biggest weaknesses are my core and my running, and these are the areas I want to most improve on.
Please let me know what program you think is best for me.
ANSWER
Start with the Bodyweight Foundation plan. This will increase your max reps for bodyweight movements commonly seen in LE academies as well as work on your running speed for shorter distances and long distance endurance.
Then move on to the LE “Spirits” Packet. This is programming specific to the needs of Law Enforcement officers and is doable with your current training equipment and outdoor track. The three weeks directly before your Academy starts, complete the LE Athlete Fitness Assessment Training Plan. Good luck!
– Rob
QUESTION
I’m to pick the best workout plan for myself an I need help. I’m in the army on active duty but will be getting out in 6 months. I’m looking for a plan that will get me back in to shape for kick boxing an over all fitness. what would be the best plan for that
ANSWER
I’d recommend the Ultimate Work Capacity plan. It’s a 6 week, 5 day/week training plan with a heavy emphasis on work capacity that covers the full spectrum of training equipment and movements. This should work with the high work capacity emphasis associated with Kickboxing.
– Rob
QUESTION
I emailed a while back and life got in the way. I have been a strength athlete for a long time but I am shifting my focus to do a goruck challenge with the plan to tackle selection in 2018.
I am 6’5″ and at 270 but dropping down to as lean as I can and still keep strength. I can run 4.4 miles and it’s slow but I wanted to see if you had some recommendations on which plans to start with and progress through to get my run time and ruck time in place as well as overall fitness.
I have my goruck tough scheduled for Memorial Day in DC.
ANSWER
I’d recommend you jump right into the Goruck Challenge Training Plan: http://mtntactical.com/shop/goruck-challenge-training-plan/
Also – fix your diet. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
Hi Rob,
I am 30 years old, and am highly interested in military-style training as I believe this style of training can build an outstanding overall level of individual fitness.
Due to heavy work loads, travel to and from work, and being a single dad, my time is limited to about 1 hour every day to train. My training history is a solid decade of martial arts and martial arts conditioning.
My access recently to the gym is rare as I don’t really have anyone to mind my son, so I focus heavily on calisthenics at home. I do, however, have an ALICE pack, some kettlebells, several 20kg weight plates, and a pull-up bar. Based on location, I also have very limited access to a pool.
I have just recently completed Stew Smith’s beginner program, designed to get an individual fit enough to start Stew’s 12-week BUD/S program. I have mixed thoughts about this program though. [I left out the pool sessions as I had no access to one].
Based on this brief, and slightly dysfunctional, situation of mine what military or LE program of yours would be a good starting block for me? I just want to achieve a high overall, and general, level of fitness.
ANSWER
You didn’t mention if you have a barbell. Assuming you don’t, I’d recommend you start with Humility. (http://mtntactical.com/shop/humility/)
It includes runs with a weight vest… you can sub this with your ALICE pack at 25#. It’s the first plan in our Virtue Series which is a 4-plan packet. (http://mtntactical.com/shop/virtue-series-packet/)
You can continue with that series progression (Humility, Fortitude, Valor, and Resilience) if you’re enjoying the training. All of those plans are available through out Athlete Subscription (http://mtntactical.com/shop/master-subscription-plan/). Note that the last three plans will require a barbell.
– Rob
QUESTION
Hey Rob,
I’m curious on where to start:
Last time I was in somewhat shape was 2015. From then I just plummeted and am at my heaviest presently. For some reason I can always perform when the task becomes reality such as rescues, EMS calls and enforcement in the backcountry and I have always relied upon my natural talents and mental toughness and so far it has worked. Not sure if this is pure adrenaline or strength or whatever else I have carried with me since high school. I have been getting in and falling out of shape for the last 20 years. Ive always worked out in a gym or just did outdoor recreational hobbies but I can tell you that I have never been in the shape of my life not even by 90%. But in my law enforcement academies I have been through I can come in at the top of my class in certain categories. Mostly strength, agility, smoke sessions, hand to hand combat etc. I dropped into the 10% of my class in my runs and flexibility and body fat.
As of now I am 205-210 lbs (fluctuates from day to day and nutrition)
Age- 34 and turning 35 this year
Height – 6’0
A daily smoker four cigarettes a day. Quitting cold turkey by end of this month.
