QUESTION
I’ll be joining the military next summer. I have weight lifting experience since 2018. I’m 21 now. I want to be a Army ranger. Do I get the military On-Ramp training plan $39 or RASP regiment 1&2 $89? Or do you recommend something else?
ANSWER
I’d recommend you work through the plans/order in the
Virtue Packet until you get enlistment clarity. Start with the Military Onramp Training Plan.
– Rob
QUESTION
I failed my CPAT test because I lacked training, had weak legs, and ran out of breath during the stair climb. I need to build my endurance before I schedule another attempt at the CPAT test.
ANSWER
Schedule your next CPAT the week after you complete the CPAT Plan.
There are no shortcuts. Just. Keep. Grinding.
– Rob
QUESTION
I had a couple questions about the ‘Hypertrophy for skinny guys’ program.
1. For the stretches as active rest in between each round of supersets, approximately how long are you envisioning? 30-60sec ish? Or like 2-3 minutes? I assumed on the shorter end for Hypertrophy protocol.
2. When loading the lifts, it always assigns “add load quickly until hard but doable.” If I know what that weight is, should I still start lower and build to that in the first 2-3 sets?
Thanks for your time!
ANSWER
Stretches? Work steadily, not frantically. Goals are to finish the session in 60 minutes, and at the same time lift as much as possible for the prescribed reps. For most, 30-60 seconds is about right. If you’re finishing in 45 minutes, it probably means you’re not lifting enough each set.
Loading? Be smart in terms of any needed warm up. No more than 2-3 sets for this, but few, if you’re pushing yourself, can jump right up to their “hard but doable” load without at least one warm up set.
– Rob
QUESTION
Currently working through the backcountry skiing program – starting week 4 and loving it (even when I am not loving it… ha)
Question in terms of maintaining this level of fitness through the winter – is there a specific week that you recommend I continue to repeat/should I just start over at week 1 and work my way through it?
I am in Durango, co so skiing mostly in silverton/the San Juan mountains
So typically tour is anywhere from 3000-5000 vertical with elevation starting at 10k and tapping out around 13k.
ANSWER
I just built a Mountain Athlete In-Season Training Plan, but it’s geared around athletes that are getting after it 2-4x week, and don’t need to train their sport-specific endurance. I’ll add a “Weekend Warrior Backcountry Ski In-Season Training Plan” to my new plan list!
What is most important for you fitness wise is uphill endurance. I’m not familiar with Durango, but in Jackson I’d have you skin up Snow King before work 2-3x week to keep this fitness.
So in general, try to get in 2-4 hours mid-week of uphill movement under load. Skinning with a pack is ideal. Trail Running hills will work. Step ups will work … do 1,000 step ups Tuesday and Thursday … also, skinning on an inclined treadmill will work too.
You don’t want gym-based fitness to negatively impact your on-mountain performance because of soreness or fatigue … so you want to take a full day’s rest before your weekend ski.
Using the Mountain Athlete In-Season Training Plan, and assuming you’re skiing on Saturdays, here’s a proposed schedule:
Monday: Strength Session from the Mountain Athlete In-Season Training Plan,
Tuesday: Uphill Endurance (1-2 hours)
Wednesday: Work Cap + Chassis Integrity from the Mountain Athlete In-Season Training Plan,
Thursday: Uphill Endurance (1-2 hours)
Friday: Total Rest
Saturday: Ski
Sunday Rest
– Rob
QUESTION
I am interested in starting a daily plan but wanted to confirm what is the best option on what to purchase.
I am 52 years old retired Army in somewhat decent shape but need to build my base further. I have no limitations or injuries.
I have scheduled some Green Beret fitness rucks that occur in March and May of next year.
Here are the details of each event:
There is elevation change and I was looking at the mountain specific plans you have and not sure which ones would be appropriate.
Also I just completed GBFs Tactical games 2 day event that they do every December. I have not committed to this event for Dec 2025 but if I do I will purchase the tactical games training you offer leading up to it.
I am planning on also doing another rucking event in January 2026 providing no injuries crop up. This is a 68 mile ruck on flat terrain in under 24 hours.
