These Q&As include questions on Training Plans for Athletes with Leg Injuries, Gaining Mass While Maintaining Functional Speed, Maintaining Strength and Conditioning with Minimal Equipment, Training Plans for Royal Marines, and many more…
QUESTION
Hey, first of all, I wanna say thanks for all the amazing programs you’ve put out. I’m currently doing the Hypertrophy for Skinny Guys plan to put some mass on, and loving every minute of it.
I’m curious as to how often this is implemented in the training plan, and if you had any suggestions on substitutes for the O-Course.
ANSWER
QUESTION
I’m a TACP and very active. I’ve completed a lot of operator sessions, Afghanistan prep plan, and the strength packet.I recently had several surgeries on my right knee to correct cartilage issues. They replaced the cartilage and the healing process is long and limiting as far as my training goes. I have a strength coach and a athletic trainer working on my strength and hypertrophy of my legs but I have a big limiting factor in that I can’t do any running jumping or plyometric exercises for another 6 months.
Both the therapists that are doing my physical therapy have left my work capacity and endurance training to my imagination, but it’s starting to get redundant. I am able to row bike elliptical etc, just no impact activities. Do you have a program that works work capacity and endurance portions with no impact, with the intent to be able to complete operator sessions when I get fully healed and released from my orthopedist?
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QUESTION
First of all, I wanted to say thank you and the lab rats, your plans helped me immensely with my overall fitness and strength as a firefighter before I enlisted in November as an 18x.
That being said I have just finished Army OSUT and begin Airborne school in a week before heading to Bragg as an 18x and head to Sopc and Selection.
Throughly OSUT I had the typical changes, lost 5-10 pounds(not that I had much to lose) increased run time and bodyweight capacity, lost overall strength with the mass and feel pretty weak.
My question is this, given that my training timeline is up in the air due to holds between schools and delays in my pipeline, what program(s) would you use to gain some mass and strength back, maintain my AFPT stats(maxing all but sit-ups, working on them daily), and prepare for selection either in June or August(like I said the timeline is constantly looking changing.
Again thanks for you programs, can’t wait to get back in the gym!
ANSWER
Two Options:
QUESTION
I graduated Marine OCS last summer and am scheduled to commission on May 15th. I have used your programming and I have gotten a lot out of your RAT-6 and GoRuck Prep plans. I intend to use your programs to prepare for The Basic School so that I can excel and be selected to attend Infantry Officer Course. I was wondering if you could offer advice on what sequence of programs I should use from your website.
ANSWER
Not specifically for IOC. I’d recommend the Ranger School Training Plan: http://
QUESTION
I am going into Security Forces in the AF and want to gain some mass and get stronger while still keeping some functional speed. What plan do you recommend for me? Thanks.
ANSWER
Training plan as four primary objectives:
1) Increase upper body mass and strength.
We understand the deterrent value big, strong chest and arms can be to men and women who might want to mess with patrol officers. And if they do decide to try something, a strong upper body will help the officer take control. This training plan will to build upper body mass and strength – including grip strength.
2) Increase Core Strength.
This plan hammers your mid-section, especially your lower back. A strong mid-section will help you immensely in any scuffle or dangerous situation. It will also make you more durable and injury resistant.
3) Sprinting strength, speed, and stamina.
This plan builds lower and total body strength, then uses multiple sprint intervals to transfer that strength to sprinting speed and power. It’s unlikely a patrol officer will be running miles at a moderate pace during his or her duty day, but it’s very likely the officer could be called up to sprint, and sprint multiple times.
4) Build short, intense, multi-modal work capacity.
Short intense events such as scuffles, sprint and tackle, etc. are a reality of a patrol officer’s fitness demands. This plan uses short, intense, multi-modal events to train work capacity and cardio/muscle power.
QUESTION
I have a quick question regarding the Ultimate Meathead Plan. Session 7 has 10 rounds of Sled Push/Drags every 75 seconds, but has no load or distance listed. What would you recommend? Just to give you an idea of what I’m working with, I’m 5’9″ 168lbs and meet all of the Military Athlete strength standards.
