QUESTION
I am looking for one of your programs that would increase my FBI PFT scores and overall strength/ endurance as well as:
pull-ups (very weak in this area. Labrum repair 2 years ago)
swimming
Rope climbing
8-10 mile run
Just as a baseline, I am a 40 year old male, 200lbs, appx 18%BF (plan to come down to about 190 or less).
I had the following FBI PFT scores appx 1 month ago:
situps 48
300 meter 53.2
pushups 44
1.5 12.10 minutes (embarrassing)
Can you help decide which program would fit this criteria? The SWAT selection course and the Mil Valor course look pretty close to what i need. I have about 4-5 weeks before retaking the PFT but will also be adding pullups, rope climb and swimming. I hope to have a descent baseline by then and need to steadily increase performance from there. I have access to multiple gyms and equipment. Access to a regulation track is sometimes difficult.
I really appreciate any suggestions you may have.
ANSWER
I’d recommend you focus on the PFT events and use our FBI PFT Training Plan for the next four weeks. After the PFT you can expand your training. Link to the plan: http://mtntactical.com/shop/fbi-special-agent-pft-6-week-prep-program/
- Rob
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COMMENT
I have 18 plus years in the US Army as an infantryman. I recently started
doing your Military Athlete On Ramp program and am blown away at how well it
works.
I am about to start Resilience and humility before going into the
Backcountry Hunting before my Alaska hunt this year. I retire in less than
two years and am looking for recommendations as to what program to do as a
volunteer Montana Search and Rescue team member in the mountains and
seasonal hunting guide on horseback, packing, and on foot in the mountains.
I appreciate your help and website turning me into a beast
RESPONSE
Thanks for the great note! Glad our stuff is working for you.
- Rob
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QUESTION
First of all I wanted to say that I am about half through Valor and loving it. The Hypertrophy Plan worked great as did Fortitude. My strength, endurance and speed have all improved greatly. Thanks for what you do.
I am going to be out of the country for 7 weeks for a research field school starting in June where I may or may not have access to a gym. If I have access to a gym then I will continue with the Operator Sessions but if not what plan would be the best for the 7 weeks for not losing too much of the fitness I have gained from Fortitude, Valor and the Operator Sessions?
ANSWER
Humility if you have access to minimal equipment. If not – Bodyweight Foundation.
- Rob
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QUESTION
I’m a snowboarder (mostly lift accessed) and would like a programme that I can use maybe 3 days a week both in and out of season, what do you recommend?
Many Thanks
ANSWER
We’re not a general fitness training program, and I don’t believe there is a one-size-fits-all program for all situations.
Here’s what I recommend for my professional snowboarders:
Off Season: Mountain Base Training Sessions 3-4x days/week. You can access these via a subscription to the website and/or purchasing individual Mountain Base plans – currently offered are Mountain Base Alpha, Bravo and Charlie
6-Weeks directly before the lifts open: Dryland Ski Training Plan – 5 days/week: (http://mtntactical.com/shop/dryland-ski-training-program/) – also available with a subscription.
In-Season: In-Season Ski Maintenance Training Plan (http://mtntactical.com/shop/in-season-ski-maintenance-training-program/). 2-3 days/week depending upon your snowboarding. Plan also available with a subscription.
My snowboarders train alongside my skiers.
- Rob
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QUESTION
Rob, I just purchased both the Sandbag/Weighted Vest program and the Fortitude program. I was planning on doing the Sandbag program as prescribed while I try and track down a Alice Pack( or something similar ) for the rucking portion of the program. While I was looking over the Fortitude program, I saw a lot of the strength lifts revolve around barbell lifts, with prescribed weights for the warm-up, as well as some of the other lifts involved. I have no problem using a barbell when I’m at home but on days I’m at the firehouse, I only have access to dumbbells. Do I just go by feel for the weight when I have to use the dumbbells or do you already have a conversion format? Thank you sir.
ANSWER
Yes – you can use dumbbell exercise substitutes for the barbell lifts in the plan. Most warm ups you’ll use 20 or 25# dumbbells.
