QUESTION
I’m looking for a bit of direction and/or a recommendation from you guys.
I am just coming out of shoulder surgery/rehab. During the first week of February I had a SLAP repair on my right shoulder. I’ve been on a physio routine since then, and have been given the green light to get back to strength training. I’m taking things slow as I have what feels like a long way to go to get back to prime shape/condition. Over the course of the rehab I fell in to a bit of a slump and feel like I need a solid kick to get things back in gear. I’ve always enjoyed doing the SSD plans, and was wondering if there is a specific way I can ease back in to things? I looked at the shoulder injury program, but it seems to completely block off any training on the repaired arm, so I don’t think that is where I’d like to begin. I’m open to any/all suggestions. Thanks!
ANSWER
A great place to start is the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
This isn’t a rehab plan for your shoulder, but if you’ve been cleared to train, it’s a great place to start. The plan deploys initial assessments and follow on progressions are based on your assessment results. This way the plan automatically “scales” to your initial incoming fitness. You re-assess mid-way through the plan – so it “re-sets” to your improving fitness and keeps pushing improvement.
Don’t be fooled by “bodyweight” – the plan is no joke.
– Rob
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QUESTION
Hello Rob. I am very interested in some of your plans for their comprehensive approach to training, but I have a few questions.
1. One of the things I have been struggling with since training for SFAS ( a lot more running compared with my typical bodybuilding split routines ) is what seems like a loss in muscle mass and strength. I have been working out with the Stronglifts template while running on the off days, but longer (even 4-5 miles) runs seem to be impeding my ability to make strength gains. It has been suggested elsewhere that I might need to increase my caloric intake. Do your plans suggest calorie goals? Should I be eating more during Big24 than during Humility, for instance? Just looking for general guidelines more than anything else.
2. My other concern with my training is flexibility and lower back/core strength. I have some back pain (discomfort/soreness/tightness) from time to time after squats and other demanding workouts. I wouldn’t consider it the result of any single traumatic injury, but more general inflexibility and stiffness. I have noticed that the plans include some stretches/foam rolling. Are there specific instructions for rolling? Are the listed stretches significant enough or should I be supplementing in my case? I am hesitant to work on the lower back injury plan as I am eager to train other qualities as well. I plan to start with Humility tomorrow and would appreciate any advice!
ANSWERS
1. There are no caloric restrictions with our diet recommendations. Eat clean 6 days/week, and you can eat as much as you want. Adding overall calories and protein will help. However, a bigger issue is a focus on your muscle mass and not your relative strength and overall performance. Pay most attention to your relative strength as compared to our general strength standards. If you’re there or close, stop worrying about muscle mass. It’s just extra weight to carry around.
2. Our Chassis Integrity trains the hell out of lower back strength and strength endurance. No one yet has found a strength, yoga, electronic stimulation, pain killer or foam rolling protocol to universally address lower back discomfort. Whoever does, will be a bazillionaire. My approach is to train the “tactical chassis” in a mission-direct manner, often and intensely. Instead of Humility, I’d recommend Resilience – which deploys this relatively new theory.
– Rob
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QUESTION
A friend who is doing the airborne training regiment suggested your site..
I had a question on what workout regiment would be better for me to start. I passed my APFT with a 237 but, I would like to see it higher in the 90%. However, I don’t just want to train to the test as I am worried about not getting a full body work out to accommodate the training I do for tough mudder, spartan, and back packing.
I would like to work on pull ups (can’t do even 1 currently), work on increasing my run time, work on rucking (for EFMB), and still get a decent core workout.
My friend recommended the Airborne with core strength course.
What is your suggestion?
ANSWER
I’d recommend Humility: http://mtntactical.com/shop/humility/
Humility fits your wishes perfectly. Limited equipment, but full on, total body strength, core, endurance training plan. Plenty of bodyweight work (including pull ups), assessment-based running progression, IBA/Weight vest running, and focused work capacity efforts.
Pull Ups – The plan calls for a pull up assessment Day 1. Instead of the assessment, do 5x negative pull ups (jump up, let your self down slow, to full elbow extension) Do this for every pull up round until the middle-of the cycle assessment – and then do actual pull ups. We’ve found negative pull ups the most efficient way to increase pull up ability for those who struggle.
More on Humility here: http://mtntactical.com/all-articles/plan-focus-humility/
This plan is no joke. You’re going to be sore for 3 weeks. Work to keep training. If you need to take an extra rest day, ok, but don’t skip ahead in the plan. Start again where you left off.
– Rob
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QUESTION
Hi Rob, love the website. As an older law enforcement officer I really like the diversity of the training.
