QUESTION
Good Day Sir, had a quick question for ya. What training program on the website would you recommend for the Spartan Beast race? The Beast consists of many of the same movements as the Sprint, but triple in length 13-16 miles, a real grind of an event, 6-8 hours approximately. I’ve successfully used your Spartan Sprint program this past winter. I have The Beast upcoming in September. Any suggestions would be great.
Thanks again for all the fine work you and your team put out.
ANSWER
I don’t have a specific plan for the Spartan Beast.
What I’d recommend from what we do have is the DEA FAST training plan – with a some changes:
1) Replace all the rucking in the plan with unloaded running and use the Run Interval Calculator from the website for your follow-on interval paces.
2) Skip the swimming in the plan.
– Rob
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QUESTION
First off, thank you for all the excellent resources! I’ve been working through the On Ramp Military plan and have noticed significant gains in my work capacity and power which I’ve been needing for a long time, plus the workouts are really fun. So thanks for the workouts!
Secondly, I was wondering if you could recommend a good plan for me. I’m not a professional athlete and only have time to work out three times a week (right now I’m working through the On Ramp plan consecutively but only three workouts a week, so it’s going slow). My primary goals are general functional fitness as well as backpacking (30+ pound pack) and mountain biking. Could you recommend a good program to work through for those goals?
ANSWER
I’d recommend the Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
– Rob
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QUESTION
I’m currently serving in the Air Force and my plan is to try to cross train to pararescue. I have a little over a year until I’m eligible to even try and finding time to workout is not an issue. I have also already bought your CCT/PJ and it looks great! But I was planning on doing that once I get 3-4 months out and once my swimming improves a little bit more. So my question is what do you recommend for training until then? I would like to increase my size and strength a little bit, while continuing to improve on my runs and swimming. Should I just do the Operator sessions and add in some swimming?
ANSWER
I’d recommend you do the CCT/PJ plan now, then drop into the Operator Sessions, then repeat the CCT/PJ Plan directly before selection.
The reason? This plan is no friggin’ joke – doing it now, this far out will give you a no-shit assessment of your fitness, as well as test your commitment to the cross training plan. Finally, it will begin to build your mental fitness.
– Rob
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QUESTION
I’m a Marine OIF/OEF veteran, now civilian, looking to reclaim some lost fitness. You kindly sent me the Afghan plan several years ago before my OEF pump. I didn’t quite use it as-designed, but the step-ups and leg blasters are absolute money for hiking fitness. 80lb sandbag get-ups are murder. I’m planning to use the program to jump-start my Military Athlete adventure, and I’ve been slowly accumulating the equipment while I build the necessary base fitness on my own. Two questions:
1. Your garage gym recommendations mention one 20x24x30 ply box, but I noticed that standing keg lifts require a 48″ platform (or two 24s). I was planning to build a 20x24x30 and a 16x18x24, as this will allow me to do all of the MA workouts that I’ve been able to identify: step-ups, box jumps, keg lifts to different heights. Are there any other heights that I’ll need or will these two boxes work? Would like to do all the box-building in one go, as I have to borrow the workshop space from family.
2. The sample from the running improvement program mentions 100m hill sprints. The only hill near me is 70m. Would you suggest tacking 30m onto the front/back and doing the same repetitions (my current plan), or doing the 70m for more repetitions?
ANSWER
1. Yes.
2. Do 70m, and more reps.
– Rob
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QUESTION
I’m interested in advancing my training. Honestly I’m not sure if I fit your criteria because I’m not active military, LE or first responder but I’ll give you a synopsis of my situation and let you decide.
Objective
I participate in Run-n-Gun Biathlons mainly as a way to stay sharp and prepared and I usually place in the top 20%. If you’re not familiar with them, check out pecosrunandgun.com and okrunngun.com for examples. Most are 10k courses that take place in challenging terrain in very hot conditions. The shooting stages require both accurate and fast rifle and pistol skills and you must be adept at shooting at a wide array of targets from awkward positions. All gear, ammo, water, etc. must be carried (no outside help allowed) I’ve agreed to do a special challenge at the July 16 event in Pawnee, OK. Myself and a few other will attempt to complete the course back-to-back with .30 rifles. 12 minutes in between legs is allowed to reload mags and water). I want to not only finish but finish strong. This has been my training goal for 6 months.