ANSWER
Because of friction, think time, not distance. Aim for a push/drag of 20-25 seconds long.
QUESTION
Do this:
QUESTION
I work in law enforcement, but in that I’m a designated Provincial Officer and enforce the environmental legislation for the province that I live in but I don’t carry a gun or kick doors down or anything like that. Over the last few years there has been an upswing in the number of assaults against other officers in my field as the general idiocy level of the world we live in increases. This is pushing me towards taking my physical training to a more serious level so that I know if nothing else my body is strong enough to either get me the heck out of Dodge if need be, or deal with the physical challenges that I may encounter. We don’t get sidearms of any kind nor any specific self-defence training so the only tool I’ll have available in a given situation is my strength and conditioning.
Last year I sprained both of my ankles within about a month of each other so it’s been a bit of a lazier winter than I would’ve liked but I’m really looking to get back to the level of fitness that I was at and improve upon it. If it helps for reference I have completed a couple of GORUCK Challenges so I’m no Superman but I am (or was) more fit than the average desk jockey.
The only equipment that I readily have access to is a 60# sandbag, a pull up bar, a few tires, bricks in a backpack, and the roads and hills around me. I realize that you have many different program options from bodyweight stuff to specific LE programs but seeing that I don’t have access to a full gym I wasn’t sure what the best option for me would be long term. I won’t lie money is an issue as my employer will not reimburse me for any costs even though, in my opinion, minimum physical standards should be a part of our job description. I’ve been doing okay on my own for finding things to do but I’m looking for a more formalized plan.
ANSWER
Start with the Bodyweight Training Plan I: http://strongswiftdurable.
QUESTION
I purchased the low back program as I sustained a mild lower back injury in Afghanistan roughly a year and a half ago, and then made it worse with poor deadlift technique that has since been improved but DL and deep back squats still “flare” the mild but frequent/steady low back pain. Front squats seem to be fine and I have been able to front squat 175ish with minimal felt pain response.
I purchased low back plan but would like to do op sessions as well. Would that plan be counterproductive?
Thank you for your time, I appreciate what you do and any advice you could offer.
ANSWER
Yes … don’t double up. Go through the low back fitness plan first …. and be cautious and slow. Then think about moving on.
QUESTION
He is selected to join the Royal Marines in august. I believe this “school” is quite different from the USMC.
He’s in a good shape, but he wants to be sure he’s physically ready for what’s coming.
What would you recommend?
ANSWER
QUESTION
I’m about to head to SERE here in 2 weeks. Afterwards, I’ll have about 2
weeks before I start my MOS (18A – SF Officer) phase. I don’t need to
be in Olympic condition by then, as they understand how much of a toll
SERE takes (I’m expecting about 15# lost) and it’s a very
classroom-centric course, but I need to be on my way. Do you have a
recommendation for recovering/getting back into it after such a
massive weight/muscle loss like SERE? For reference, I’m 6’2,
225-230#. Thanks in advance, if you get the time – I know my
colleagues are interested in your response, as we’re all longtime MA
fans.
ANSWER
QUESTION
ANSWER
I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/).
QUESTION
I was hoping you could help me sort out some issues with my current training program. I am a former competitive powerlifter/Olympic weightlifter preparing for Army basic training. I have been advised to move away from strength and power movements and told to focus on high rep calisthenics exercises for muscular endurance as well as distance running. I have noticed a significant decrease in strength (relative and maximal), with what seems to be only minor improvement in muscular and aerobic endurance while training this way. Viewing your operator sessions I can see you still make strength a priority, while adding in endurance and work capacity activities. I would really appreciate your opinion on what kind of changes I should make to my training to best prepare, It feels like I’m getting nowhere fast.
ANSWER
I’d recommend beginning with the Army OCS Training Plan (http://mtntactical.com/shop/army-ocs-training-plan/) – which includes specific programming for the APFT, additional running and rucking, and bodyweight focused work capacity “smokers”.