Based on my year plan of events and my background would like to get your recommendations on daily and specific training
1. For daily training should I do operator or general? I’m assuming general based on my age but want to get your advice.
2. What specific training package do you recommend for fan dance ruck in March?
Distance: 16 +/- miles in 7-9 hours
Weight: 20 lbs dry
Elevation: 3,996 +/- elevation gain
3. What specific training package do you recommend for dragon’s dance ruck in May?
Distance: 26 +/- miles in 10-12 hours
Weight: 20 lbs dry
Elevation: 5,696 +/- elevation gain
4. I will purchase the tactical games training package you offer for the Dec event.
5. What specific training package do you recommend for the Jan 2026 68 mile ruck?
ANSWER
1) I’d recommend the 45+ Stream for your daily training. You can ruck for the endurance and add time, but I’m 56 and your knees will catch up to you eventually. You don’t need to be doing high impact work cap stuff for rucking events. If not, then the Operator stream.
4. Copy
5.
SFOD-D Selection Training Plan …. or the
50-Mile Ultra Training Plan and replace the running in the plan with rucking. These are the closest I have. Issue is going to be time spent completing the volume in the plan while rucking … It’s a lot. You may want to do the 50-mile ultra plan but only ruck the long run each week, and run the rest of them to limit impact to your body and how much time you’ll be training. Even better – skip this event and take 1-2 weeks and traverse the Bridger Wilderness using the highline trail from Big Sandy to Green River Lakes. Take your fly pole and fish your way north. Go in Late August to skip the bugs and the people. Incredible country and some great fishing …. and it’s about 60 miles. You’ll be above tree line for most of the trip!
– Rob
QUESTION
I just graduated OCS and will be starting IBOLC in 13 weeks. I want to show up to IBOLC in shape for Ranger school. For some context I am running a sub 35:00 5 mile and can exceed the standard on the pushups and situps for the RPA. My biggest weaknesses are overall strength and rucking. Which of your plans should I select in order to properly prepare myself?
ANSWER
Weeks Plan
1-4
Valor – this is a 7 week plan …. do weeks 1-4
The final 2 weeks of the Ranger School plan are a taper – so you can do this plan right up to reporting.
– Rob
QUESTION
I was wondering if a plan through you guys could be provided based on the equipment I have available.
I have a decent gym with barbell, squat rack, bench, dumbbells, treadmill, rower, assault bike, jump rope, and weight vest. I do have a 40lb go ruck sand bag that I could bring from home.
No ply boxes and no dropping weights in the gym.
ANSWER
If possible, add sand to your sandbag to increase it to 60#.
– Rob
QUESTION
I am going to start training for my second Fan Dance event which is this June. Fan Dance is a 15 mile ruck in Whales with 40 lbs. Is there a specific training plan you’d recommend?
For my first Fan Dance last June, I covered 14 miles, 4,209 feet total ascent in 6 hours with an average pace of 25:42 mins/mile. My training since Fan Dance has been very sporadic; light jogs and rucks for 3-4 miles with 20 to 30 lbs.
I’m a 49 year old fulltime government employee with kids and have to work to find time to train. Bottom line I guess is that a five-day a week plan is technically feasible, but consistency will be a challenge.
I will be doing a 14 mile ruck March 22, 2025, in New Mexico.
Any thought and recommendations would be appreciated.
ANSWER
– Rob
QUESTION
I’m reaching out with a desire to begin another one of your programs. I just recently completed your lower back recovery plan and I’ve got to say, I feel ready to get back into elite shape.
So for some context, at this time last year I was in TACP shape and felt great. Midway through the year, I tweaked my lower back and the sharp edge on my fitness began to ebb. After going through your lower back recovery program, I’m now back at 100% health and looking to get back to my former glory. I’m beginning a new career as an executive protection specialist so when looking for an applicable program, I settled on the Secret Service CAT plan. My question for you is going from the Lower Back Recovery Plan to that too large of a jump? If so, what would be a good middle step(s)?
Basically, I’m looking for a roadmap to go from someone who was used to being in great shape, worked though an injury and is now ready to be back on top in a new field of work.
ANSWER
– Rob
QUESTION
I just submitted my application for Border Patrol. I’m a vet with 7 years of Army Infantry experience. I’m pretty out of shape, but my end goal is to go BORTAC and BORSTAR. By out of shape, I mean I’m 6 ‘2″ and 255 pounds, can’t do a single pullup, and struggle to do a couple of pushups. I was wondering if there was a specific program or programs I should complete in order or something along those lines.
ANSWER
– Rob
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