QUESTION
Sorry I didn’t stumble on to this site earlier. I am slated to do my APFT on April 8 and SFRE in early May. I was wondering if the APFT program had things about strategy when doing it. Example – do 20 push ups, wait 5 seconds, do 20 more, do back stretch, do 10 more, etc.
Also, being so close to APFT and SFRE, do you think it is still beneficial to purchase it and start doing it at a later week?
Thanks!
ANSWER
You don’t need both plans – just the SFRE. It includes specific work for the AFPF. You’ll do an initial assessment and the follow on progressions are based on your assessment results.
Good luck.
– Rob
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QUESTION
Mate this is a question about training plans. I’m a current NZ army combat engineer and have just applied for NZ sas selection. It has not been approved yet but have ramped up my training the last couple of months.
My question relates to which program do you think is suitable?
I saw you had an Australian SASR training program and also your sfod plans were aimed at uk sas selection.
Thank you for your time.
ANSWER
Both plans are ruck intensive like your selection. I’d recommend the Aussie SASR training plan.
Good luck.
– Rob
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QUESTION
Had a quick question I hope you can help with. I am trying to increase my run times and distance. Do you have a plan or input on how to improve? I looked into the run improvement plan but I cannot run 5 miles. Please help!!
ANSWER
Another place to start would be the USAF PFT Training Plan (http://mtntactical.com/shop/us-air-force-pft-training-program/).
It uses the 1.5 mile run in the assessment and progressions based on your assessment time.
– Rob
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QUESTION
I caught most of the rock climbing webinar, but I was having some technical difficulties of my own and couldn’t ask this question.
Do you still have the HIT strips in your programming? And why or why not?
Training at that angle (45+) seems to be for more advanced climbers but I could be wrong there. I am mostly interested in your take on if you saw significant transfer to finger strength etc. like Horst claims? I am looking for maximum output for the “time in the basement” and they would seem to work well for very limited space. Did you use his recommendations or modify how you were using them? And if so why?
Also the “pull-up study” was very interesting. I like the direction you are taking with MTI. There is no shortage of unanswered questions in of how we train for mountain sports and its great to dispel some of the myths out there.
ANSWER
We still have the HIT strips, but don’t use them much anymore. Why not? No conscious reason …. I’ve just found the campus boards a little more versatile. Most coaches/climbers only use the campus boards for campussing – but we also use them as system boards with feet on – I’ve found them to be a pretty incredible tool and a little more versatile than the HIT Boards.
We’ve used the HIT boards in the past as Horst instructs, and also as time-driven system boards following my own programming approach. For rock climbers I used them only for strength.
I’m thinking a set of HIT boards, finger board, and 8 feet of a 15-degree system board/traverse wall with 4 size of holds … Jugs to teeny, would be good – if you could fit it all in.
– Rob
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QUESTION
I’ve been following your program since early 2012 and loved it while I was an infantry soldier. I’m out of the service now and am a police officer for an urban department. I’ve followed some of your LEO programming and it’s equally great. I was wondering why the strength standards you have posted are different for police versus military. Do you think strength is more important for military than LEOs or are you just setting the bar lower for LEOs due to such a poor fitness culture? Having achieved and exceeded some of the MA strength standards I find myself always doing the operators sessions because they are five days a week and work to a higher standard. Thank you for all that you do, you have truly changed fitness for tactical athletes.
ANSWER
Interesting question I ponder frequently. To start ….
1. LE Athletes, for the most part, have different fitness demands than military athletes.
2. Within LE, there are 4 distinct occupations I’ve identified – all which have some unique fitness demands
– Patrol/Detective
– Urban SWAT
– Correction Officer
– Rural SWAT/SRT
In general …..
I feel Rural SWAT/SRT have the same fitness demands as military SOF and infantry – their mission sets are similar. On the LE Side this includes FBI HRT, DEA FAST, Border Patrol BORSTAR and BORTAC, many state SRT’s such as Kentucky – which have rural mission sets. These are the base fitness attributes I have for Rural SWAT/SRT
– Strength (Relative)
– Work Capacity (Repeated Sprint Under Load emphasis)
– Endurance
– Chassis Integrity
– TAC SEPA
Notes: I’ve moved away from “Stamina” as a fitness attribute – it’s still needed, but I feel our new chassis integrity timed circuits and some of the unique work capacity and endurance efforts I developed have fulfilled this fitness need.
