Would there be a foreseeable problem in implement this training packet if, as an 18x contract holder, I won’t be reporting for selection until going through approximately 21 weeks of other military training (Basic+Advanced+Airborne+Prep+Then Selection)?
Lots of guys have been in your position and I consistently recommend they complete the SFAS Plan or packet (depending upon the time you have) directly before Basic.
I understand much of the fitness the plan builds will erode over the course of your journey through Basic and the following schools, but not all of it will.
Perhaps most important, completing the Ruck Based Selection Plan/Packet is the commitment it takes to complete it. Several have told me the mental fitness they built working through the sessions, especially on their own, was a huge benefit at Selection.
Regardless, good luck!
I just recently started training at a gym in my area where the owner/coach has trained with you. I really enjoy the sessions and I’m curious to learn more.
Firstly as an ultra trail runner myself I’d really like to incorporate more sport specific strength work to help improve my running and help with injury prevention. Also as a physician who is currently studying for a diploma in Sports Medicine with the IOC I’m extremely interested in becoming qualified myself as a strength coach for those involved in mountain sports. I would love to hear your recommendations on what kind of program you would recommend for me personally as an athlete. And also if I would be a suitable candidate for any of your coaching courses at this point.
I really look forward to hearing from you.
Our Ultra Season Train Running Training Plan (http://mtntactical.com/shop/ultra-running-preseason-training-program/) incorporates bodyweight focused strength work in addition to a running progression. It would be a good choice for you for your early season.
If you’ve already programmed your running progression, another option would be our In-Season Strength Training Plan for Endurance Athletes (http://mtntactical.com/shop/in-season-strength-training-plan-for-endurance-athletes/).
Our Advanced Programming Courses are aimed at coached and advanced athletes ready to begin their own programming. They are theory focused – not exercise instruction. Understand strength training is just one element of our programming for mountain athletes – we program endurance, work capacity, chassis integrity, etc. If you know your way around a weightroom now, and are ready to begin your own programming, you’re ready for one of our courses.
I just started your military athlete on ramp program. I’m 6’2 230lbs and 40 years old. My question is regarding nutrition. Is cottage cheese and sweet potatoes ok? You say no potatoes but not sure if that included sweet potatoes. I’m trying to lose weight.
Ok on sweet potatoes – but in moderation. I’m a sucker for sweet potato fries and have to be careful. No on cottage cheese. Hard cheese only.
1. What do you recommend for increasing mobility? My squat form is terrible, I can’t do the wall squat test with my toes against the wall without falling back or an overhead squat to save my life either haha
2. I’m currently attending rasp, your program helped a lot but now we have more free time to work out on our own, what do you recommend doing in the gym to keep up strength for rucking and for the RPAT?
Two issues could be affecting this – muscle stiffness or motor control. In my experience, motor control is usually the culprit.
1) While squatting …. Elevate your heels with a pair of 10# iron plates – I think that will make a world of difference. You can use the plates while lifting. As your form improves, you can decrease this “ledge” by going down first to 5# plates, then to 2.5# plates, then to the floor.
2) Movement Drills – 3 for your to try – do 3 rounds at the end of every session. You can use the “ledge”- plates – for these drills also.
Squat to Stand: http://mtntactical.com/exercises/mnt676-squat-to-stand/
Ride it Down: http://mtntactical.com/exercises/mnt887-ride-it-down/
3rd World Squat: http://mtntactical.com/exercises/mnt1388-3rd-world-squat-stretch/
I don’t have a specific plan for the RPAT – I’ll work on getting one built.
From what we do have I’d recommend Valor: http://mtntactical.com/shop/valor/
Do the ruck run assessment and intervals in Valor in your kit and not as prescribed in the plan.
Your training programs have great reviews.
I wanted to know what you would recommend and could create a custom bodyweight/ruck/log pt Goruck Selection training program?
Are barbell workouts necessary?……meaning can I use my ruck/pt log(70 lbs)/sandbags/kettle bells incorporated instead?
Goruck Selection will be near Dayton, Ohio on October 13th of this year
We’ve already built a 10-week Goruck Selection Training Plan.