- Rob
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QUESTION
I am going to Ranger school soon and will start either May 16th or June 27th; I’m still waiting for the final word on which class I’ll be in. In terms of the RPFT my only concern is passing pushups and getting the required 49. There’s no doubt in my mind that I will pass the 5 mile, sit-ups, and chin ups. Given the relatively short amount of time I have to work with do you have any advice on how to improve my pushups to the point where I am confident going in that I won’t have any issues? As of right now I can do 25 unbroken Ranger standard pushups until I start having trouble.
ANSWER
We recently conducted a mini-study on the best way to improve push ups. Here’s the write up: http://mtntactical.com/strong-swift-durable-articles/best-way-improve-push-ups-pilot-test-results/
I’d recommend Group 2’s progression for you.
Good luck!
- Rob
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QUESTION
What’s the best training program for Sfas?
ANSWER
I designed the Ruck Based Selection Training Plan specifically for SFAS and similar selections. Several have used it successfully. Complete it directly before selection: http://mtntactical.com/shop/ruck-based-selection-training-program/
- Rob
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QUESTION
Right now I’m doing the Valor training program and I love it but once I finish, I’ll have exactly 6 weeks until I ship off to basic. I’ve got a ranger infantry contract. I see that the Resilience program has heavy rucks and the RASP program has multiple light rucks. In case you aren’t familiar with the current process (which I doubt), my pipeline is: Infantry OSUT, Airborne, and then RASP. Which program (RASP, Resilience, or a different one?) do you think would best prepare my body for the training ahead?
ANSWER
I’d recommend our RASP I&II Plan now. Good luck!
- Rob
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QUESTION
I was wondering which purchasable packet you would recommend for a female that struggles (and previously failed) weighted treads with rocket fins and weighted twin 80 scuba tanks. The evolution consist of a 3-5 minute weighted tread with twin 80 tanks filled with either lead or sand. On dry land they weigh approx. 90 lbs and in the water they weigh approx 12 lbs. I also significantly struggled with a weighted tread holding a 25lbs plate for a period of over 2 minutes. Thank You.
ANSWER
We recommend the BUD/s V2 Training Plan for Navy EOD. It’s swimming component is intense.
Link to the plan: http://mtntactical.com/shop/buds-training-program/
– Rob
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QUESTION
Rob, I just read an article that spoke very highly of you and thought I would look at your programs. I will be 49 this year and am a Chiropractor. I like outdoor activites and am no stranger to the gym. I also have a three level cervical fusion, a very thin L5 disc and a screw in my left shoulder to repair a dislocation. The screw has been broken for 22 years and as long as I stay fairly fit it does not seem to bother me. Both shoulders have been seperated several times. I am looking for a program to get me stronger and bigger in order to keep me able to do what I want when I want. In looking at your site, I see a lot of activity specific programs and dont know where to start.
Thank you in advance for your help.
ANSWER
A great place to start our stuff is the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
This plan is a solid introduction to our methodology. Don’t be fooled by “bodyweight” – the plan is no joke.
- Rob
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QUESTION
I tore my ACL last May and had surgery last July. I am coming off of profile in a couple of weeks and have completed my physical therapy. I’ve been given a go to start the Post Rehab Leg Injury Training program I purchased from you guys. I’ve been running and doing other things to build up. As of now, my legs are still imbalanced which is why I purchased the program. Before my injury I did a lot of functional fitness stuff and ran long distance events.
My question is this: How can I train to improve my running while doing this program? I’m headed to CGSC at FT Leavenworth in July and will need to pass a PT test. While I am not concerned about passing, I would like to train correctly to do my very best. A personal goal would be to max the PT test a year after ACL surgery. Not sure if that’s possible, so I was wondering if you had any advice.
I looked at the PT test improvement program and it looks like that might be a place to start after this program. However, if I could get into running sooner, the better for me. What are your thoughts?
ANSWER
You’ll run just a little bit during the Post Rehab Plan.