Regarding the diet. Been doing it several weeks and I like the concept.
Are there any restriction on the types of nuts. Are there lower Carb nuts that are better or does that matter. I eat Cashews and almonds, is that an issue. Should I limit the amount of nuts.
ANSWER
No restriction on the type of nuts. The type of calories you eat matter most – avoiding the “bad carbs” in the “no-eat” list will make a huge difference. Don’t overthink it. Just being disciplined enough to not eat the “good stuff” is hard enough.
My personal weakness is bread and granola……Lame, I know.
– Rob
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QUESTION
I started using your training plans while I was in the Marine Corps, and continue to use them since I left the military. I have always appreciated the results, so Thank you!
In two weeks Ill be working and going to school full time. I also train muay thai 4-6 times a week. I will only be able to get in a gym with equipment 3x a week for the rest of the semester. I am interested in improving my work capacity and endurance, any suggestions regarding training plans would be greatly appreciated.
Thanks for your time, and have a great week!
ANSWER
Valor would be my recommendation: http://mtntactical.com/shop/valor/
Valor is a 5 day/week plan. You can still complete it 3 days/week – it will just take longer – and that’s okay. Do the training sessions in order …. don’t skip ahead.
– Rob
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QUESTION
Was just going through the Bodyweight Foundation Training Plan and the exercises for the begining assessment, I start the plan tomorrow, and found that I can’t do more than 1 pull-up.
And that 1 is pretty poor technique wise. I guess that it’s something that you heard before. Do you have an alternative exercise, so I can work towards doing more than 1 pull-up?
ANSWER
Do horizontal pull ups instead: http://mtntactical.com/exercises/mnt553-horizontal-pull-up/
Set the bar height so you can get 10-15 reps, and use do an assessment. Use this assessment number and follow the training plan progressions as prescribed – just do Horizontal Pull ups.
– Rob
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QUESTION
Is there a particular order you recommend doing Operator Hector, Apollo, and Achilles in?
ANSWER
That order exactly, Hector, then Apollo, then Achilles.
– Rob
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QUESTION
I just had a quick question. I am leaving within the next few months for ODS for the Navy. I was looking at your programs, my brother had recommended your website, and I just was wondering do you think I would be better off buying the ODS Army or the basic Navy routine? Just wanted to see what your thoughts are! Thanks
ANSWER
I don’t have a plan build specifically for Navy ODS (I’ll get it on the list).
From our stuff now I’d recommend the US Navy PST Training Plan: http://mtntactical.com/shop/us-navy-pst-training-plan/
– Rob
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QUESTION
Rob, just a quick question about Fitness Trackers. Is there value in the small amount of information that it provides? Also, how would you suggest incorporating the information into your programs, specifically the Fire/Rescue programs. Thank you and your staff for the time and effort in your programs. Parker
ANSWER
I never jumped on the fitness tracker bandwagon, and my sense based on fitbit’s stock performance is they are fading out. I don’t have an answer for you other than to say, if you’re using one, and it’s making you think more about your health/activity/fitness/diet … keep doing it!
– Rob
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QUESTION
I’ve been a subscriber to Military Athlete for some time now, and the programming is truly top notch – thank you!
My question is regarding the current shift in programming methodology you all are employing. The previous fluid periodization model (with cyclic emphasis) you used seemed to be very effective, so why the shift? It seems to my uneducated eyes that the current model is a form of concurrent or concomitant training, is this accurate? And if so, are you at all concerned about long term progress being inhibited by the interference effect? Was the previous model not yielding the results you were looking for? And what were the upper limits of progress on the old model you observed, if any? Again, these questions are coming from my limited understanding of training principles, so I apologize if they seem nit-picky.
Thank you all again for what you do, and your commitment to those of us on the line.
ANSWER
I think of our programming evolution not as going from “bad” to “good” but in terms of going from “good” to “better.” Continuous improvement and continuous pushing for improvement is one of the driving forces behind MTI …. which drives those who work for me crazy, as I’m never satisfied.
This most recent evolution isn’t a break from the old, but an evolution. The basics are the same, – training all the fitness attributes simultaneously, but which cyclic emphasis – but with these changes:
– Shift to 6 week cycles from predominantly 3 week
– Common Split training sessions (training more than one attribute per session)
– Significant increase in endurance work for military and mountain
– Introduction of new Chassis Integrity and TAC SEPA attributes
– Move away from Stamina cycles/sessions because of “garbage rep” issues
– Many more “balanced cycles” (no cyclic emphasis)
– When there is cyclic emphasis, it is more subtle
In basketball terms, my effort here is a shift away from set offensive plays to the more fluid and integrated “triangle offense” championed by the Bulls in the 90s.