So if you were ambition enough to join the U.S Army and try out and then volunteer for RASP.
What is the best way to prevent injury and what order would you go with your plans: No guarantees on anything but if the chance arises I’m somewhat ready.
So far I have come up with: (this is all your programming as well)
1 – Fat loss program
2 – bodyweight I ( depending on what you recommend maybe bodyweight II after)
3 – On ramp
4 – APFT
5 – Rucking program
7- RASP
8- Ranger school
and some other plans of your s to help me with strength, work capacity etc
Thanks in advance
ANSWER
Staying in a constant high level of fitness is a personal responsibility, especially if you’re in law enforcement or the military. This starts with you. Relying on a surge of adrenaline or game day performance is a mistake that you will get you, and possibly others hurt eventually.
You ask a few questions here and it comes down to what your currently training for.
It sounds like you’re still a LE Officer. If training specifically for that profession, I’d recommend the LE Spirit Series. This includes 4 plans with 24 total weeks of training that is specific to the needs of a law enforcement officers.
Training to enlist in the Army and go to RASP? I would re-arrange your list a bit.
- Military On-Ramp
- Bodyweight I
- APFT Plan
- Greek Hero Series (Hector, Apollo, Achilles, Ulysses, Perseus, Actaeon)
- RASP Training Plan
All of those plans are included in a Athlete Subscription, which will save you much more money than buying each plan individually. Hope this helps!
– Rob
QUESTION
I’m a 42 yr old construction worker. I’ve been active my whole life and the past 3 years have been pushing my fitness. Mostly body weight with some pack work as well. My main focus has always been hunting that involves a fair amount of hiking. Mostly 5-15 miles a day.
This year I’m trying to up my game. I’ve entered the Train to Hunt competition with my son before he leaves for bigger and better things. I honestly don’t want to let him down and want to be more prepared physically. I’ve been searching for a program to increase my strength and stamina.
This is the reason for this email. Looking at the Humility program it looks like what I have been looking for. I would like to know if this would be a good prerequisite to another harder program after this one to prepare me for the competition which is the end of June (24)
Any information and recommendations would be appreciated. I don’t have a ton of time and am currently not a member of a gym.
Thank you for your time
ANSWER
Here is our Backcountry Big Game Training Packet: (http://mtntactical.com/shop/backcountry-big-game-hunting-training-packet/)
This is the series of training plans (7-months) to lead athletes into their backcountry hunt.
Our focus with this plans, and especially the final one, the Big Game Hunting Training Program (http://mtntactical.com/shop/big-game-hunting-training-program/), is an actual hunt … not an artificial event like the Train to Hunt events and I’m honestly not familiar with those event specifics.
What I’d recommend you begin training for your hunt, and work backward in your training from there using the plans in the packet. You want to complete the Big Game Hunting Training Program the 8 weeks directly before your hunt … so if you start chasing Elk Sept.1, you have about 6 months.
So instead of training specifically for the June event, use it as a hard training day in preparation for your hunt.
If you do want to specifically train for that event, Humility is an option, with the exception of the loaded running (25#) …. my understanding of those events is the pack loads are heavy. You’ll want to match the load in the event and replace the loaded runs in Humility with heavy rucks.
– Rob
QUESTION
Good afternoon Rob,
I am planning on joining the military and have a significant interest in the special forces (Army SF). I am currently training for Mt Rainier which I am climbing in August. What plan would you suggest I start on for basic training leading up into special forces selection?
Thank you,
ANSWER
Train for the near target, which for you in Mt. Ranier. I’d recommend the Big Mountain Climbing plan (http://mtntactical.com/shop/big-mountain-training-program/), which is designed specifically for mountain objectives like Ranier.
Once you’ve completed the climb, you should transition to Military specific training. If you’re within a year of enlisting after Ranier, use the Ruck Based Selection Training Packet (http://mtntactical.com/shop/ruck-based-selection-training-packet/). This is 10 months worth of programming specifically for SFAS.
Assuming you aren’t in the military now, you’ll have to go through Boot Camp and follow on training before hitting SFAS. This will get you to a high level of fitness prior to Boot Camp. You might lose some fitness there, but you’ll be well prepared when selection comes along. Good luck!
