KUDOS
Hey Rob, just wanted to thank you for the programming. I used your SWAT Selection plan to prepare. The strength, work capacity, and endurance improvements I reaped from your program allowed me to carry my load and still have the ability to help my teammates as well. You’ve made a customer for life as I continue in my law enforcement career.
****************************
KUDOS
I’ve attached some pictures of the Notorious German Zugspitzlauf. I finished, although I am not an experience mountain runner, because of your Peak Bagger Plan.
****************************
QUESTION
I purchased the On Ramp Training program. I have a high body fat percentage, and would you recommend doing light cardio in conjunction with the program? I like the program so far, thank you.
ANSWER
No. Do the plan as prescribed to start.
– Rob
******************************
QUESTION
I read an article about Jordan Smothermon about some training for hiking on backpacker.com. It stated he was head coach at StrongSwiftDurable, so I thought I would check out the website. I am trying to find a good plan that addresses weight loss with hiking. I looked at the weight loss program, but am hesitant because I like to throw in a long hike every once in a while and some trail running. I am not sure if doing the plan and adding my extra activities would be detrimental to the conditioning and recovery of the plan outline. Is there a better plan that would include both weight loss and building strength and endurance for hiking. I tend to push myself by doing more than I should when I get the opportunity to get out and exercise. For example, I went for a 2 mile hike one day and added a 1.5 mile trail run the same day. Did nothing but work for two weeks with 2 more trail run/hikes of 2.6 miles and then went on a 4.5 mile hike last Sunday. Then yesterday I went for an 11 mile hike. I work in Jackson and live in Alpine. Time is sometimes something I barely have with my schedule. Any suggestions would be greatly appreciated.
ANSWER
Two keys for your success:
1) Fix your diet. 80% of fat loss is diet related. You can’t outwork a shitty diet. Here are my dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Eating “clean” doesn’t take a nutritionist or a complicated manual. It just takes discipline. Don’t over think it. Note – our diet doesn’t require caloric restriction – you should never be hungry – you just can’t eat crap.
2) Stick to a training plan. For you now I’d recommend the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
This plan includes running on Thursdays and Fridays. You can sub in hiking and go longer than the prescribe time/distance, if you’re feeling up to it. The bodyweight strength stuff will make you sore, initially.
– Rob
**************************
QUESTION
Hey there. I was prepping to go back to swc when I tore my rotator cuff up pretty badly on a jump.. My left arm is essentialy useless and I am having to fight to get any physical therapy appointments, but I need to stay in shape. I looked at your injury workouts, and I still cant do most of those exercises that in any way require both shoulders. Do you guys have anything I am not seeing? How can I stay in shape with effectively one shoulder dead in the water for another 6 mo?
ANSWER
Our Training Program for Athletes Suffering Arm Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-arm-injury/) is designed for athletes like you.
This isn’t a re-hab plan for your injured shoulder, but rather trains the rest of your body around your injury. This plan is no joke.
– Rob
***************************
QUESTION
I just got back into the country and I missed about five weeks of workouts. I’m in Army ROTC and school starts back in about a month. I’ll have a pt test as soon as I get back and Ranger Challenge tryouts soon after. Can I combine the APFT Plan and the daily operator sessions in order to prepare? If so, what is the best way to do so? Or, do you have a better plan for me? Thanks for all your help and have a nice day.
ANSWER
I’d recommend the Ranger School Training Plan: http://mtntactical.com/shop/ranger-school-training-plan/
It includes focused APFT Work, plus will help prepare you for the Ranger Challenge tryouts.
As well, you can use it again prior to Ranger School.
– Rob
****************************
QUESTION
Reviewing your tactical research requests, I have a suggestion for tactical athletes research. When slated to go to the field (be it SFAS, a company FEX, or a four week evaluation at a major training center), a diet consists of MRE’s, and perhaps hot rations (packaged, pre-processed, etc. I’m confident you’re familiar) is almost all one has available. Depending on the location and the training schedule, trips to a small military PX are occasionally available, with protein bars, jerky, candy, etc. I’ve noticed a marked dip in performance, energy, and especially mental focus and stamina as I switch from clean, high-performance fuel, to a military junk food diet, with a corresponding significant desire for sugar. To attempt to counter, I bring powdered greens, and a clean protein powder, and consume one or two scoops each daily. Once I finish with the field, the sugar desire decreases significantly, and I transition (slowly) back to a clean diet. Any advice, or work-arounds?
