QUESTION
I’ve recently finished my field training requirements for Border Patrol, now working in the mountainous desert region of the southwest border. I’m looking to maximize my fitness for the job, maintain strength and some size (6’3″, roughly 205lbs), but also looking to train up for BORSTAR selection (I have roughly a year to do so).
While I do have access to a full gym through work, I personally own a decent spread of minimal gear (40# sandbag, items for rucking, pullup/dip station, mountain bike, med balls, physioball, resistance bands, 12kg and 24kg kettlebells, to name most) and would like to incorporate as much of that as possible.
Swimming is a limited prospect, even if necessary, as the only local pool is open from end of May to September or October.
I’d appreciate any recommendations you may have
ANSWER
I’d recommend you follow the Daily LE SWAT/SRT Stream. This programming concurrently trains strength, work capacity (sprint emphasis), chassis integrity, endurance (run/ruck), and tactical agility. This programming doesn’t include swimming, but you can add in 1-2 hours of swimming on your own.
When you get more clarity on your selection schedule, email back. We have a series of base fitness plans designed as “base fitness” for SOF with water-based mission sets like BORSTAR and we also have a BORSTAR Selection Training Plan , which you’ll want to complete directly before your selection course.
– Rob
QUESTION
Contracted today 11B Army Ntl Guard
22, 6’1″, 255lbs, 38″ at belly button, heavy bones
Gained 30lbs fat during fall semester ’24 from 230 to 260
(Stress + Cafeteria Food)
Year-round powerlifting under old-school-coach ages 13-19
Defensive End on small highschool football team 2020-2021
Ran a 6:33 mile at a muscular 210lbs Sept 2022
Ship date for OSUT is 16JUN
Ran a test 2mile in 16min 14MAR
Returning to college for spring semester of Junior year JAN 2026
Wants to maintain and improve fitness during final 3 semesters…
Wants to be Ranger fit by college graduation MAY 2027.
Last 9 months: 20-25min zone 2 cardio 3x per week, Isolation upper body weights 2x per week, Speed work last 2 Saturdays
(I’m not sure his aerobic “base” is as good as his claimed workout history would suggest)
(Garmin watch said HR=150-180 on 3-mile jog at 9min pace)
Preparing to max ACFT and injury avoidance during OSUT are twin objects for next 10 weeks
Gym membership has hex bar, weights, drag sled and room inside for Sprint-Drag-Carry
Public School 400M track next to gym.
Also option to buy a couple MTI sandbags, rig up our own drag sled, clear 100M lane in front pasture, build chinup bar, and mark out distances on county blacktop for speed/distance work.
Can you tell us where to look for “coupon code”?
ANSWER
11 weeks until Basic – here’s what I recommend:
Weeks Plan
8-11 ACFT Training Plan – First 4 weeks – do this into OSUT
He needs to cut 40+ pounds of weight. He can’t outwork a shitty diet – Here are our recommendations.
If he can cut all sugar and bad carbs he should shed weight. Everything will get better when he does – running, bodyweight exercises, ect.
Email back on the other side of basic. Most likely I’ll prescribe Fortitude to build back some strength – but we’ll see.
Good luck!
– Rob
QUESTION
Just wrapped up the in season back country program, which followed the backcountry pre season. These made a significant and very noticeable difference in my skiing this year. Thank you. I’m currently doing the KB snatch program as a supplement.
Wanted to get recommendations for the spring. I’m 43, surf sail shoot practice Krav Maga and occasionally hike. I like to keep a high level of fitness/physical readiness but not training for anything in particular over the next few months. only “needs” will be staying in shape for spring ski touring in March and April, mixing up training a bit, and building strength for next winter. Have some interest in lifting but also want to keep up the great endurance I built
Wanted to see if you had any suggestions for programming given the above.
ANSWER
SF45 Daily Stream, but double the prescribed endurance to 90 minutes, and add in a 2-3 hour easy endurance effort on the weekend if you’re not recreating.
Glad the ski programming worked well for you. It’s no joke and speaks well of you that you completed it.
– Rob
QUESTION
I’m a Sniper Section leader in the National guard, I’m looking for a program that I can share with the guys in my section to increase their physical performance. Ideally it’s a program that doesn’t require a full gym as each guy has different access to equipment/time constraints. Curious as to what you’d recommend, we have a potential deployment coming up at the end of 2026 and need to make sure the guys are fully ready.
I want to improve their ruck times, run times, BW weight conditioning and strength training.
