QUESTION
Rob,
I never thanked you for your response to this email and I should have done that before now, so let me just say thank you first.
I had a feeling I would be coming back to you though. My aforementioned hip injury is being recommended for surgery, it’s not a replacement or anything but never the less surgery. I actually have a deployment coming up that I need to get through before surgery can happen (assuming I go that route).
So my new questions to you are two fold. 1.) The docs told me I need to focus on “pelvic stabilization” as my Physical therapy to maintain my body as much as possible, do you have any experience in this or perhaps could recommend any literature on it? I actually read the book you recommended called “Treat your own rotator cuff” awhile back and it really helped out.
And number 2.) Similar to my original email, it is being recommended to me I not to any kind of deep squatting or running, biking is ok as long as I maintain a high seat, essentially avoiding any hyper flexion of the hip. Given those constraints is there any program or combo package you’d recommend. I want to stay in some kind of shape while deployed.
Thanks again for everything, I know this one was asking a lot out of y’all.
ANSWER
Gratitude is the newest addition to our Virtue series and deploys our gym-based endurance theory, chassis integrity, body weight strength training, and running. It has a huge mid-section component inline with our Chassis Integrity theory. You can sub biking for the running – use time and 10 minute miles to make the conversion.
QUESTION
Hello,
I’m interested in starting the mountain “hunting” athlete programs. Quick question on the standard fitness level. Should someone be at this level prior to starting one of your programs? I am a fair ways away from those numbers yet and will likely take me a several months to reach them so just wondering if I should continue working towards the standard or purchase the program and start now.
ANSWER
When you click on the Bodyweight Foundation product page you’ll be able to see the first full week of training. You can try it before purchase.
– Rob
QUESTION
I’ll be attending the Army Sapper Leader Course here in July and was looking over your programs. I currently have a 2011 version of the Ranger School Prep program, how much would I benefit from your Sapper program, is it different in anyway? I currently go to a CF gym 4-5 days a week but obviously want to supplement some specific workouts, running, rucking etc.
Thanks
ANSWER
The Sapper Leaders Course Plan (
http://mtntactical.com/shop/sapper-training-plan/) is sport-specifically designed for that course and includes focused APFT Work, Running for both 2 mile and 6 mile distances, rucking based on a 12 mile assessment, multi-modal work and long weekend mini-events stretching to several hours.
I’d recommend for the train up to your course you focus on the events/fitness demands you’ll face at the course.
Best would be to do this plan. If you’re unwilling to invest the money in your success, complete the older version of our Ranger School plan.
– Rob
QUESTION
Sir, I’m planning on going to selection for Bortac this year and purchased a sub to use your programming. I think the BORTAC run, ruck and IBA prep is great but since I’ve been spending a lot of time lifting at a crossfit gym over the last year, I’m wondering what you’d suggest to supplement the strength aspect of the bortac plan. Thanks.
ANSWER
– Rob
QUESTION
Good Afternoon,
I’m looking for potential recommendations for a training program. I’m looking for a program to prepare me for Army Basic Mountaineering Course, also referred to as Army Mountain Warfare school. The school starts June 10th here in a couple months, so a 6-8week program geared towards heavy backpacking, some climbing, lots of rappeling and other mountaineering based training. Elevation will be around 2-3000 ft, we will ruck 3-10k distances everyday for two weeks with 65+ pounds of gear. Sometimes farther. Let me know what you think,
ANSWER
– Rob
QUESTION
I’m 50 yrs old and transitioning from a winter of beer league hockey and moderate strength training to road cycling with plenty of climbing and long rides. I like your four lift (front squat, bench, hinge and pull up)/twice a week plan but wanted to add 10-20 min of complimentary core. I was thinking of using your core training plan from 2014 (which has worked for me in the past) but the back work (founders, good mornings, back extensions, etc…) seems like over kill with the hinge lift. Do you recommend working through the plan without/removing the back work? Keeping it? Something different all together?
Thanks,
ANSWER
QUESTION
Hi there,
I am in one of the Special Forces Groups and they are all about bringing things to another level. Not just from being an infantryman, but also a way to set myself apart I decided a good goal would be Ranger School. My main question is do you guys have a plan that is primarily bodyweight, I prefer body weight, that will help me prepare for Ranger School. I also prefer body weight as I spend a lot of time on TDY and move around a lot, definitely don’t always have access to a gym or the proper equipment I would need for a lot of the plans. Any information would be greatly appreciated, thank you.
ANSWER
This is a limited equipment plan – bodyweight, sandbag, ruck, IBA.
– Rob
QUESTION
Hey Rob,
I’ve been doing military athlete since my deployment in 2010. I recently done the ruck based selection for SFRE (before that plan was out) and have been training hard since. I’m struggling with a knee injury (IT band syndrome) that has since felt better and now my left hip is out of whack.
The injury plans are too light for me, most other plans have too much running and rucking. I’m looking to stay in shape and heal.
Where do I go from here? I’m concerned because my injuries as of now are preventing me from going to SFAS.
