Questions include our TACP Plan and swimming, Ruck Based selection programming for SFAS, Preseason training for Backpacking, Building and Using System boards, Programming for Injury Recovery, and more…
First i want to give you some praise or “kudos.” I’ve been totally impressed and turned into a believer from using your program. Honestly i never knew it existed till a few months ago when a buddy, Who is now a MARSOC operator turned me onto it. I personally have used your USMC PFT program and the operator sessions to prepare myself for OCS. I am prior enlisted and recently have been excepted to the next OCS class, a feat i owe thanks to you for my superb level of fitness that has put me above the rest and helped me earn the # 1 ranking in prior enlisted applicants recommended by the 1st MAR DIV! Thanks, just doesn’t cut it. Believe me i will be using “military athlete” again in the future, for as long as you guys are around!
Run 945Goals before talking to recruiter:
I was wondering if I could sub in dumbbell bench press for barbell bench press? I generally work out alone and really don’t want anyone to find me crushed under a barbell.
A better option is to not bench press with collars on the bar. I don’t allow collars during bench press in my gym. That way, if you do get stuck, you can dump the barbell. I’ve done this many times myself…. it’s noisy, but works.
I’m on a ski trip and i heard about the 10th mountain division cabins and want to do that in near future so i googled “backcountry training” and found your website. I’m not 600 pounds with high blood pressure but I work in the office so i’m not at my peak and if i tried a back country trip I would probably die. Any who, I was wondering if you had any tips on where to start? Is your backcountry skier plan geared towards people who are already in good shape or can beginners start out with that?
Right now I’m doing the Marine Corps pft plan. I’m currently not in the Marines but I am joining soon. I want to continue to work on my pull ups, running, and crunches, but I also want to get stronger and maybe add some weight to myself. I also enjoy some rucking. Basically, What plan do you recommend for that
I’d recommend Fortitude: http://
I recently purchased you Big 24 plan and noticed that it doesn’t say how long of a rest to take between sets. Does that mean to do say 4 rounds back to back or take a rest till you feel ready to do another round?
I used ya’ll’s APFT training plan last spring and got excellent results, scoring 300(+) on my 40th birthday. (The fall test was a wash, because I was injured. Shoulder dislocations suck.)
I’m a staff officer with just under a year to go before retirement, so I’m not training for any Army goal, I’m training for myself. I’m currently registered to run two Spartan races in August, a Sprint the first weekend, and a Super three weeks later. I also plan to run the Army 10-miler in October (the same month I take my last ever APFT.) I will note that the Super Spartan has plenty of hills/mountains, while the area I live in has almost none.
Finally, I’m quite intrigued by Mark Rippetoe’s proposal for a revised military fitness test, and I’d like to try to achieve it. The proposal is the following:
-deadlift 2x body weight
-overhead press 75% body weight
-12x chin-ups (minimum)
-400m run in 75 seconds
I’ve been a skinny, cross-country type for most of my life, but I’ve gained weight the past few years. At my current weight of 205-210 (6’2″), that would translate to 420 lb deadlift and 160 lb overhead press on the above scale. (My current workout weights are about 225 and 90 lbs, respectively.)
Fully realizing that I may be trying to go back and forth between different things far more than is ideal, which of your training plans would you recommend? (Erring in the direction of strength and work capacity.)
I tried the sample Operator Session week and liked it a lot. Now that I’m subscribed to the daily sessions where can I find the continuation of that week in the archives?
Go back in the archives and start at 7.28.14. Work forward from there
I am currently attending university in a Paramedic program in Australia with the goal of moving into a helicopter role including both water and land SAR duties.
However all of this will only eventuate in a couple of years and right now my fitness goals are focused on developing a solid base fitness level as the unofficial word is that females really have to represent in the fitness assessment to make it through – so far there have not been many successful female candidates.
I am currently doing your Squad PT as an ‘on ramp’ type program as I do have a relatively easy fitness test coming up for Paramedic school and have had some time off training. I would like to keep using your subscription service after this as I have had great success with this and it seems appropriate given the long term scope of my goals.
I am generally strong in the lower body, core and do well in rucking, running etc but the current areas I need to focus on are:
1) upper body hypertrophy/strength especially pull ups
2) swimming in general (I have a background in swimming but have not swum recently)
The selection also involves covering distance with a pack, stretcher carry simulations, underwater tasks/ spatial awareness and a shuttle run.
To this end I would appreciate any advice you could give me, especially regarding which subscription service to follow and, if necessary, how to adjust them to continue to improve my upper body capacity (I recall you answering something similar in a Q&A but I cannot seem to find it- I apologise) .
Finally, thank you for your programming – it gets results and I could not ask for anything more. If you ever consider running an online education course I would be very interested – just saying.
