QUESTION
I’m looking through your training plans and really like layout of how you balance trail time and gym sessions.
I have a two week trip in/around the alps at the start of august, so I’m looking for some structured fitness to get ready. Hoping to hike, run, or scramble at 5-15mi/day. The trip is about 22wks away, and I just finished up my recovery block after a 12hr trail race.
I have a robust shed gym and good access to steep terrain (Salt Lake City) – fan bike, pull up bar/rings, sandbags 100/150#, KBs in doubles from 12 to 32kg, closest TH has 1k’ climb out of the parking lot.
Ideally the plan incorporates both runs and gym sessions. However, I can work up my own mileage/vert schedule if needed.
We have a couple weeks in the alps, hoping to run/hike most days and perhaps do some easy alpine rock climbing.
I typically get in one or two weekday runs in the foothills, and then one or two days in the mountains on the weekends. Activity depends on conditions, but running, ski touring, rock climbing, or scrambling are all options and conditions dependent.
You have a huge catalog of programs, and I would like to find something to fit my needs.
ANSWER
Weeks Plan
Issue here is your mountain recreation in the weeks between. Don’t let your fitness training interfere with your time in the mountain. So … if you’ve got a big weekend planned, skip the Friday training session, and if you’re beat coming back, skip the Monday session. Same for any mid-week mountain days that are not trail running – but actual missions.
– Rob
QUESTION
I had a quick question for you. One thing I’m want to be able to do as I prepare for ocs is to climb a rope. The issue is that the gym I go to doesn’t have a climbing rope and I don’t know of any running trails nearby that has a rope i can use to climb. Is there a workout I can do to simulate or prepare my body for rope climbing?
The other question I have is that I was messing around in the gym with my brother. We wanted to see who could do a muscle up. I was able to do a sloppy muscle up but I’d like to get to the point where I can do it with great form. Any advice on what I can do to get there?
My last question is about nutrition. I’m 6’5 and my weight fluctuates between 190-195. I’m waiting to attend ocs and hoping to branch infantry or get a cav scout officer slot. My run time is good im doing a sub 13 minute mile. Goal is to get to where I’m doing 6 minutes or a sub 6 minute 2 mile. My 5 mile time is 35 minutes. For the acft my pushups are 59, ball throw 11.5, sprint drag carry 1:37, plank 3:45, deadlift 345, 2 mile time is on average a 12:40 but fastest was in Oct and did a 12:10. also my ruck time with a 60lb ruck is a 12:30 mile and can maintain that through 12 miles and maybe more but never gone above that. What do you think would be an ideal weight for me where I can maximize my functional strength while maintaining and improving my run times? As for diet I usually skip lunch and use that as my time to workout, for breakfast I have a to go meal from Whole Foods paired with either a protein shake or coffee and I drink about 60-0 oz of water a day. For dinner it usually up to my wife but can vary from vegetables paired with meat to something more on the unhealthy side. Do you have any advice on that? And my goal for acft is to max everything within next year. I’m trying to be as competitive as possible in ocs and my unit so that I can get the branch I want and get chosen for the schools I want to go to.
ANSWER
Rope? No. It’s at least 70% technique. Find a crossfit gym with open gym hours and get some practice in. Rope climbing is awesome – the “sled push” for the upper body.
Muscle Up? Not in my exercise menu and a crossfit-specific exercise. They are the experts there and there are lots of videos on youtube. You can pick up a set of rings for about $30 on amazon and hang them from a tree or whatever is handy.
Ideal Bodyweight? I’d like you at 210 lbs. More
HERE.
– Rob
QUESTION
Just learned I’m on stand by for a deployment. I work on the oga side, I’m unsure what the fitness test is but I basically need a o shit program. Ideally barbell strength, bw/kb grind, probably fast sprints with a 1.5 to 3 mile run? I’m sure you have a better idea than I do. I just started the rescue subscription. Thank you
ANSWER
Or are you going to a selection? If a selection, which one?
– Rob
QUESTION
I’m a full time firefighter/paramedic I’ve been tasked with as a one of four personnel to start a SWAT Medic program with firefighters as the team medics. What workout program would you recommend for us as we perform primarily urban firefighting with rescue operations, occasional wildland firefighting and now starting up the SWAT medic program?
ANSWER
I always recommend tactical athletes train for their full time job – even if they step into special roles outside. So – MTI’s Fire/Rescue programming, either the plans/order in the
Big Cat packet, or a subscription to the
Daily Fire/Rescue stream.
– Rob
QUESTION
I purchased the MTN tactical ranger school prep program. I have a 4 month window to get ready for SURT AND RANGER, and was seeking additional guidance.
ANSWER
4 months = 16 Weeks. You’ll want to complete the Ranger School Training Plan the 8 weeks directly before SURT – assuming you go directly from SURT to Ranger.
Weeks Plan
1-8
Fortitude – repeat week 6 to stretch this plan to 8 weeks
9-16 Ranger School Training Plan – 8 weeks directly before SURT
You could also repeat the Ranger School Training Plan back to back … just watch for overtraining. If you’re getting run down, drop the weekend training.
– Rob
QUESTION
I hope you’re doing well. I wanted to reach out regarding my preparation for Ranger School. I have discussed attending the Ranger Training Assessment Course (RTAC) at the end of October and want to ensure I am physically ready for the demands ahead.
I’ll be starting the Military On-Ramp Program this Monday as my initial step, but I’d appreciate your guidance on structuring my training beyond that. Specifically, I’d like an outlined plan to develop the endurance, strength, and durability required for both RTAC and Ranger School.