Here are my Base Fitness attributes for Urban SWAT (Full Time). Main difference between Urban SWAT and Rural SWAT/SRT is no need for the endurance component:
– Strength (Relative)
– Work Capacity (Repeated Sprint Under Load emphasis)
– Chassis Integrity
– TAC SEPA
And here are my Base Fitness Attributes for LE Patrol/Detective, and Correctional Officer:
– Strength/Hypertrophy (Lower strength, Upper hypertrophy)
– Work Capacity (Multi Modal)
– Chassis Integrity
– TAC SEPA
Notes:
Patrol, Detectives and Correctional Officers have a unique and definite need for upper body hypertrophy for the intimidation factor a big chest and arms can have on potential bad guys. Because their loading is generally lighter than SWAT/SRT, I’m not sure they have the same need for as much lower body strength. As well – their work capacity needs to have a definite sprint component, but should also be multi-modal for scuffles, etc. The “Explosive Power” element of TAC SEPA had both a lower and upper body component. Finally, I hope the chassis integrity included can not only help for tactical situations, but also act as a strength buffer against the debilitating effects of long hours spent sitting in patrol cars.
Below are my current strength standards for all Tactical Athletes. “BW” stands for Bodyweight – so these are relative strength standards. I’m constantly tweaking these numbers and reconsidering exercises as we learn and grow – and my next iteration I hope to fully reconsider exercises and separate between LE, Military and Fire Rescue for the standards.
TACTICAL ATHLETE STRENGTH STANDARDS
LIFT MEN WOMEN
Front Squat 1.5x BW 1.0x BW
Dead Lift 2.0x BW 1.5x BW
Bench Press 1.5x BW 1.0x BW
Push Press 1.1x BW .7x BW
Squat Clean 1.25x BW 1.0x BW
Squat Clean+ Push Press 1.1x BW .7xBW
Differences between LE Officer Sessions and Officer Sessions?
Two main differences – ideally the LE Officer sessions are shorter – 45 minutes vs. 60, and don’t include much endurance, and are 4 days/week. Reasons for this are the differences in fitness demands, greater loading for military (in general), and limited time many LE athletes have to train (don’t get on duty time to train).
I am constantly considering what we do, taking in feedback like yours, and thus improving/evolving these daily sessions from cycle to cycle, and often from session to session. Primarily, we’re interested in outside performance and career longevity.
– Rob
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QUESTION
That was an excellent article on Chassis Integrity, are you planning on offering a program building around the 1 sandbag/ 3 exercise theory? I’ve done the core strength program in the past, but I love a program based around the findings in the article!
ANSWER
Resilience (http://mtntactical.com/shop/resilience/) is built around the Chassis Integrity theory.
– Rob
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QUESTION
A friend recommended your site to me and I had a few questions about train up. He has the Ruck based selection training program and he mentioned to me that it is based around being 8 weeks out from selection, and if you’ve never used the military athlete program you should consider working on the program for a few weeks before taking on the ruck program. I am considering going to SFAS selection, but it would be more than 8 weeks down the road and I have never used these programs before. What program would you advise I should get to start conditioning my body?
ANSWER
I’d recommend you follow the programs in the Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
So … start with Humility.
You can also purchase the plans individually.
– Rob
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QUESTION
First, I would just like to say thank you. I have used two programs from you, Hypertrophy for Skinny guys, and Ultimate Meathead Challenge. I have enjoyed them both thoroughly. I am at a crossroads right now. I am either thinking about trying out for SFAS, or applying to the FBI with future dreams of joining the HRT team. I have over a year to train, but would like recommendations on developing a program for that time. You have programs for both of my routes, but none that last that long. I would appreciate any recommendations!
ANSWER
I believe you should start working through the Virtue series of plans. A couple ways to do this …
– start working through the plans individually, purchase the packet (http://mtntactical.com/shop/virtue-series-packet/), or subscribe to the site and access this way.
These plans represent 24 weeks of training – not a full year, but you’re not quite sure your path right now.
– Rob
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QUESTION
In a Q&A last year (6/18/2015), you referenced some work you did with a few women heading to Ranger School. You talked about putting together a plan with Pre-Ranger stuff for women. Is anything like that still in the works? With all of the services now on the cusp of allowing any qualified person to compete for any position, I assume there must be other women out there like me who want to start preparing now to be physically ready to exceed the standards of the previously male-only pipelines when given the chance. I’m Navy, so it won’t be Ranger School for me. But I would think some of the early preparatory work that most females would need to do to before starting to train specifically for any of these pipelines would be similar (e.g. improve upper body strength, especially pulling). What training recommendations or plans would you suggest for a female out there who may be 1-2 years out from actually getting her opportunity but wants to start addressing these weak areas now? For some context, I’m a pretty rangy athlete (6 feet tall, 135 lbs) who played college basketball, so the agility/running stuff is not an issue. I know my way around a weight room, but building strength is a continual challenge for me (especially upper body). I assume some other females in the military face this same challenge and would appreciate some help figuring out an organized approach to tackling it. Thanks.