Before subscribing, I’d recommend our BUD/s V1 training plan now to get you started: http://
I just purchased your TACP Training Plan…Great plan…good work! I am starting the plan on Monday. I have some quick questions about some of the exercises:Question 1Session: 22, (1) – I am assuming the total distance ran for this shuttle is 300m…What is the shuttle distance (25m, 50m??). Also, I am assuming the total shuttle time is 2:30 with a rest period in between the rounds of 2:30??Question 2The USAF TACP program does not require any swimming (other than a gear ditch water confidence test) also the PAST for TACP does not require any swimming. The SSD TACP Training Plan includes swimming…what is the intent to include swimming in this training program? Question 3I am assuming there is no rest in between each exercise in each session unless otherwise noted?
I am non-prior service going in the USAF with GTEP for TACP….Your plan specifies that it should be done right before entering TACP school (which will be impossible for me because of BMT). I know that I will lose some gains during 8.5 weeks of BMT right before TACP school….Any advice/recommendations??
1) 300m Shuttle: http://
2) Keep you well rounded and add in some active recovery from the heavy calisthenics/running/rucking. The swimming in the plan is limited and can be skipped if you don’t have a pool
4) Do the plan before BMT and do your best there to maintain.
357 Strength is a great next step: http://
I was googling for gym programs to prepare for outdoor passions and found your site. I was humbled on an early-season multi-day coastal backpacking trip this past weekend and want to change my training.I am not an outdoor professional. I am a 41 year-old female with a passion for hiking and backpacking on weekends and holidays. I sit at a desk all day for my job, although I do walk to work everyday (one hour each way on pavement). I have been out for a few short early-season backpacking trips. I enjoy the gym, but have been sporadic over the last year. Typically, my gym training programs have been geared to achieving a certain overall look as opposed to building strength for an activity or sport.My boyfriend is a professional backpacking guide who naturally rejects indoor training for himself, although he supports me. I’ve always enjoyed the gym and understand the benefits. I want to be strong enough to keep up with him. In addition to our recreational trips, I will be joining him on his commercial backpacking trips this year as an assistant when I can.Our trips are non-technical. We do significant elevation gains when climbing into the alpine areas or on traverses. No climbing ropes, no ice, no vertical rock, no permanent snow. Sometimes we scramble on rock. Our coastal trips involve using fixed ropes to assist climbing up and down steep muddy headlands. Upper body strength is therefore a huge asset. We also do a lot of scrambling on coastal boulders, muddy roots, and beach logs. We practice the lightweight backpacking philosophy and try and keep our pack weights below 20 pounds (not including food). Our days can be moderate in distance…anywhere from 6 to10 miles or longer. Length of trips can vary from a few days to a week or more.I would also like to drop some fat. I’m 5’6″ and 142 pounds. I know I need to concentrate on my diet to achieve that goal. I also want to work on my mindset.
Your two programs that seem the most appropriate are the Backpacking Preseason Training or the Big Mountain Climbing Training Program. I really enjoy gym training so the Big Mountain one stands out. Even though I am a trekker and not a mountaineer, there is overlap in the terrain and endurance requirements. I want a strong upper body…and I want to train like a pro!
Any suggestions on programs would be welcome. Many thanks in advance!
From the plan write-up:
“We train your sport specific grip strength by having you hang and do intervals using your ice tools on a system
board. The minimum sized system board you’ll need is a 4×8 sheet of plywood set at a 15 degree angle. You can use
common rock climbing holds with your tools, and also hardware such as old door hinges, door bolt brackets, eye
bolts, etc. We use both.
While one 4×8 sheet of plywood is the minimum you’ll need to complete this program, space and cost allowing,
we’d recommend you build up to 4 system boards placed close enough that you can move from one to the other
without touching the floor. You’ll be spending hours hanging on your system boards. This is very effective training,
but pure drudgery. The more system boards you have the more variety you’ll have for movement … and the training
will be more interesting.
If you have more then one system board, we’d recommend differing board angles ranging from 10 degrees to 20
degrees. Email me if you have any questions about system boards:firstname.lastname@example.org
You’ll also need a pull up bar, door frame, overhead floor or roof joist, eye bolts in the ceiling, etc. to do dead hangs
on and Figure 4’s using your ice tools.
Quick question about programming. I’m coming off of a break from injury and I’m looking to get into dedicated program again. I have kettlebells at home, and I don’t currently have a gym membership.
I have 3 choices.
1. 8-week kettlebell program from military athlete from 2011.
2. Kettlebell strength program from military athlete from 2013.
3. On ramp program for military athletes.
I’m not on a timeline.
Short term goal : Get back on a dedicated program.
Long term goal : Start and complete the ruck based selection packet after completion of this first program.
Which is the best choice to set me up for achievement of the long term goal?
If you’re in love with kettlebells, do the Kettlebell Strength Plan (http://strongswiftdurable.
Thanks for the note. Here’s the link to the In-Season Strength Plan for Endurance Athletes: http://