Here’s what I’d recommend for you between now and your selection. 6 months = 24 weeks.
1-6 Fortitude (http://mtntactical.com/shop/fortitude/)
7 Total Rest
8-13 Valor (http://mtntactical.com/shop/valor/)
14 Total Rest
15-24 Goruck Selection Training Plan (http://mtntactical.com/shop/goruck-selection-training-plan/)
The selection plan includes a taper into your event.
What’s the difference in the big game packet and the cheaper one? Looking to start today.
The number of training plans, – and the duration of the build up.
The Backcountry $159 Big Game Hunting Training Packet (http://mtntactical.com/shop/backcountry-big-game-hunting-training-packet/) includes 4x plans and covers 7 months of training. The final plan in the packet is the Backcountry Big Game Training Plan – you’ll do this right before your season starts.
The $59 Backcountry Big Game Training Plan (http://mtntactical.com/shop/big-game-hunting-training-program/) covers 2 months. It’s the same plan as the finishing plan in the packet.
Thanks for such a great site. I have a question regarding where to start…I have been training for a number of years on my own compiling info and methods from a variety of places. This inter I used your Expedition Ice/Mixed training plan for a trip to the the C. Rockies. I’m taking a trip to the Bugaboos in Early August and have roughly 12 – 14 weeks to prepare. I am planning on using your Alpine Rock plan, but was wondering if you had a suggestion to precede it with anything? I spend my time Climbing or practicing Martial Arts (of which tend not to have much to do with each other). Do you think the body-weight foundation would be worth my time to “reset my base” or do you think I should do the rock climbing based sessions? Or just do 12 weeks of the Alpine Plan? Any ideas or direction are appreciated. Thank you again for your time, and site.
I’d recommend the Alpinist Fitness Assessment Training Plan (http://mtntactical.com/shop/alpinist-fitness-assessment-training-plan/) first, then the Alpine Climbing plan.
There will be some carry over and redundancy, but that’s okay. You can reset in the fall.
Hello again. A few months ago you gave me a great plan to get race ready. I have done an average to poor job following it. (though I do work out in the gym at least 4 days a week!) I have decided to take a year off from serious racing. I am still going to do a few races for fun but I want to get back to riding for fun rather than every ride training. SO, this email…. Which I hesitate to write, you must get so many like this. Anyway. My new goal, I always have goals and I’m super competitive, is to just be super fit and build a good amount of muscle. Maybe strong is a better word. I want to be strong, fit, and bulletproof, plus ride my bike 3-5 days a week. Can you point me in the direction of a program? I’ve paged through a bunch of them but I don’t know where to start. I’ve been doing a little 357 Strength and considering Hypertrohy for skinny guys. I want to be mountain strong, like I was when I trained with Tonia.
Thoughts? And thank you so much in advance for the personal attention.
You’re biking will negatively impact any muscle mass gain. Be aware of that.
I’m not too sure you need another plan. Fortitude is pretty solid – you could skip the ruck running in the plan, and just do the gym-based strength work and the running.
Another, really focused and intense strength plan is Big 24. Skip the work capacity training days in the plan – and just do the lifting progressions.
Finally, perhaps you should step away from the barbell and get more mountain sport specific. A great plan to crank through for this would be Peak Bagger.
You have access to all with your subscription.
I’ll be starting Day 25 of the bodyweight foundation plan tomorrow and am wondering if I should take a week of rest before starting the pre season surf program or if I can just jump into it.
Also, I think you guys are doing some very neat things. Quite enjoy reading about your research.
Thanks for your time,
In general I recommend a week of rest/unload between training plans. This is as much for your head as your body. Time off will get you rested and hungry to return to a focused plan.
I am currently an active duty Marine in an artillery unit training to attend MARSOC a&s next August and I recently purchased your MARSOC prep program and SFOD-D 10 month program. Being in artillery I go to the field a lot (about once every 2 months usually for 2-4 weeks at a time). What would you recommend doing if the field interrupts a training program/ what should I do to stay in shape in the field?