Please let me know your recommendations and if there are any additional training protocols you suggest leading up to October. I’m committed to putting in the work and would value your insight.
Looking forward to your response.
ANSWER
You’ve got 32 weeks. Here’s what I’d recommend:
Weeks Plan
1-8 Military OnRamp – repeat week 6 to stretch this plan to 8 weeks
9-16
Humility – Repeat week 6 to stretch this plan to 8 weeks
17-23
Fortitude – Repeat week 6 to stretch this plan to 8 weeks
24. Total Rest
– Rob
QUESTION
I’m trying to get ready for the smoke diver program either in November or in march next year so that’s significantly farther out than 7 weeks I saw on a Q&A to do the humility program but I was wondering what I should do if I’m this far out.
Right now I’m 32 at 147lbs and I’m 5’5”
Right now I do strictly weighted calisthenics (weighted pull ups and dips) and MMA/BJJ training but to me not in great shape
Currently the equipment restrictions would be nothing if working out without bunker gear/scba, and with gear we have 2 45lb bars and some plates and about a 12” box at the station
ANSWER
35 Weeks until mid-November. Here’s what I recommend:
Weeks Plan
29-35. Smoke Diver Training Plan – repeat it the 7 weeks directly before the course
– Rob
QUESTION
I am a civilian athlete who recently had knee surgery last August (tibial plateau fracture). I have been cleared by my surgeon and PT to do whatever I want at this point and I’m considering doing the 20 day Annapurna Circuit in Nepal. This would involve daily 10 mile hikes across the country over significant elevation change with one hike being over 20 miles. I would be carrying a 45 liter backpack and wouldn’t need to bring camping gear as you stay at guest houses every night during this hike. My PT thinks I can do this.
I am currently running 70 minutes straight on a treadmill at 4.5 MPH (very easy) and 45 minutes at 6.0 MPH (feels zone 2). I am also squatting 190×20 for two sets (pretty easy – pre injury I was squatting 300+), deadlifting 190×20 for two sets (pre injury I was at 300+), 160×20 for two sets Bulgarian split squats.
I have two weeks to prep (I unexpectedly got a new job and have time off in between which is how I’m fitting this trip in).
What plan do you recommend for last minute prep? Do you think I’m crazy for attempting this given my current physical condition? I want to be responsible and not do anything stupid if I’m not physically capable of taking on this challenge.
ANSWER
If you’re PT says you’re good, you should be okay. The first few days may suck because of the volume … but you’ll accomodate.
Good luck!
– Rob
QUESTION
I’m currently a police officer in NJ and I’m in a class where I have to do a presentation on physical fitness for law enforcement. I was wondering if I can have your input? As to why and the need for LEO’s to be physically fit. But mainly the requirements Law Enforcement Officers should have and strive for while active duty and ways to stay fit. I feel as though once a lot of people are done with the academy that is it and they no longer keep themselves in shape.
Thank you!
ANSWER
Hi Jim –
You’re asking me to distill almost 20 years of learning into an email! … So – this is a brief overview … Email Questions – Rob
******************
5 Fitness Demands for Patrol Officers/Detectives:
– High Relative Strength – Strength per Bodyweight. MTI’s Relative Strength Assessment HERE.
– Work Capacity. – shuttle sprint repeat emphasis … think 300m shuttles, 400m repeats, etc.
– Upper Body Hypertrophy – big chest and arms can be a deterrent
– Tactical Agility – More
HERE– Chassis Integrity – Functional Core. More
HERE.
Super Simple Programming: 2 days on, 1 day recovery … repeat. 45-min sessions. 1-2 days/rest per week.
DAY 1: STRENGTH/HYPERTROPHY
Warm Up:
3 Rounds
8x Back Squat or Dead Lift – increase load as you warm up
8x Hand Release Push Ups
Instep Stretch
Lat + Pec Stretch
Training:
1) 6 Rounds (heavy strength)
3x Back Squat or Dead Lift – increase load rapidly until 3x is hard but doable. Try to be at that load by round 3 or 4.
Hip Flexor Strength
2) 5 Rounds (Upper Body Hypertrophy)
10x Bench Press – Increase load each round until 10x is hard, but doable
5x Pull Ups
Lat + Pec Stretch
3) Foam Roll legs, low back
DAY 2: WORK CAPACITY / CHASSIS INTEGRITY
Warm Up:
3 Rounds
8x Air Squat
8x Push Up
2x 25m Shuttle (down 25m, back 25,)
Instep Stretch
Lat + Pec Stretch
Training:
1) 4 Rounds (Work Capacity)
300m Shuttle every 2:30
– Faster you finish the more rest you get before the next round begins
2) 15 Minute Grind (Chassis Integrity)
5x Standing Russian Twist – increase weight each round until 5x is hard but doable (Rotational)
10x Weighted Situps – increase load each round until 10x is hard, but doable (Flexion)
10x Face Down Back Extensions (Extensions)
3) Foam Roll legs, low back
DAY 3: ENDURANCE/RECOVERY
Run 40 minutes, Easy Pace.
Easy = Zone 2. You can speak in full sentences while moving.
QUESTION
I am currently in the U.S. infantry and want to train to max out a physical assessment by a fire department I am wanting to join. There’s two different departments I will be trying out for one uses the CPAT the other has there own test I’ll send I link too
23 y/o, 5’6, 175
Current training just some running in the mornings and weight lifting in the evenings. Would love some guidance.
ANSWER
Now …. do
Humility to jumpstart your fitness.
4 weeks out from the other assessment, re-do the first 4 weeks of
Humility. Two full days rest before the assessment.
– Rob