ANSWER
We worked with a handful women looking toward Ranger School last year but never finalized the programming. What happened is the women’s commands put them in special, unit-based training programs including gates to continue on, and they couldn’t do both our programming and the units.
We do know that upper body strength – pulling like you mention – and rucking ability are the primary limiters.
For you, at 6 foot and just 135 pounds, I’d recommend beginning with some strength and hypertrophy. I’d like to see you at around 150#. To get started I’d recommend the Ultimate Meathead Plan – which trains lower body strength and upper body hypertrophy.
Next, I’d recommend our Virtue serious of training plans which are much more military specific – beginning with Humility.
– Rob
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QUESTION
I liked your recent article in Men’s Journal.
What do you think about doing basic yoga for the Mobility day?
As a 50 year old lifter, I’ve been doing yoga this last year and find its been helpful.
Thoughts?
ANSWER
I’m not a yoga guy, but it won’t hurt. If you like it and it works for you, keep doing it.
– Rob
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QUESTION
I’m interested in the HRT Selection Training Course. I just wanted to clarify and make sure that once I purchase the program, I’ll have access to it forever and not just for a limited time. Thanks.
ANSWER
Yes. No limit on the time.
– Rob
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QUESTION
Thanks for all of your great work. what do you suggest for a 7-9 month MARSOC training packet?
ANSWER
I’d recommend you follow the same progression as we program for SFAS and SFOD-D – but finish with the MARSOC A&S Training Plan directly before selection.
They only caveat I’d add is your swimming ability. Our MARSOC A&S plan includes focused swimming work – enough for selection if you’re reasonably comfortable in the water. But if you swim slower than a rock, like me…. you should work in some more swimming work. Let me know if this is the case and I’ll re-visit my recommendation.
If you want to do the plans as below – let me know and we’ll give you a discount on the “packet” – I haven’t set up a MARSOC packet yet.
– Rob
Weeks Plan
1-7 (1) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
8 Total Rest
9-12 (2) Big 24 – Barbell based, total strength
13 Total Rest
14-19 (3) Fortitude – Gym based strength, distance running and rucking
20 Total Rest
21-26 (4) Valor – Gym based work capacity, short, intense running and rucking intervals
27 Total Rest
28-33 (5) Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking and distance running
34 Total Rest
35-43 (6) MARSOC A&S Training Plan
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QUESTION
I’m heading into my last week of the Bodyweight Foundation program. I made some great improvements and feel much more balanced and stronger. My 1.5 mile intervals are at nearly 8:25. Thats a huge improvement for me.
So whats next ? The Falcon Training Plan ? I have a great gym in Hermosa Beach. I’m looking to climb (2) 14’ers in April, ( Eastern Sierras – class 4 with some light class 5, maybe snow.)
Let me know what you think. I can also jump on a call if need be. I want to keep moving through programs the whole year.
ANSWER
Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
It will build your legs/lungs for the 14’ers.
Good luck.
– Rob
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QUESTION
I’ve used your programs in the past and have enjoyed all of them. I ran into my old Chaplin today. He told me that you now have rehabilitation programs. If this is true, I would be extremely interested in one of your programs.
Where I am at right now: complex fracture to the upper portion of the shaft of my right femur. (Night jump chasing for my wreath, nine away from being a master rated Jumpmaster) No injury to my hip or knee. Surgery was on the 5th of Feb. I have transitioned from a walker to crutches this week. I can put 50% of my body weight on the injured leg. (Both feet flat on the ground standing) I have a single titanium rod in my femur.
I had planned on going to Civil Affairs selection in a month.
Thank you for your time.
ANSWER
So sorry about your injury.
I’d recommend the Training Plan for Athletes Suffering Leg Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/)
This isn’t a re-hab plan for your leg – but trains the rest of your body around the injury.
– Rob
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QUESTION
Hello I’m currently in the q course I’m looking for the right program to do while in the course I’ve done my work to get here but want to do the right program to maintain myself throughout the course please email me back any suggestions. Thank you.
ANSWER
Couple of suggestions:
1) Fortitude: http://mtntactical.com/shop/fortitude/
2) Q Course Training Plan: http://mtntactical.com/shop/special-forces-qualification-course-training-plan/
– Rob
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