Humility – the first plan in the SFOD-D Packet – is bodyweight and limited equipment focused. I’d recommend repeating weeks of that plan when you’re in the field, in addition to heavy rucking.
Rucking is my favorite thing to do and now that spring has arrived in Vermont I am again hitting roads and paths with weight on my back. I’ve been doing this for years but still struggle with soreness in my feet, shins and hip flexors. I’m wondering if you all have input on foot wear, stretching, movements, etc to mitigate the strain and soreness.
I don’t have any magic bullets for you. My guess is you’re simply out of rucking shape and soreness will decrease as your fitness improves.
Shoes? I’ve been wearing Hoka One Ones with great results. I’m an old guy – 48.
I attended the Military Athlete Programing training about 2 months ago in Columbus, GA. It was very interesting to me, in fact, I changed my major to exercise science. I am a cadet at the University of North Georgia and I have specialty school training coming up for the summer.
I will be going to Mountain Warfare School in the Republic of Georgia for a month and Air Assault school directly afterwards. I am putting together a program to emphasize on Austere movements because I will most likely be limited to equipment while in Georgia.
My situation is that I am going to compete the cycling track national championships in September. Right now I am in a strength cycle, however, when I go to my specialty school training from May-June, it will disrupt my training for the cycling national championships.
Do you have an suggestions or programs that would be helpful to keep my fitness as much as possible while I’m oversees in Georgia? Thank you!
I’m not a cycling expert, but in general I’d recommend doing your best to maintain leg strength endurance and time-specific work capacity.
You should have a subscription to the site with your course attendance.
I’d encourage you to complete the Dryland Ski Training Plan – and specifically take a close look at the quadzilla complex progression and the leg lactate tolerance circuits.
Depending upon your training schedule, best would be to train 5x/week –
Day 1: Quadzilla Complex, Low Back Core, Upper body strength endurance (press)
Day 2: Leg Lactate Circuit, Chassis Integrity Core, Upper body strength (pull)
Day 3: Sprint repeats (300m shuttle repeats or similar) – start @ 4 Rounds, every 2:30
Day 4: Quadzilla Complex, Low Back Core, Upper body strength endurance (press)
Day 5: Leg Lactate Circuit, Chassis Integrity Core, Upper body strength (pull)
** Quadzilla Complex – you can use anything for loading, including a 30-50# ruck across your shoulders behind your neck.
** Leg Lactate Tolerance Circuits – you’ll need to be resourceful with your equipment. As well – the duration of these circuits was build around a typical 2-minute ski run. You’ll want to build the duration of your around the most typical duration of the finishing sprint for your track race.
I’m a current active duty Air Force officer and my unit is looking to send me to Combat Rescue Officer selection. I’ve subscribed to MTI and am just finishing the Core Strength 1 to supplement my lifting and running, etc. It’s been great! However, I’m requiring a pretty large shift to be able to head to the selection in prime shape (this is a quick 5 day selection prior to actually attending INDOC).
Here’s my background:
5’10” 190 lbs, former football player, I still carry some weight around my midsection and am probably just slightly top-heavy still. I’m pretty darn strong in the gym and my big lifts and muscle capacity and endurance with high loads is pretty aggreable. As far as Air Force PT is concerned I run my 1.5 mile in 10 mins flat, 75 push ups in a minute, and 65 sit ups. So going off that I feel like here’s what I need…
-A progression that will allow me to build a much greater cardio and endurance base
-Shed some pounds (probably gonna end up needing to be closer to 170 or so for selection to avoid injury and just nature of it)
-Get time in the pool
-Basically shift from a football style weightlifter who can muscle through running, to a swimmer and runner who’s body and muscles can go forever…
I’d need a fairly quick spin up for selection (90 days or so), and then will have quite a long while prior to indoc itself. I’m hoping to find the best mix/progression of programming to get me there ( I think the CCT/PJ program is close , but I think my progression might require a little different approach.)
I’d rather be over prepared than under prepared for the initial selection. My guess is the events will mimic what you’ll face at indoc.
1) Plans in the Virtue Series between now and 8 weeks out from mid-Fall selection, then the USAF CCT/PJ/CRO Training Plan. This plan includes focused PAST work.