QUESTION
What “packet” style progression would you recommend for someone looking to take on your PJ/CCT/CRO selection plan?
ANSWER
1) USAF PAST Training Plan (http://strongswiftdurable.
2) VALOR (http://strongswiftdurable.
3) Operator Pentathlon Training Plan (http://strongswiftdurable.
4) Sandbag/Weight Vest/Dumbbell Training Plan (http://strongswiftdurable.
5) Big 24 + Swim Improvement (http://strongswiftdurable.
6) USAF CCT/PJ/CRO Training Plan (http://strongswiftdurable.
QUESTION
As a suggested plan… PCS’ing injects a period of time where workouts can become difficult to fit in with a moving family. This can be compounded with an OCONUS move. 30 days of non home cooked meals and limited, to no resources, creates a dangerous period trying to get back into the gym.
A plan designed to work around this would be a great addition to your line up of fantastic plans!!
ANSWER
Do the Bodyweight I Training Plan: http://mtntactical.com/shop/bodyweight-training-program-i/
QUESTION
I’m getting ready to do the heavy training plan and have a question or two.
1) the rucks for time in your plan are on fairly level ground ie little elevation change correct?
2) on the trails around here I find it tough to do 12 miles under 3:30 without running/jogging a bit is that ok? Or do you recommend fast walking only?
ANSWER
1) Yes
2) Absolutely run.
QUESTION
No need for another plan or extra training.
QUESTION
I am in Week 4 into your Sandbag/Weight Vest/Dumbbell Training Plan, and I have noticed a significant improvement in my functional fitness, stamina, and endurance. I originally purchased this routine as a substitute for gym strength training since my college’s gym is always full and desire to continue strength training with limited equipment. I have been using the training plan, on top of the USMC PFT Plan, to improve my PFT score and functional fitness, taking up between 1-2 hours a day for SSD/Military Athlete training. As a result, I have more energy, I am mentally stronger, and my recovery time from PT has dramatically reduced. The training sessions on Mondays and Fridays end up being Two-a-Days with my college’s OCS Preparation program, yet I have noticed a dramatic difference in my physical and mental performance and injury prevention during the grueling 1.5-2 hour PT sessions, thanks to your plans. I am looking forward to continue using this plan in addition to purchasing other plans that require limited or no use of equipment.
ANSWER
QUESTION
ANSWER
Start with 357 Strength: http://
QUESTION
I have been using military athlete for close to a year now and I love it. I have a subscription and a couple plans. However, I am doing the Spartan Ultra Beast in September and am worried about climbing the mountains. Are there any plans that would train me for this? I am looking to really step it up in the gym. I was not sure if there were certain plans that would be better than others for this.
ANSWER
For the step ups in the plan, use a 25 pound pack.
QUESTION
In your Q & A session dated 2/27/15 you’d mentioned that you were “in the process of designing a weight loss training plan complete with a menu,” and that you had hoped to have it out by 01 APR 15, if so, are you still planning to put this out and do you have a tentative launch date? I’m a subscribing member to your site. I’m 44 yrs. old, 5’9″, 180 Lbs, and have spent almost 26 years in the Army, I’ve spent 23 out of the almost 26 yrs. on jump status and love every bit of it as well as getting out there with the young PARATROOPERS and getting after it. I’m currently in an Infantry Brigade Combat Team (Airborne), where I serve as a First Sergeant, what programs do you feel would work/benefit me at my current stage in life? (SF45, Operator Sessions, etc….) where should I start. Sorry for the length of this e-mail, but to echo the comments of everyone on your site, “YOU AND YOUR TEAM KEEP UP THE AWESOME WORK YOU ALL DO, AND KEEP THE AWESOME TRAINING COMING.”
ANSWER
If you’re not comfortable with barbell, dumbbell and other exercises, a great place to start would be the Bodyweight I Training Plan (http://strongswiftdurable.
QUESTION
3. I would like to travel up to your gym in the next couple weeks to train with you for a day or even get advice assuming my schedule allows it. Are you opposed to those sorts of things, and how much would a day charge be?
ANSWER