– Rob
QUESTION
Hello Mr. Shaul,
I have an 18yr old son who is going into an ROTC program starting in late June of this year. He has no real gym training experience, but does have 11yrs martial arts( Okinawan close fighting), rock climbing 4yrs, 2yrs track, and is very active in outdoor recreation ( hiking/camping since he was 5 yes old). He stands 5’81/2 and weighs approx. 127. He has a very lean and wiry build. What program(s) would you recommend for him along with a training time line since he has only 4 months to train.
ANSWER
Best place to start would be our Military On Ramp plan (http://mtntactical.com/shop/on-ramp-training-plan/). It’ll introduce your son to gym based lifts and work capacity efforts, balanced with endurance and chassis integrity work.
From there, sign up for a Athlete Subscription (http://mtntactical.com/shop/master-subscription-plan/) and start doing our Operator Sessions. Good luck to him!
– Rob
QUESTION
Hey Rob,
I was looking in to your site and programs and am very interested. I like your training style and what you have to offer. It aligns spot on with my thoughts/point of view/training discipline/beliefs, etc.
I was wondering what the difference is between buying a program, say the “50 mile ultra running training plan” vs. being a monthly member? It seems as though you get access to everything as a member and it is cheaper, than to just buy 1 program. I am confused how this works and what would be the best option for me.
What is the benefit of a plan vs. the membership?
I am doing the Bryce Canyon Ultra Marathon 50 miler on June 17th.
So, I have a few more questions, if you will bear with me:
1) Will this program help me to run it better/stronger/faster, or just get me to the finish?
2) Is this just a strength program or does it incorporate what I should be doing running-wise as well?
3) Why is the plan only 8 weeks?? That’s a bit short for such a big race isnt it? I mean, I know I have been training and have a 50k in a couple weeks. So, that’s not an issue, but just curious why it is that way, knowing that a typical plan should be at least 16 weeks.)
4) What can I expect from the 50 plan? How is it structured? How many days per week strength vs running?
Is there anything else I should know or be aware of?
Thanks for your time and your patience!
ANSWER
Plan vs. Membership? With a plan purchase you get access just to that plan, but you’ll have access forever. With a membership you’ll get access to all our plans (around 200x now), but you’ll lose access if you cancel.
- Better/stronger/faster, but it is not individualized coaching. If you’re a serious, competing athlete, you should hire a professional Ultra coach who will individualize your programming.
- Both, with a heavy emphasis on running. Click the “Sample Training” tab for sample training sessions.
- 16 weeks from zero. As stated in the overview, “You must be able to run 13 miles nonstop and handle 41 miles of volume in a week to begin this plan.” If you’re starting from zero, begin with our Ultra Running Pre-season Training Plan (http://mtntactical.com/shop/ultra-running-preseason-training-program/) which is an 8 week plan and builds you to 41 miles/week.
- From the Plan Overview (http://mtntactical.com/shop/50-mile-ultra-plan/):
Product Description
This 8-week program is designed specifically to train athletes for a 50-mile ultramarathon. For competitive racers, it is intended to be used as the first block of training following a rest or transition period. As the first block, you should complete this training program before any important races for your season. For recreational runners, this plan will prepare you to complete your first 50-miler.
You must be able to run 13 miles nonstop and handle 41 miles of volume in a week to begin this plan.
The training program begins with a 7-mile assessment to find your lactate threshold heart rate, and then deploys heart-rate based zone training intervals moving forward.
In addition to running, this training plan also includes gym-based strength sessions.
Weekday run sessions will typically be 2 hours or less. Weekend run sessions will typically take 2 hours or more. The strength sessions will take 90 min. including the short run afterward.
The weekly schedule for the first four weeks is:
Monday: Rest
Tuesday: Gym-based Strength and Base Run
Wednesday: Lactate Threshold Intervals
Thursday: Gym-based Strength and Base Run
Friday: Tempo Intervals
Saturday: Base Run (High Mileage)
Sunday: Base Run (Moderate Mileage)
The weekly schedule for the second four weeks is:
Monday: Rest
Tuesday: Lactate Threshold Intervals
Wednesday: Gym-based Strength and Base Run
Thursday: Tempo Intervals
Friday: Base Run
Saturday: Base Run (High Mileage)
Sunday: Base Run (Moderate Mileage)
Note: The primary difference between the 100 Mile Ultra Plan and the 50 Mile Ultra Plan is the distance in weekend runs. Otherwise much of the training is the same.