ANSWER
In a way MRE’s are similar to “event” nutrition for our mountain athletes. When alpinists are doing extended movement in the mountains, we want them eating sugar pretty much via gels, candy bars, peanut and jelly sandwiches, etc. Carbs are quick fuel for muscles.
“Event” nutrition is different than day to day nutrition.
In this way, your MRE’s are the same.
One concern I have with my own dietary recommendations is having guys preparing for selections or Ranger school eat clean and supplement their training with gels, etc. It would likely be better to have them train eating MRE’s – but without the caloric restriction. Their bodies would adjust to this type of nutrition and perhaps not be as “shocked” by the MRE’s they consume at school/selection.
Thinking out loud here, what I’m suggesting is that your body will adjust to the diet, given time. As well, your training should be close to what you’ll experience during the real thing …. meals included.
So … you and I are not going to change the MRE situation, or the limited stuff you can get at the PX. Perhaps the way to address your downrange/field training performance drop is to switch to an MRE diet 1 weeks prior to deploying or going into the field. This will give your body time to adjust, and then you won’t experience the decline or shock you currently experience.
Wish I had a better answer for you.
– Rob
*********************
QUESTION
I wanted to shoot you an email with a couple questions to help me decide which of your programs to follow and how to incorporate the training into my mountain adventures.
I’m a personal trainer in Calgary about an hour from the Canadian Rockies where I’m playing year round; climbing on rock or ice, trail running or back country skiing, scrambling and alpine climbing. I’m looking to improve my performance in all of these endeavours. I realize that I will never reach a very high level without focusing on just one, which is fine, I’m a recreational athlete not looking for anything other than ‘the freedom of the hills’ – and the more fit I am, the more freedom to explore.
I am currently performing at a low level, due to both fitness and skill. I know that I need to be training to improve my fitness but I also need to spend as much time as possible doing these sports to improve my skills – not to mention that actually getting out there is the whole point!
The burden of constant fitness prevents me from off season, focused gym training as there is always something in season.
So, what plan would you recommend following and how can I best balance getting out in the mountains several times per week with a 4-6 day/week training plan.
Any feedback would be greatly appreciated. I think you’re doing killer work down there, keep it coming!!
ANSWER
You’re recreational life mirrors that of many of the athletes we work with around the world.
A couple lessons I’ve learned over the years and now are part of our programming approach:
– The closer you get to the season, the more “sport-specific” your training should be. I.e. – leg-focused dryland training directly before ski training, grip and finger strength-focused climbing training directly before the spring desert climbing season, etc. The goal of our pre-season, “sport specific” training is to get the athlete to the season start as sport-specifically “fit” as possible. In general, it’s inefficient to train fitness doing the actual sport. If I can get you to the sport fit at the beginning of the season, you can spend more time practicing your technical proficiency and won’t need to pull off because of fitness. In this way appropriate training can make your actual mountain time more efficient.
– “Base” Fitness Training for all around Mountain Athletes needs to include total body and mid-section strength for durability, uphill movement under load and trail running for endurance, climbing training so finger/grip strength don’t erode totally between the climbing seasons.
– Gym-based training should never impact outside performance. I.e. – if you’re headed to the mountains on Saturday, total rest on Friday, etc.
Best Plan for you now: Our Mountain Base programming. We just published Mountain Base Helen: http://mtntactical.com/shop/mountain-base-helen/
It’s a 6-day/week plan, but weekends are long endurance movements – which you’re mountain recreation could sub for.
– Rob
**************************
QUESTION
My name is Tom and I’ve been doing Tactical Barbell . Its “regular” gym training with perodization.
And im curious, why should I choose “crossfit” type of workout. I know Military athlete have gotten lots of good reviews and kudos. I’m not aspiring to become a special forces soldier. But want to be as fit as I can be. Like operator fit. I’m around 20kg overweight and normal strength standards.
Should I subscribe and do daily workouts or ? I’m thinking of going over to a crossfit gym, since doing your type of workouts might be hard at a regular gym.
ANSWER
I generally recommend athletes purchase and complete an individual training before subscribing.