I’d recommend you try running 3 times week – in addition to the plan. Start at 2 miles on Mon/Wed/Friday and watch for swelling. If all is good, work up gradually .5 miles at a time – each week. So run 2.5 miles 3x/week week 2, 3 miles 3x week, week 3, etc.
– Rob
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QUESTION
I am a senior at Texas A&M. I am commissioning into the Army as an Infantry Officer next month but will not be reporting for initial training (IBOLC) until 05 February 2017.
I want to take full advantage of the time, approximately nine months, I have prior to reporting to IBOLC. I was curious to know what you would recommend as a training plan or combination of plans to account for this nine month period.
I noticed there is a Ranger School prep program, as well as many other fantastic programs, but not one which accounts for nine months of time to train.
To give you an idea of my fitness level I consistently max the APFT and I am a strong runner (sub 35 min 5 mile). I am more concerned about rucking as well as lifting for relative strength.
Any insight you could provide would be greatly appreciated. Thank you for your time and help!
ANSWER
I’d recommend you complete the Virtue Series of Plans and then the Ranger School Plan directly before reporting to IBOLC.
Do the Virtue Series in this order:
Humility
Fortitude
Valor
Resilience
You get access to the Virtue plans with a subscription, you can also purchase them individually, or you can purchase the “packet” of the four plans: http://mtntactical.com/shop/virtue-series-packet/
- Rob
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QUESTION
I am new to mountaineering and recently completed a 5 day course on Mt. Washington. We spent three days on the mountain. I performed just fine, but I was fatigued and lacked endurance compared to my teammates. I have signed up to climb Mt. Rainier in June then heading to Nepal in September to hike up to EBC. Next year I plan to climb in Ecuador and possibly Denali.
I live in Northern Virginia so access to altitude training is difficult.
Given my goals, what plan would you recommend to me?
ANSWER
I’m not sure how much time you have prior to Rainier, but 10 weeks out I’d recommend the Big Mountain Training Plan (http://mtntactical.com/shop/big-mountain-training-program/).
Between now and then, a great plan to start would be the Alpinists Fitness Assessment Training Plan (http://mtntactical.com/shop/alpinist-fitness-assessment-training-plan/).
You’ll need access to a climbing gym for the AFA plan – I’m not sure if you rock climb or not – but you need to work on these skills too, if you haven’t been doing so.
– Rob
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QUESTION
My husband Sean and I are just about finished with the Big Mtn training plan and are starting to think about our post Denali fitness. We’ll be off of Denali in the middle of June and we won’t leave for Nepal until September. Can you recommend a plan that will help us maintain strength?
ANSWER
Bodyweight Foundation.
- Rob
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QUESTION
I am interested in finding out more information about your training programs. I am looking for a program to help build fitness for mountaineering (Mont Blanc, Aconcagua, Lhakpa Ri) rather than rock climbing. Is there a particular program you would recommend, my initial thoughts were to look for a program combining strength and power, HIIT, plyometric and possible calisthenics training.
ANSWER
I’d recommend you start our stuff with the Alpinist Fitness Assessment Training Plan: http://mtntactical.com/shop/alpinist-fitness-assessment-training-plan/
This plan has a climbing component – just one day a week – you’ll need access to a bouldering gym.
- Rob
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QUESTION
I left the military last June and basically started traveling the world since. Needless to say, I kind of let myself go. It’s really not that bad. I’m still the same weight (172 lbs at 5’9) but I lost plenty of muscle mass. My journey is about to end and now I feel it’s prudent to get myself back in shape.
I wanted to get your input on what programming I consider for my goals. Just to be clear my goals are as follows:
1. Functional fitness for skiing in the backcountry.
2. Looking good for the chicas in grad school.
I know the latter is not at all your concern but I’ve always been a huge fan of your programs and through there might be some translation into that goal.
Also, any help on the nutrition front, including any other resources, is also greatly appreciated.
ANSWERS:
1. Backcountry Ski Training Plan: http://mtntactical.com/shop/backcountry-ski-training-program/
2. Ultimate Meathead Cycle: http://mtntactical.com/shop/ultimate-meathead-cycle/
3. Nutrition: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
- Rob
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