KUDOS:
So, I’m using Busy Operator II. I thought, how much progress can I make with only 45-60 minutes per day. You have to spend hours to make any great strides. My first 5 mile test was 51:30. My second was 47:28. My third, this morning, was 45:00. I may be back down to a sub 40, 5 mile if I’m not careful. Thanks for your great programs. If you work them, they’ll work for you. And I’m losing weight.
***************
QUESTION
I am trying to get myself back into shape. I regularly go to a local CrossFit Box five days a week. I am 50 years old and I have a goal to climb the 7 summits in the next 5 years. I will start climbing next year with climbs of Mt. Baker, Mt. Shuksan, and Mt. Rainier. I found out about you on the IMG website. They have a section that People that have climbed Everest suggested your work outs. I am wondering where I should start. I think it should be with the Mountain Base Alpha Training plan. I plan on dedicating this year to physical fitness and next year to getting back to climbing. What would you suggest? Thank you in advance for your assistance! I hope you have a wonderful day!
ANSWER
Start with the Bodyweight Foundation Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
After you’ve done this, email back.
– Rob
************************
QUESTION
I am looking to purchase (at least) one of the plans.
My primary focus is to improve my APFT, but I am also interested in an all-around plan.
What is your recommendation for a plan that already does this, or another plan to combine with the APFT plan?
Thanks!
ANSWER
Do the Army OCS Training Plan: http://mtntactical.com/shop/army-ocs-training-plan/
This plan includes focused APFT work, as well as rucking, multi-modal work capacity smokers, etc.
– Rob
**************************
QUESTION
Hey rob I’m a nurse who works 12 hour shifts. I’m currently on orientation on days but will be going to nights in about a month.
In terms of training currently during my day schedule, I can’t really train on days that I work if I’m doing a gym based program (I’ve been doing the hypertrophy). I’m about to switch to falcon I think (trying to decide). But in general because my work schedule is really unpredictable, I usually can’t train five days in a row (I don’t make my schedule right now). Is it better to just train in sequence, take days off that I have to and then continue the sequence, and if the last workout of that particular week is on a day I don’t work, followed by another day off, should I continue to the next sequence? Or still take the days off in between the end of week one and the following week? Lately I’ve just been training on every day that I don’t work even if that means I don’t take the proper days off in between workouts.
Night shift may be a whole other story …
ANSWER
Better to train in sequence, but take at least 2 days off/week. It’s okay if the days off aren’t concurrent.
– Rob
***********************
QUESTION
1) I am in the British military and while we do the 2 minutes of push ups and sit-ups, our run is only 1 1/2 miles instead of 2. Should I make any adjustments to the run elements of the program to account for this?
(I am going for PTI school so I need 50 push ups with perfect form, 60 sit-ups and a 9:30 run.)
2) Can I do this program concurrently with squats and deadlifts in order to build leg strength for rucking?
ANSWERS
1) No – do a 1.5 mile assessment and use the our running calculator (http://mtntactical.com/exercises/running-calculator/) for you shorter interval paces in the plan.
2) Not for the first couple weeks, then only if you’re still able to make the progressions in the plan.
– Rob
***************************
QUESTION
About 1 year ago I found your company and replied to a online form for training. I believe then it was Strong, Swift and Durable. You sent me back some information, so I could get started on a workout program. Unfortunately at the time I was in a very bad place and recovering from multiple small injuries.
I am a military veteran and have been a law enforcement US Park Ranger for 20+ years. In 2012, I found myself in the worst shape of my life and battled for 10 months to get back into just okay shape.
In November 2013, while on duty, I torn a muscle in my left calf. It took 6 months to recover from this injury. After returning to full duty in, right back in the terrible shape I was before the injury I tried to get right back into my training. Well that went poorly and In June 2014, while on duty, I blew out the planter facia tendons in both of my feet. What I did not know at the time was that I also sustained a lumbar injury which was causing a significant amount of numbness and pain in my legs and feet. I first doctor I saw only saw a fat, out of shape guy and said it was only my planter facia.
I wont go into all of the details … But 1.5 years later I was finally returned to full duty. I spent Sept 2015 – January 2016 researching youtube and healing myself.
So … what does this all have to do with you …
Well I would like to purchase a training course from you. I believe it would need to be specific to my injuries and how badly I am out of shape. And the fact I just moved from sea level at the Gulf of Mexico to now (April 2016) I am at 7,000-8,000 feet in the Santa Fe NM area. I can hardly breathe.
ANSWER
Start with our Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
This plan deploys initial assessments, and uses the assessment results for the follow-on progressions. In this way the plan automatically scales to your incoming fitness.
The plan includes running. If you can’t run at this time, double the prescribed/time or mileage in the plan and ride a bike.