Understand my programming is not “crossfit” – it differs in multiple ways.
A good place to start our daily programming for operators would be Operator Apollo: http://mtntactical.com/shop/operator-apollo/
This plan reflects my most recent programming theory for military athletes.
If you go to the plan and click the “sample training” tab, you can complete a week’s worth of training to get an idea of my approach.
– Rob
***************************
QUESTION
First and foremost, thank you for putting together such efficient and effective programs.
I was about 2/3 of the way through the ‘Humility’ program when I came down with severe IT Band Syndrome. I was loving the program, but my IT band protested the running, especially since I was doing most, if not all, of my runs in mountainous terrain. The IT band finally brought me to my knees on a 9.5 mile prescribed run just over a week ago.
Anyway, what do you suggest as a substitute for the runs while I rehab? I was thinking about rowing 1600m for each mile prescribed in the ‘Humility’ workouts. I’m anxious to move forward, but running is out of the picture for at least a few weeks based on the initial severity and some trial runs on flat ground since.
Thank you so much for any help you can provide.
Sincerely,
ANSWER
Biking would be better – double the distance. There’s more transfer to movement over ground.
– Rob
****************************
QUESTION
I have a try out with 19th Group for SFAS in approximately 5 weeks. I have been training at a crossfit gym but need to up my game and include more distance stuff. What packet would you suggest?
ANSWER
I’d recommend the SFRE Training Plan: http://mtntactical.com/shop/sfre-training-plan/
Start at the beginning even though you just have 5 weeks. At week 5, skip ahead to week 7 in the plan to taper into your selection.
– Rob
****************************
QUESTION
I have been active duty Army for 12 years. I am currently at Joint Base Lewis McChord, WA with 2nd Battalion 2nd Infantry Battalion. I just recently gave birth to my first beautiful baby girl and I stumbled across your website while looking up programming for the Military Athlete. I was wondering what you would recommend for a postpartum Military Athlete training program. I am looking for a program that will help rebuild my core strength re-set my aerobic capacity and lose about 45lbs.
I have a CrossFit background although the heavy loads at a high work capacity really took a toll on my body. So a few years ago I decided to shift my focus on function fitness that was more of a military athlete approach.
Do you think your program(s) can help a postpartum Military Athlete like myself? How should I approach my training? Strength or cardio specific or simply a mixture of both?
Thanks so much!
ANSWER
I don’t have a specific postpartum training plan.
From our stuff, for you to get started, I’d recommend a couple approaches ….
– 1) Fix your diet following our dietary guidelines. Note our guidelines don’t have caloric restriction – don’t starve yourself, esp. if you’re breast feeding. Just eat “clean” 6 days/week. Cheat on day 7. Here are our guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– 2) Training – best place to start would be our Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Go just 2-3 days/week to start. Follow the sessions in order, but spread them out. Be cautious. The good thing about this plan is it’s bodyweight movements are assessment based – so it will scale to your current fitness and weight. As you move through the plan, gain strength and lose your pregnancy weight, you’re re-asses and the plan will move along with you.
Be patient.
*************************
QUESTION
I have the Ruck Based Selection Training Plan I used to prepare for IBOLC/Ranger school a while back. I’m getting ready for SFAS now and was planning on using the plan, but it’s dated V4 June 2013. Would you say that it’s necessary to get an updated version?
ANSWER
No.
Good luck at selection.
– Rob
************************
QUESTION
Hey Rob I’m looking for a good program to loose some weight and lean me out, maybe add some speed and definitely maintain strength. To give you an idea where I’m at. I’m 6’3 240lbs. Not sure what my body fat percentage is but I’m sure it’s in the high teens.
My last PRs as of a month ago:
Front Squat: 330
Bench: 330
Military press: 200
Power Clean and squat clean: 270
Deadlift: 475
1.5 mile run: 945
2 mile: 1345
I’m currently a Navy EOD student finishing up in about a month. Would like to show up to my platoon looking good and performing even better. Would like to loose some of this body fat so I can move around better and take less of a beating on the joints for the long run. Any recommendations?
ANSWER
First – 80-90% of bodyfat is diet related. Start by cleaning up your diet. Here are our guideline: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Plan? Valor: http://mtntactical.com/shop/valor/
– Rob
************************