ANSWER
Ideal programming your guys who don’t have equipment restrictions – Military OnRamp Training Plan, then drop into the Daily Operator Sessions until you and your team are 6 weeks out from deployment, then either the Urban Conflict Pre-Deployment Training Plan (vehicle ops) or the Mountain Warfare Training Plan (ops by foot) prior to your deployment.
Equipment restrictions: Plans/order in the Great Plains Tribe Packet of plans, then the applicable re-deployment training plan.
Many Nat Guard leaders have reached out to me over the years and I don’t have an answer on how to hold your guys accountable for training when they aren’t on guard duty. I understand everyone has a civilian job and many either don’t train, or don’t have time to train – and the limited time you get together in uniform isn’t enough to get guys in shape if they come in de-conditioned.
I’m not sure about the individuals in your team, but if this sounds familiar, you’re not alone. Given that, best might be to target the pre-deployment train up, and getting serious with programming prior to that training – i.e. Military On-Ramp. So … Military OnRamp the 7 weeks prior to reporting to your in-uniform pre-deployment train up, then the applicable pre-deployment training plan (urban or mountain) together when you’re in uniform.
– Rob
QUESTION
I am looking to start training for the tactical games. What program do you think best covers the strength / endurance requirements?
ANSWER
– Rob
QUESTION
I am preparing for Croatian Commando selection and am currently doing the SFOD-D packet.
I have about 40 weeks left until I start selection.
The packet is 52 weeks long, but I skipped the On-Ramp and already did the 1st week of the Humility plan.
That leaves me at 44 weeks of training, which I have to finish in 40 weeks.
From which plan in the packet do I shave off the 4 weeks so I can finish it on time?
ANSWER
Cut 4 weeks from the Big 3 Strength + 5 Mile Run Plan.
Good luck!
– Rob
QUESTION
I am a MTN Tactical customer and, after having purchased the DEA PT Training Plan in January and subsequently passing the DEA PTA in March, I purchased the DEA Academy Training Plan today. I have until May of 2026 before I would be sent off to the Academy in Quantico. The FAQ for the Academy Plan says that if I have more than seven weeks until Academy, I should email this address for advice.
Thanks for any help or insight you may be able to provide.
ANSWER
Drop into the LE Patrol / Detective Daily Stream until you’re 7 weeks out from the Academy, then complete the DEA Academy Plan the 7 weeks directly before.
Congrats!
– Rob
QUESTION
I am currently a high school junior and volunteer firefighter planning on going into the Green Berets, most likely after college. While my current plan is to wait until after college, I want to be prepared for the possibility that I will join earlier, and I also would like to do Mountain SAR during college. Because of this, I want to establish a good hybrid athlete base fitness level during the next year or so. It seems like MTI’s virtue series would set me up well for concurrent mountain or tactical training. I already have a relatively decent fitness level, and have experience with wrestling and water polo conditioning, but I would also do the military on-ramp program first. My only worry is the wear and tear on my body as a result of starting to ruck run too early; it seems like the virtue series is heavy on rucking. I am only 17, and while I want to be prepared for a ruck based selection and/or mountaineering with a pack in the near future, I am hesitant to start rucking too early because of the wear and tear involved. If possible, I would like for my unloaded running to improve a good amount before I start to ruck. Would the virtue series still be beneficial if I substituted the ruck runs for more unloaded runs, or would you suggest that I follow the plan as is? Thank you for your time!
ANSWER
If you’re concerned about ruck running, then don’t run, but still carry the weight.
– Rob
QUESTION
I just bought the Athlete Subscription to start preparing for RASP 1. I have roughly about 10 Months to a Year before I ship off to OSUT(Working on getting a contract). I saw your different programs and didn’t know if starting with the daily Operator program then switching to your RASP prep before Shipping to Basic would be best, or if you had a different recommendation for programming.
Training wise- I can hit the standards on the RPFT and working towards exceeding the standard on them. I was doing a Upper/Lower Split selection prep before I saw your Training programs.
Thank you for your time, and any advice is greatly appreciated.
ANSWER
Here’s what I recommend.
Start with the RASP 1&2 plan now. – since you’re already fit, do this plan to give yourself a snapshot on your physical and mental fitness now based on selection demands.
After the RASP Plan, drop into the Daily Operator Sessions.
Then, 14 weeks out, drop out of the Daily Operator Sessions and complete Humility, followed by the RASP 1&2 Plan directly before OSUT.
Good luck!
– Rob
QUESTION
Hey there really liking to program. But I’m having a tough time meeting the time hacks for the rucks. This is my first time training with that much weight. What do I need to do? Thank you
ANSWER
Do the best you can to meet the intervals. You’ll improve as your body accommodates to the load and movement.
Keep grinding …
-Rob
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