Thanks for everything,
ANSWER
It deploys our new gym-based endurance programming, bodyweight strength and chassis Integrity. Ride a bike instead of the running in the plan. Use a 10 min/mile for the conversion … if the plan says to run 5 miles, bike 50 minutes.
– Rob
QUESTION
Hi,
I recently completed your back country big game hunting program and loved it. I now want to do your alpine running program and my question is; for the hikes that require 3k plus feet of elevation and a run down would it be sufficient to gain the elevation on a treadmill (woodway with incline and vertical climb display) and then run the same distance unloaded and flat?
Thanks,
ANSWER
Much Better would be any type of vertical – including flights of stairs in a building, stadium stairs, etc.
– Rob
QUESTION
Mr. Shaul,
I had the pleasure of being one of the military athlete Lab Rats with David Hageman at Drivenstrong in Colorado Springs. I transitioned to his Rescue strength programming several years ago before he moved to Denver and closed the gym. I was wondering if your Law Enforcement Athlete programing is similar to the programming that he utilized? I am currently assigned to patrol but have spent several years as a k-9 handler and SWAT operator. I enjoy the vaired and functional aspects of the Military athlete programming and enjoyed, immensely, the Rescue strength. Thank you for your time sir.
ANSWER
– Rob
QUESTION
In your estimation, is the falcon training plan still a viable plan (Which I own from a previous purchase)? I am looking for a general training plan that has a substantial amount of run work, combined with good gym sessions. I need to cut about 5 lbs (I recognize that 80% is diet, which I try to be as conscious of as possible when traveling for work 3 out of 4 weeks a month). I completed Humilty a month or so ago, and am looking for something to supplement some early season mountain biking, prior to moving into late summer climbing.
Thanks,
ANSWER
Absolutely. No need to buy another plan.
– Rob
QUESTION
At 36 I have decided to pursue the ANG. I work as a civilian in the DoD but want to supplement with the guard. I am 6’5″ about 257 now and losing weight but my 1.5 mile time outside is only 13:30 and I need to drop that by 2 mins along w/ pushups and situps. Since you are a military group what is the best plan to get ready for this? I have to get through MEPS first but I am hoping that it works out.
ANSWER
– Rob
QUESTION
Hi,
I’m considering joining the National Guard and trying out for Special Forces. I was wondering if I should get the SFRE plan or the SFAS rucking plan. The SFAS plan is ten months and I think would allow plenty of time for me to build up my body for Selection, but I’m not sure if I should train to pass SFRE first.
Thanks,
ANSWER
After SFRE you’ll get some idea of your SFAS date.
– Rob
QUESTION
ANSWER
– Rob
QUESTION
Hey guys,
Thanks for the awesome rando race plan over the winter. Although I never ended up racing, it was a great way to stay motivated and in shape. I was just looking over your plans as I have signed up for a 50k trail race at the end of july with 14k of vert. Do you all have any training plan specifically for the 50k or one that I could adapt for this race? It seems like the 50 miler plan may be overkill, but then again maybe not. I don’t have access to a gym, which is part of the reason why I loved the rando plan.
I am also starting a little low on weekly mileage. I am currently only running about 20 miles per week and am nervous about loading up too fast and hurting myself right out of the gate. but I do have time though- about 16 weeks until race day.
Any input you may have would be greatly appreciated. I haven’t run this distance before, so I am looking to train hard and do it the right way.
Thanks so much.
Best,
ANSWER
– Rob
QUESTION
Good morning,
I am emailing in regards to getting connected with a coach about your PJ training program you have. I was in the Navy for 6 years and then went into the IRR. I am getting back in the reserves now, however, I am going back for only one reason. Pararescue. I want to be prepared both physically and mentally for the training as much as possible. I am not bad with the PAST, although I still need to shave about 45 seconds to a minute off of my run (which is coming along as I continue dropping weight). I wanted to know if there are any recommended sandbags/rucks/etc. I could get as well as speak with someone about the training program. Any additional information helps. My mind is on one goal, That Others May Live, and I will stop at nothing to make this dream a reality. I appreciate your time in reading this and I hope to speak with you soon.
Very Respectfully,
ANSWER
Start with the first plan – the USAF PAST Training Plan.
– Rob
QUESTION
Hey Rob,
I’m a police officer at the Colorado Springs Police Department and a part-time coach at a CrossFit Gym.
I watched our department implement a physical assessment test and then watched those who were out of shape file a lawsuit and gave it removed from our standard practices. That’s not why I’m messaging you though.
I read your article about takeaways from NTOA, and I wanted to throw some questions your way:
1) Our department claims to be a “culture of fitness” but we fail in this department so much given the fact we have minimal PT in the academy and no real structure; then once a recruit graduates it’s simply on them to stay in shape.
The resources available are NSCA, which is on the far west side of the city and only about 2% of officers are within 25-35 minutes drive from there which doesn’t offer much incentive to drive down there all of the time.