Training
I’m 5′-8″ 150# and used to be a power lifter (local level only) but my joints got bad so I started focusing on cardio the past several years that I can do in my barn. To train for run n guns in the past, I ran with a pack 10-12 miles a week in my pasture and did some heavy bag work as well. I’m fortunate to have a small range set up here at my house so I would combine shooting with the runs. That worked ok but I wanted to step it up so during some research I came across a routine that Atomic Athlete (I believe one of their coaches trained under you) developed specifically for the Pecos run n gun. I purchased that program and their Sandbag Routine. I completed the sandbag program and liked it but needed a filler before I began the run n gun specific program since its only a 5 week long deal.
More research led me to you. I purchased your sandbag/db program and wow… I love it. I’m beginning week 6 tomorrow and my speed gains have been impressive and I feel strong. I buy into the ‘strengthening the combat chassis’ theory, I’m not concerned about having ‘beach muscles’ anymore. I want to be prepared for whatever I might encounter. Mentally, I’m as tough as I’ve been since basic training.
Here’s where I need some help. After your sandbag program I don’t think the other program is going to be a great challenge. (Please don’t take that as a derogative statement towards the other gym because its not meant to be). If you’ve got something else available that can be done in 5-6 weeks, I’d love to try it. I’m open to any suggestions.
Shooting wise, I’ve taken a defensive pistol class offered by a well respected instructor and I’m planning to do another rifle/pistol class in June. I’ve been averaging about 1000 practice rounds a month along with dry-fire practice.
In closing, even if you don’t feel I’m ‘remote gym rat material’, I’d appreciate it if you could recommend one of your other programs both as a final preparation for this 20k event and something that I can use to build upon the progress I’ve already made. If you need any further information, I’d be happy to furnish it. Oh, and thanks for all the information you make available online.
ANSWER
Recommendations:
Fitness – Valor: http://mtntactical.com/shop/valor/
Do all the rucking in the plan with the same load as your events. Carry your weapon or a 10# sledge.
Marksmanship – Range Fitness Mid-Range Carbine: http://mtntactical.com/shop/range-fitness-mid-range-carbine/
This plan will bring some training to your range practice.
– Rob
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QUESTION
Big fan of your training programs and new subscriber here. Recently got to a new unit with no deployments in sight. I have no specific fitness performance goals other than going to Ranger school sometime in the next year. However, I’d like to improve in a few areas before I start your Ranger train up program.
I’m 6’2″ and 210 pounds.
Bench 1RM – 275
Front Squat 1RM – 265
Power clean 1RM – 245
For APFT I average 55-60 push ups, 85+ sit-ups, and 13:30 2 mile. 5 mile time ranges between 37:30 and 38:30. Consistently finish 12 mile ruck with 40 lbs and rifle around 2 hours and 20 minutes.
Specifically I would like to improve on my push ups and cardio endurance. My long arms put me at a disadvantage for push ups even though I have decent upper body strength. My run times have suffered over the years after two knee surgeries and a hip injury. Overall I know I need to have better relative strength. What programs would you recommend I complete before start the pre-Ranger train up? Thanks for all that you do
All the best,
ANSWER
I’d recommend you begin with Fortitude, and follow it with Valor.
Fortitude trains strength and endurance (running/rucking).
Valor hammers work capacity and speed over ground (running and rucking intervals). It also includes some bodyweight work.
– Rob
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QUESTION
I am currently doing the mountain base training program.
However, I have a one week ski trip to Chile the last week of July.
Should I switch and do the 7 week dryland ski training program to prepare?
Thanks for your help –
ANSWER
Absolutely switch to the Dryland Cycle. This will help you maximize your time in Chile and protect you from injury.