– Rob
QUESTION
Hey Rob,
I have a GORUCK Challenge coming up in March. I’ve completed the challenge program fully once already and am completing it again. This time I slightly changed the mini-events (kept the objective the same), added weight to the Tues/Thus rucks, and added an extra week similar to the fourth week. I feel fully prepared for the challenge. After the challenge in March I am signed up for another one every month until June (March 18th, April 22d, May 13th, then a challenge and light back to back on June 3d & 4th)
My specific question is what do I do between the March challenge and the June challenge? I feel pretty well prepared and am thinking that I will just need to maintain the fitness level running the challenge plan twice has given me. Should I keep running slightly modified versions of the challenge plan? Run daily operator sessions while possibly adding mini-events on Saturdays? Maybe Valor but sub some of the running with rucking?
Thoughts? Thanks!
ANSWER
With that frequency of events, you are basically a “in season” athlete. Here is what I’d recommend.
1) Take a full week off following each event. Let your body rest and recover.
2) Use Valor, but you can replace the long run on Friday’s with a ruck.
3) The week prior to each event should be a deload week. You can use Week 7’s deload week in Valor.
Most importantly – listen to your body. Fatigue and low energy is your body telling you to rest. Do it! Make sure you don’t bonk during the events. Good luck!
– Rob
QUESTION
Hello Rob I’m 38, 215pds and I have been doing Starting Strength and made great strength improvements. But I’m wanting to get into an all round fitness. I read up on your operator sessions and was wondering if it’s for me being 38. Or do I need to work up from something else to do it?
ANSWER
Start with our On Ramp program (http://mtntactical.com/shop/on-ramp-training-plan/). This will help round you out with work capacity, endurance, and chassis integrity. From there, Operator Sessions would be fine. We have plenty of athletes in their late 30’s and 40’s knocking it out. Good luck!
– Rob
QUESTION
Good morning,
So I recently injured my right hip during my APFT 2 mile run. Best time yet but, they are thinking stress fracture still waiting on the MRI.
The humility plan I have been using (going through my second round) has alot of running which was great before not so much now. Anyway I can modify it?
I was looking at the core strength plan and coming back from a leg injury. Would the core strength plan be okay for my injury or should I look at your recovery workout?
I am going stir crazy doing nothing but pull ups and 1 leg pushups right now…
ANSWER
Use our Leg Injury program (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/) and let your leg heal. The plan is no joke… we just had a pro soccer player complete the plan here in Jackson as he recovered from ACL surgery, and he had great results.
– Rob
QUESTION
Rob,
I used your GoRuck Heavy Training Plan in 2015 and it helped me successfully complete the event with a great team of 17 in Tampa,Fl DEC2015.
I currently have a RT shoulder impingement that I’m dealing with. Do you have a strength and conditioning workout that you suggest for those with a shoulder impingement?
ANSWER
You’re asking the wrong question. What you should be asking is for exercises and routine to help address the issue.
I’m not a shoulder impingement expert but here are a couple resources we’ve had some success with.
1) Small Book called “Fix Your Own Rotator Cuff” – you can buy on amazon.
2) Crossover Symmetry …. bands and exercises to help with shoulder health originally developed for baseball players and picked up by many crossfitters. We purchased the set and have had a little success with it.
You can also do a solid google search and find more resources. Again … I’m not a shoulder impingement expert.
– Rob
QUESTION
Rob,
The odometer turned 61 this month, and I’m struggling with fitness for mountaineering, downhill skiing, and other outdoors stuff. I used your Big Mountain plan to climb the Grand with a guide when I was 55 and really liked it, but I don’t think I can get back to it. When I’ve tried, the Sandbag Getups, Mister Spectaculars, and others have left me sore and prone to injury. Do you have a suggestion for guys like me (of which there are many-50k Boomers turn 65 everyday, the “Silver Tsunami”)? Thanks, Craig
ANSWER
We’re working on developing plans for older athletes, but haven’t gotten to it. In the meanwhile, I’d recommend you try the Bodyweight Foundation plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/). It’s a solid overall plan which encompasses bodyweight strength, work capacity, endurance, and core work.
Listen to your body… unless you’re training for something specific, no reason to push through pain.
– Rob