As well. Clean up your diet. Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Good luck.
– Rob
************************
QUESTION
I’m looking for some advice on getting back into shape for my unit’s Pre-Ranger Course, which I’m supposed to attend in Mid-July. To get into the Pre-Ranger Course, you take the standard RPFT (49+ push ups, 59+ sit ups, >40:00 5-miler time, 6+ chin ups) and do a 6-Mile Ruck (>1:30). I recently got back from 4 weeks at JRTC in Louisiana flying a desk and am in really bad shape. My cardio has recovered fairly well but my strength and muscular endurance have gone to hell. I’m pretty worried about the push ups but also would like to build my lifting strength up again. What kind of program would you recommend?
ANSWER
I’d recommend the Ranger School Training Plan: http://mtntactical.com/shop/ranger-school-training-plan/ with some changes:
– Just do the Mon/Wed/Friday sessions (focused on the RFT)
– Change the 12 mile ruck assessment to 6 miles. For your intervals, use our Rucking Calculator and do 2-3 2-Mile Intervals (http://mtntactical.com/exercises/ruck-interval-calculator/).
Good luck!
- Rob
***********************
QUESTION
Would the Virtue packet be included with the operator sessions monthly subscription? What would be the best plan to increase running speed/endurance, rucking and calisthenics with some weightlifting mixed in?
ANSWER
1) Yes
2) Valor
- Rob
************************
QUESTION
I had major back sugary and my performance in rucking has decreased significantly , your site was brought to my attention through a friend who told me that you have a program that does a ruck program for people who have prior injuries .
Could you please point me in the right direction and recommend the correct package
ANSWER
I’d recommend our Low Back Fitness Training Plan: http://mtntactical.com/shop/8-week-lower-back-fitness-training-program/
– Rob
***************************
QUESTION
Love your programming. I have tried different styles of programs over the years, however I found yours to be the most comprehensive in terms of targeted stretching and strengthening stabilizers and other often forgot muscles. I think this is really important in terms of durability and injury prevention.
I will be finishing up your “Big Mountain Training Plan” in a couple of weeks and I have also done your Afghan Prep Program. I am looking for the next program to tackle. I don’t currently have any fitness events coming up to train for specifically, however I am in the CF and need to keep fit as an Infantry Officer in terms of rucking, running, durability, injury prevention, etc. Further when I am out of the army I intend to get into mountain climbing which is why I chose the Big Mountain Plan.
Any thoughts would be appreciated.
ANSWER
Fortitude would be a good choice.
– Rob
**************************
QUESTION
I just came to know and use SSD, awesome programming. My SFAS course date
was just pushed up from APR2017 to 26OCT2016. I purchased the 9.5month SFAS
plan, but now I only have approx. 4 months to use it. I’m currently in the
Humility training plan, session 9. Do you have any recommendations on how to
cut it down to get the most out of it? I know the last 8 weeks I’ll use the
ruck based training plan, but otherwise I’m kinda flying blind.
ANSWER
4 months = 16 weeks.
Week Plan
1 1 more weeks of Humility
2-7 Fortitude
8 Total Rest
9-16 Ruck Based Selection Training Plan
Good luck!
– Rob
******************
QUESTION
I just started up my September 2010 Big Game Hunting Training Program and I saw an updated Big Game Program. This program has worked amazing well the last few years, but I was wondering if the newer program would be an upgrade to the one I have been using the for the past 3-4 years. How has the program evolved and what would are the major benefits of the new program?
ANSWER
I updated the Backcountry Big Game Hunting Plan last year to become even more sport specific, limit the equipment needed, and deploy recent programming on rucking progression, eccentric leg strength, uphill climbing, and total mid-section strength.
Should you buy the new plan? No. If the old plan is working for you, save your money for more hunting stuff!
Good luck!
– Rob
*********************
QUESTION
First off, thanks for the great programming. I have purchased multiple milath programs and have used them all over and over with great success in multiple selections and competitions.
I have used the ruck based training program before and currently through week 4 of the v3 program.
I have two questions:
1) How would you incorporate swimming into the ruck-intensive programming?
2) Do you have suggestions for increasing foot strength/durability? (Example: jump rope without shoes, barefoot running, etc.)
ANSWERS
1) I wouldn’t – unless you’re training for another selection. We incorporate swimming into our USAF CCT/PJ/CRO Training Plan and a couple other selection plans. Unless your selection has a significant swimming component – not just a 500m swim to make sure you can swim – focus on the events in the selection. If you just want to swim for recovery, you can work it in on the run interval or rest days.
2) I don’t have anything original to offer you here. I’d add running and cutting in sand to your list.
– Rob