QUESTION
A couple of quick questions in reference to training / recovery.
I’m a SWAT Deputy in a rural area. I’m following the Operator session so the military athlete. We did 2 missions this morning that both lasted about an hour, both left me pretty sweaty and beat up. I’m one day behind on the sessions for the week because I started on Tuesday so today I’m supposed to do TAC SEPA and the 8 miler tomorrow. Should I still shoot for TAC SEPA today or make adjustments?
Second question,
I’m working up to the longer runs… I’m good up til about 4 miles before the run becomes pretty exhausting. I’ve been finishing the runs by either splitting it or finishing on the elliptical or doubling the remaining mileage on the exercise bike until I get to a point where I can hit the longer miles. For example, tomorrow I would probably get through 4-5 miles and finish the last 3 on the elliptical. Is my thinking inline with that? I know elliptical miles aren’t the same as road miles, I’m just new to the longer distances and trying to work up to them.
Third,
During the achilles phase should I still be trying to do cardio on days where you don’t have it on the program? If so, what would you recommend?
Thanks a lot!
By the way, your program came highly recommended from some of my ODA buddies at third group. Really glad I took the challenge. I’m a NASM CPT part time and I was struggling to do my own programming, this has given me some new life! I’m trying to get the rest of the guys on my team on board too!
ANSWER
1) Strive to never let training negatively impact mission performance due to fatigue. As well, keep you’re eye on the ball when it comes to training. Training isn’t the ball – mission performance is. If you have a day like you did at work – where a couple missions worked you good, and your beat up, it’s okay to skip that day’s training session. Not a big deal. Think long term.
2) Best to run as far as possible and walk/run/jog the remainder. Part of what I’m after is covering the mileage, but also the time you’re moving at an easy pace – relatively low heart rate – to build aerobic fitness when it comes to movement over ground. Some athletes are put off by the mileage, but really, even at slow 10 minute miles, 8 mile is just an 80 minute effort – a pro athlete like you should find this no problem. One issue is the connective tissue fitness – ankles, knees, slow twitch muscle fibers. These also need conditioning, and they won’t get it if you move to the elliptical.
3) No.
– Rob
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QUESTION
I have an upcoming NTC rotation followed by a deployment to AFG. I am planning to buy the limited equipment training packet but would like additional recommendations for the build up (still have 6+ months until NTC) and ruing the deployment and rotation. I already own the Ranger Prep and Valor programs but am open to additional suggestions.
ANSWER
Valor before NTC should be good.
Depending upon your deployment location to Afghanistan, and the duration between NTC and deployment, you may want to complete the Afghanistan Pre-Deployment Training Plan. Reason being the uphill/downhill climbing training in this plan. Again, only needed if you plan on mountainous patrols downrange.
– Rob
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QUESTION
I have what to you may seem a couple of odd questions…I’m a 45 yo fire captain & paramedic in central Oregon who’s very enthusiastic about all aspects of physical fitness (my wife & coworkers call it “obsessed”…baaaah). I’ve looked through the various programs you offer on the Mountain Tactical website, but am at a loss as to which direction to go. The “Fire Rescue” programming looks exceptional, but I don’t just do PT for work purposes. I enjoy hiking, rucking, running, swimming, biking, lifting weights (barbell, dumbbell, kettle bell), body weight work/calisthenics, sandbag training, shooting & range intervals, etc etc. Therein lies my problem…I like to be well rounded when it comes to training and am unsure which direction to go. To give you an example of my average week of PT, I’ve written a sample below…
MON/WED/FRI- Lift weights (upper & lower body, BB, DB, KB, & SB…30-60 sec rest between sets) for 60 minutes followed by 30-60 minutes of intervals, sprints, swimming or other “intense” cardio.
TUE/THU- 90 minutes of HR controlled cardio keeping my rate around 130-135 with a max of 140 bpm (swimming, rucking, biking, running or other activity)
SAT- “Long cardio day” 180+ minutes of any variation of cardio (usually varied between activities, but sometimes specific e.g. 20 mile ruck or run)
SUN- Rest Day
Do you have any thoughts on a program or combination of programs that would allow me to incorporate multiple disciplines into my training? Would using multiple programs in succession as a form of “periodization” be effective in your opinion? Ultimately, my goal is to be able to run long distances at the drop of a hat, be strong and in “fighting shape” year around, and for all intents & purposes be as physically fit as is possible with multiple surgeries under my belt, screwed up joints and an arthritic spine (I don’t let these things deter me, it is what it is)…any insights, thoughts or theories you might have (good or bad) would be more than welcome. I’m open to anything & everything (daily doubles, triples, smoke sessions, pukers…makes no difference to me). Thank you for your time & dedication helping those that NEED to be fit obtain their goals.