I very much want to start a LE class/programming for these guys to combat all of their stressors from field training and try and keep them in shape and healthy as long as possible. Like most of your individuals who came up to you, I just am not sure where to start? I would have to accommodate for schedules and don’t know if I keep it generalized or divide it up amongst those who outshine others in physical fitness?
2) I know NTOA is very SWAT and tactical based, but I am looking to market more towards the road cops that push a cruiser every day. So I’m looking for exercises and programs that help combat the hours upon hours of sitting and the toll it’s taking on our hips and backs.
3) This isn’t necessarily a question, but just an observation. I know Greg Admunson had ideas on stretching techniques for when you’re on patrol but I think implementing the importance of constantly getting out of the car and stretching, activating muscles, and improving blood flow would be a very beneficial bit of information for the new hires who have no idea the toll this job will take on their bodies.
And finally, I am more than willing to help in anyway I can, I believe what you’re doing is such an incredibly valuable asset and I would gladly help with any Law Enforcement related ideas or plans you may have. I have 9 1/2 years of experience in law enforcement and can see the rigors of the job and the constant need for physical fitness.
Thanks Rob,
ANSWER
I’d followed closely the efforts of the CSPD and it’s high jeopardy fitness assessment – Thor’s leadership, “by the book” implementation and resulting pt failures and lawsuit.
You’re department’s failed effort to implement a high stakes test is not unique … and I feel too much effort is put forth toward a high stakes fitness assessment and not enough toward the ultimate goal – mission-direct fitness for LE officers.
To your specific questions:
I’d recommend you begin our stuff with the LE Athlete Fitness Assessment Training Plan, then move on to Whiskey from the Spirit’s Packet. Also, I’d recommend you train at work, informally invite others to join you, but not make a big announcement about it. Just start training, before your shift and recruit one officer at a time to join you.
2. Our forces LE Patrol/Detective programming will address your needs in terms of mission-direct fitness. The programming also includes a significant “chassis integrity” component, but this is not specifically designed to help low back issues from sitting in a squad car all day. We’ve done some work on this, but have not developed a program specifically to address it yet. It’s on our list.
3. Squad Car Impacts? – see above. There’s a reason stand up desks have become more popular, but this isn’t an option for squad cars … yet. The idea of setting up a “mini study” inline with our Mission-Direct research approach on the affects of a scheduled get out of the car and do specific movements is a great idea – if you’re serious, and want to help with this, it’s a perfect project for our MTI Fellowship Program – and I’d encourage you to apply:
http://mtntactical.com/all-articles/mti-fellowship-program/Advanced Programming Seminar? No – only one currently scheduled is for May.
– Rob
QUESTION
Hey Coach,
I had a one-on-one meeting with an officer from a special missions unit out of Ft. Bragg yesterday. One of the many things we talked about was fitness at the elite warrior-athlete level required of an operator. We talked about non-impact cardio and its usefulness in staying injury free and even how biking (specifically across hilly terrain) can help improve ruck performance. I was curious as to why you chose not to include non-impact cardio in many of your military-athlete programs.
Also, this morning while leading a run for PT I realized that my legs (specifically lower calf area) have been feeling very beaten up. It’s not a normal soreness and I felt it during last Friday’s endurance run and all through the week, but just pushed on and performed fine all week. I wouldn’t be bringing it up though if I didn’t feel like it was negatively affecting my performance (it’s a shot at my pride to mention it). I’m on the 4th week of fortitude and have an 8-miler planned for today. Is there any way I can substitute biking for running today?
Thanks again for everything!
P.S. Just have to say again how much I love MTI! I’ve talked to a number of officers and many of the highest performers are on your plans (some are even in the fellowship program). MTI has really helped me bring my training to the next level and strive to kill anything thrown my way.
Best Regards,
ANSWER
Biking for Rucking? I’ve seen some anecdotal evidence that biking transfers to unloaded uphill movement, but none that demonstrates it transfers to rucking under load. Regardless, at some point, biking only makes you better at biking. Our job is to prepare athletes for the demands of their mission – for military – that means rucking. I do know that rucking makes you better at rucking – which is why we do it in our programming.
As you know, there is a significant upper body/mid section demand to rucking, which is non-existent biking.
Biking – okay. Use 10min miles for the sub. So if the plan calls for a 10 mile run, bike for 100 minutes.
– Rob
QUESTION
Hi- I’m a 40 yr old female, 112 pounds and (relatively) fit- I do Xfit and run…I’m looking to drop some body fat (which had increased last annual check) and keep strength. I need to know which program?
ANSWER
– Rob
QUESTION
Howdy! I shoot tactical style competitions and am getting smoked at the events. There’s a bit of activity to goes on and some of the stages are downright tiring. Plus, my accuracy decreases as the stressors are applied. (I read your marksmanship article… Nice work!) I am also in my mid-40s and have committed myself to be as “bad ass” as I can be. I also need to lose weight. I have access to a gym but prefer working out at home using bodyweight, sandbags, pull-up station and dumbbells. So, wondering what plans you would suggest? I was thinking about signing up for the subscription, but not sure where to start… Any help would be greatly appreciated.
Thanks,
ANSWER
– Rob
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