– Rob
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QUESTION
I’m currently active duty navy. Been in for 4 years and got a navy diver contract, however I was dropped from the program due to failure of our IWP’s. My legs weren’t strong enough to handle the weighted treads. My instructors told me to get my legs stronger and come back and crush it in two years. I know I need to work on treading since that’s literally the only way to get better at it but I definitely want to get faster at running, swimming and stronger outside of the water since I realized I want to come back and try for EOD instead of Diver. I’m currently 5′ 125 lbs. I’m in pretty good shape but I need to get stronger both in and out of the water. Any advice or programming you can recommend would be greatly appreciated! I want to come back and destroy every event in the EOD pipeline.
Thank you for your time!
ANSWER
I’d recommend our BUD/s V2 Plan, now, with one change …. skip the Saturday Mini-Events.
http://mtntactical.com/shop/buds-training-program/
This is the plan I’d recommend as well, directly before EOD selection/school. I’d like you to do it now for a couple reasons ….
First – the plan is no joke and will test your discipline and commitment. Completing it will help get your mind right for school.
Second – it’s very sport specific to EOD school – and will help give you a good assessment on where you are at in your fitness and how far or little you have to go to get where you want to be.
– Rob
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QUESTION
Hello, I was looking at purchasing the RECON training program on your site and just have a few questions. I am prepping for BRC and Im currently lifting weights, running, and swimming, but want a more direct organized plan to be ready. I am making good strength gains, however, and I was wondering if I would be able to keep lifting while doing this program, or if I’d be better of dropping the weights and doing mainly bodyweight stuff. I run a first class pft, I’m just lifting because I want to put more weight on and keep getting stronger. What do you recommend for my situation? Thanks in advance!
ANSWER
The BRC Course Plan (http://mtntactical.com/shop/marine-corps-basic-recon-course-training-plan/) is full on. You won’t want to do any extra training, lifting or otherwise. You’ll overtrain.
– Rob
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QUESTION
I have both the AFA and Alpine Rock programs. I have been following the Rock program for six weeks. I repeated the first three weeks and plan to do the same with the last three weeks. I bought the AFA as well just to see what it was about as well as to use the AFA as a test this week and then again at the end. I feel great. All my time spent stepping on boxes has made me grab a few questions.
Little background – I fell climbing a number of years ago and broke both my ankles. I have some “traumatic” arthritis because of it. So when I’m on my feet for very long days (about three days back-country) they start to kill. A day or so of rest and they are back to working order. My dreams of big alpine might be a bit impossible at this point, and that is okay, but I can still enjoy shorter trips or staggered objectives.
All the strength work helps however running can flare the arthritis up quickly when I go over 3-ish miles. Enter box step ups. I have fallen in love with them…strange? maybe. However I can do them indefinitely (as far as my arthritis is concerned…). They give me some of the love I miss so much from running.
I live in WI so my playgrounds are generally flat, comparatively speaking as well. Here are my questions:
1) Do you have a generic box step to run conversion? Is that even fair to compare?
2) In place of the running on the AFA would you suggest something else? I understand the SAID principle behind running but I can get much more out of rowing, biking, or elliptical than running that far simply because of the ability to train again more quickly. I know some people do 400m run to 500m row…but again…is that even fair to compare?
3) In the case of the Alpine Rock and AFA, the AR plan uses a #30 pack and AFA uses a #40 pack. I’ve been using #40 the whole time simply for the AFA efforts. However, are there diminishing returns on pack weight to endurance ratio? i.e. is going up to #50 or #60 over increasing the number of steps ups more or less useful than the rep range? In the case of Alpine travel.
Thank you for your time, and plans. They are great fun to follow have such a nice progression.
ANSWERS
1) 50x Step Ups = 400m Run
2) Cycling/Spinning would be best. Probably a 2:1 distance conversion. Instead of a 15k run, cycle for 30K.
3) Volume counts. Keep the pack weight as prescribed and do the step up volume as prescribed.
– Rob
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