ANSWER
A great place for you to start our stuff is Humility: http://mtntactical.com/shop/humility/
This plan aligns well with what you’re doing now but brings in some loaded running, and solid progressions. I think you’ll appreciate the challenge and design.
– Rob
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QUESTION
I am interested in paying for a work out plan. I do not know what one to chose. I am an Army Drill Sergeant at FT Benning. I am headed to ranger school in mid to late AUG. Well pre ranger first in mid AUG then if I pass that on to ranger school late AUG early Sept. Do you have any programs that I should chose? Or can you recommend one for me.
I am 36 years old and I would say in good shape. I also need to get started as soon as possible so I can go get my TAB.
ANSWER
I’d recommend start our stuff with Fortitude, take a week off, then complete the full 8 week Ranger School Training Plan directly before your pre-Ranger course.
You won’t be able to get all the way through Fortitude – but that’s okay. Plan ahead and complete the full Ranger School plan.
Links:
Fortitude: http://mtntactical.com/shop/fortitude/
Ranger: http://mtntactical.com/shop/ranger-school-training-plan/
– Rob
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QUESTION
Finished my APFT last month with a 287. I am wanting to lost belly fat and build muscle. I would like a program that focused more on compound movements using barbell complexes as well as anything else you could throw at me. I also would like to improve my 2-mile run (only APFT event that is keeping me from a 300). What do you recommend?
ANSWER
1) Fix your diet. 80% of fat loss is diet related. See our nutritional guidelines here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
2) Valor: http://mtntactical.com/shop/valor/
– Rob
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QUESTION
I recently missed selection for my agency’s emergency services unit (SWAT/rescue/etc) due to failing a test in which you are required to wear a 40 lb vest, ballistic helmet, and carry a sledgehammer in one hand and wear an additional bag of tools weighing approximately 35-40 lbs (the bag has to be worn crossed over the body). To pass the test you must ascend and descend six flights of stairs while wearing the above equipment and then hitting a tire with the sledgehammer off of a table in less than 2 minutes and 30 seconds. I completed the event however I went over the time by 12 seconds. I am looking for some advice on how to better prepare for this type of assessment. I feel like practicing the exact test is a recipe for injury as you are just sprinting up and down the steps with all the weight bouncing around. I currently own a weighted vest that goes up to 70 lbs and have been using that while climbing stairs, but it in no way compares to the load of that bag swinging around with each step and being pressed for time. Any help would be appreciated.
ANSWER
First – I’d recommend you complete the SWAT Selection Training Plan (http://mtntactical.com/shop/swat-selection-training-plan/) the 7 weeks directly before selection. This plan will build your overall fitness, prepare you for anything unexpected at selection, and test your commitment to be on the team and discipline to work and train in preparation.
Second, I’d recommend you replicate the exact test you faced and failed (loaded 6-flight ascent, tool bag, sledge) two times/week. Each time complete the event 2-4 times.
Nothing will prepare you for that exact event – both from the fitness and technique perspective, like drilling the exact event.
Concerning your point about injury – yep you’re right. Doing that event, without ever practicing it, before selection could lead to injury – which is why you should practice.
– Rob
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QUESTION
I have almost completed your program: hypertrophy for skinny guys (a gift from my husband who is Navy EOD and subscribes to your programs). As a female with an athletic background in track and later Crossfit, I have loved every part of this program and have benefited tremendously. With a week and a half left, I wanted to know what you might recommend moving onto from here. I have tried to read through former blogs and posts about this same question, but was wondering what you might recommend for a female who still wants to maintain muscle mass gained from this program (with a background in college track and cross country, I have no problem with being lean, but I do want to hold onto muscle mass). I would appreciate your advice! I respect what you do.
ANSWER
I’d recommend a pivot to Strength next, with Big 24: http://mtntactical.com/shop/big-24-strength-training-program-v3/
Follow it with Fortitude, then Valor.