First, I want to thank you for all that you and MTI have done to advance the state of the art of training for outdoor pursuits. I only wish that I had found your programs 10 years ago!
I’ve been rock climbing for 25 years and climbing ice for nearly 20. Recently, a young (24) friend asked me to join him on a moderate alpine objective in the Alaska Range (Ham & Eggs, Moose’s Tooth, 20 pitches) in May 2017. He has been climbing for all of 3 years, with the majority of his time spent in our local rock gym here in Anchorage. He is strong, motivated, and surprisingly wise for his age, but he lacks many fundamental mountain and rock technical skills.
My challenge is to design for us a training program that will not only prepare us physically for the challenges of the route, but also stack up real-world experiences that can teach him basic rockcraft fundamentals without overloading him. I’ve learned that this needs to almost be a head-fake of sorts – put us into a controlled “demonstration” scenario with real-world consequences and then teach the skill when it is most relevant to the student.
I look forward to reading more articles on this topic from you and your staff.
My observation of most climbing instruction is:
1) Overload of information with knots/skills. No application of the 80/20 rule, or skills building/progression.
2) Field time is wasted trying to teach knots/systems/rope management, instead of applying these skills. We’ve found teaching systems in the field is very inefficient – travel time to the teaching location, weather, and other variables conspire to eat away at valuable teaching time.
3) Not enough reps. Students need practice, practice, practice.
Our approach is to first identify the 20% of the skills which are going to cover 80% of the expected situations and their progression, then be resourceful and develop methodologies to teach these in a controlled environment (we use the gym). Skills are taught and students drilled, drilled, drilled and given plenty of reps to learn and build.
Finally, students and skills are taken outside to the real world and applied in progressively more technical climbs/events.
This is where our thought is now. Hope this helps. Good for you on mentoring.
I am looking at some of the programs that you have and I had a couple of questions to get me pointed in the right direction. A little about myself, I used to be a competitive mid-distance runner and once I came over to where I work now I’m looking to change that up a bit and gain some weight while still having a good level of endurance. I have had multiple team members give different advice and I’m not really sure what route to go for what I want to achieve. Basically I started in my current workout routine at 135 2 months ago, I currently weight 142 and strength has improved but I’m concerned I’m doing it wrong. I’ve had people say crossfit is the way I need to go, some say stick with what I’m doing, and then I have had my own thought of getting into military athlete either plans or subscribing and doing the daily operator. So here is my current workout routine:
Monday: 3x sets/6 rep heavy weight Chest/Arms 3 different exercises per muscle group
Tuesday:3x set/6 reps heavy weight Shoulders/Back same 3 different exercises per muscle group
Wednesday: Legs 3x set/6 reps heavy weight 3 different exercises per muscle group
Thursday: Repeat Monday
Friday: Repeat Tuesday
Following Weeks alternate the extra Monday or Tuesday with the Wednesday workout.
Each day doing cardio Typically treadmill slow pace max incline or spin bike high resistance.
Now for the question regarding the operator ugly fitness assessment Being that I weigh only 142 do I transition the weight for reps and if so what to? I want to stick to the standard as much as possible I just know that keeping good form with that weight would happen.
In general from our stuff I’d recommend you worth through Fortitude, Valor and Resilience. These are not strength-only training plans, but deploy our theory of fluid periodization to train strength, work capacity, endurance and chassis integrity concurrently but with cyclic emphasis.
Operator Ugly? Drop to 155# for the bench press and front squat, and use 185# for the Hinge/dead lift. Stick with the 80# back for the sandbag get ups.
If you decide to do the entire Operator Ugly Training Plan, do your initial assessment using these loads, and use the same loading throughout the progressions in the plan, and again for the exit assessment.
Very interested in the BUD/s V2 plan. Currently working through the 357 strength plan. Do you have an example of the buds training program? Specifically what does the strength look like? Thanks
Click the “Sample Training” tab on the product page and you’ll see a week’s worth of training:
Note – this is a sport-specific training plan for BUD/s and focuses on the events at selection – there is no barbell strength training in the plan.