– Rob
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QUESTION
I’m interested in purchasing one of the Military Athlete programs aimed at preparing applicants for selections. I’m not an American, but your programs seem to be the closest thing I can find to solid programming for selections. I’m currently 1 year away from a possible selection for Ranger service in either the Navy or Army, both of them could probably be well prepared for by your Ranger School program.
My question is, since I am about a whole year away from the selection, is it possible to keep running the program for a year, just re-starting the cycle after the 7 weeks have ended? I basically want a program I can stick to for a year, which will yield good results over the long term, so I can reach my goals.
ANSWER
No, you don’t want to repeat the plan again and again. It’s too intense, and you’ll burn out. You want to complete the ranger school plan directly before your selection.
Between now and then … couple options.
Option (1)
Now … Complete the Ranger School Plan – to see how you do, get used to the training, and test your mental fitness
Next, Work through the plans in our Virtue Series, starting with Humility: http://mtntactical.com/shop/virtue-series-packet/
Finally, re-complete the Ranger School Plan the 7 weeks directly before selection.
Option (2)
Now – Complete the Ranger School Plan
Next – Subscribe to the website and follow the Operator Sessions
Finally – re-complete the Ranger School Plan the 7 weeks directly before selection.
– Rob
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QUESTION
I’ve been a big fan of your programs. I appreciate your continuing efforts to improve other people’s lives thru fitness.
About me: 33, Marine Scout Sniper, typically in great shape. A couple injuries in country led me to a shoulder surgery (torn labrum) in October 2015. I recovered pretty well, and continue to improve using Crossover Symmetry, and physical therapy. I was cleared for using the shoulder by my PT.
I have done valor, and your injured arm program (which I’m currently using). I have been doing light workouts using the recovering shoulder, and feel I’m ready for a program. I want to get my shoulder back up to speed, however minimizing risk of injury. I have an additional goal of maintaining general all around military fitness, and getting into excellent shape as before.
Could you recommend a program or two that I can complete in succession?
ANSWER
I’d recommend beginning with strength – Rat 6 Strength – which is a total body program including total, lower and upper body strength.
Next, you can drop back into Valor, or move away from the weight room and hammer Humility.
– Rob
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QUESTION
I’m in the Marine Corps and am in excellent physical condition, however I’m over the weight standards by 10 pounds. I want be able to lose my weight and still be able to retain some of my strength. Any ideas for programs.
ANSWER
90% of bodyfat is diet related. Fix your diet and you’ll shed weight.
Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Training …. I’d recommend Valor: http://mtntactical.com/shop/valor/
– Rob
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QUESTION
Good afternoon, I’d like to find out a little bit more about some of the training programs that you guys offer and how to best select the program or programs that would suit my needs.
I’ve spent a little time reviewing some of the course description and requirements but I still have a few questions. To give you an idea where I’m coming from, here’s a quick bio and goal for my training: I’m 34 years old, married father of four, and I run my own cabinet and and door shop. I have realized over the past few years that once hunting season rolls around, I am not in the shape that I used to be. I enjoy chasing deer and elk in the mountains around Bozeman, and I need to be better physically prepared to do it. I am 6 foot tall, and weigh 145 pounds, so by looking at me you wouldn’t guess that I’m too out of shape. I’ve always gravitated towards cardio based workouts and sports and I’m recognizing more and more that I’ve let the strength component slide a bit. This spring I’ve been making time to run 2 miles a couple mornings a week, but right now that’s the extent of my workout routine. As I mentioned the cardio isn’t typically my biggest problem when I get into the mountains, it’s the cardio under load.
So, given that quick sketch what can you tell me about the programs you guys offer and what direction you would point me in? Thanks in advance.
ANSWER
By my count you’ve got 15 weeks between now in the first week in September. Here’s what I’d recommend:
Weeks Plan
1-6 Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
7 Total Rest
8-15 Backcountry Big Game Training Plan – Sport-specific endurance for uphill hiking,
focused core work, eccentric leg-strength training for hiking downhill.
Plan Links:
Humility: http://mtntactical.com/shop/humility/
BC Big Game: http://mtntactical.com/shop/big-game-hunting-training-program/
– Rob
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QUESTION
I will hopefully have the state trooper academy in 5 months and I need a training plan thats going to prepare me for it. Some of the things they do are sets of 150 burpees and a lot of running up to 5 miles. I was wondering if you had any plan that could help me? Please let me know.
ANSWER
Start with our Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
– Rob
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