Upper levels of progression? In general, there are two measures for me: performance on Operator Ugly and mission performance.
To that end, a corresponding evolution of Operator Ugly is coming – we need to develop a TAC SEPA assessment, further refine the work capacity components of the assessment, and re-visit the endurance assessment to add specific scoring.
A third, nearly as important, is addressing the “burden of constant fitness” for tactical athletes. No one has been doing my sessions as long as me, and I’ve found the introduction of these new attributes and split sessions adds welcome variety.
– Rob
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QUESTION
Long time no chat! Long story short my unit is doing some challenging PT focused solely on running and rucking, but I was hoping to supplement with the sandbag training plan.
My L4/L5/S1 were practically shattered last tour (stupid PH/BSM-V as a result), and I’m trying desperately to recover and strengthen my core before it’s too late. Can the sandbag/body weight plan be done concurrently with my unit’s intense cardio plan? I completely avoid “lifting” now due to the damaged goods.
ANSWER
You’re asking me an individualized medical question I can’t answer. The Sandbag Ethos plan is no joke, and very core demanding. Can you handle it given your injury? I have no idea …. here’s what I’d recommend.
– Do Core Strength Bodyweight Only first: http://mtntactical.com/shop/core-strength-bodyweight-only/
– If you do Sandbag Ethos, use the female loading for the first 3 weeks to be safe (I won’t tell anyone…).
– Rob
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QUESTION
My unit has recently began doing a slightly modified version of the new High Intensity Tactical Training (HITT) CFT prep program. We modified it so that every other Friday their is a conditioning hike to ensure that we are staying current in accordance with MEF policy, every other Wednesday will be a pool workout, and every Monday will end with an hour of MCMAP to keep the Marines current and proficient within their belt level. Mid December we will be transitioning to PFT prep programming.
My question for you is this, my lunches are sporadic meaning I maybe get 3-4 days a week to workout at lunch, what should I be doing with that time? Should I be doing your daily workouts? Following one of your plans? I have attached the CFT and PFT prep from HITT for your reference.
ANSWER
I’d recommend heavy, low volume strength work. Big 24: http://mtntactical.com/shop/big-24-strength-training-program-v3/
This is a 5 day/week plan. Skip the work capacity sessions, and just do the barbell work. Follow these sessions in order – don’t skip ahead. The sessions are “progressive” – so they build on each other.
If you find you’re not making the progressions in this plan, or not performing well during your CFT training, drop one of the days in the gym.
– Rob
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QUESTION
I am emailing to enquire if you have any tips or a program I could purchase in regards to increasing push up and pull up repetitions and endurance for Australian SF entry test. I have read both of your articles about increasing push ups and pulls ups however the tests we conduct is conducted to a cadence. Push ups is one rep every 2 seconds and the pull ups is also a 2 second cadence however it’s 2 seconds up and hold then 2 seconds down before repeating. Thanks for your help.
ANSWER
Add pull ups as one of the events to the APFT Training Plan: http://mtntactical.com/shop/apft-plan/
We do this for several of our school plans and call it the “APFT+”.
Follow the same progressions.
As well, when you do the assessment, follow the cadence required by the Aussie SF test … i.e. train the way you’ll have to play. As well, follow the cadence requirements for all the follow-on progressions.
– Rob
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QUESTION
Quick question, getting ready to take a USMC PFT in mid September at The Basic School. I can easily get over 20 pull ups, and crunches have never been a problem. I struggle, like many Marines who like to lift, with the run. Would you suggest the USMC PFT plan or Run improvement plan? Thanks for your support.
ANSWER
Tough one here. The running improvement plan is better just for running, overall, but it’s assessment is a 5-mile run …. longer than the 3 mile in the PFT. It’s not as sport specific as the USMC PFT plan – which uses a 3-mile assessment and corresponding progressions.
If you are sure your pull ups and crunches are solid, I’d recommend the Run Improvement Plan.
Good luck!
– Rob
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QUESTION
My name is C. and I am a firefighter paramedic for DoD. I have a pretty experienced background in GPP since 2007 mostly with crossfit and coaching clients. I have transitioned to Ultra distance self supported cycling over the last two years and trying to figure out which route to take for training. My mental capacity has decreased dramatically and I fail interval workouts somewhat frequently (never happened when I first transitioned from heavy strength and gpp to cycling) I did tour divide last year and trying to decide which way to go since then. I have a good understanding of programming and also movements. I would like some outside advice and insight on how to restructure training and maybe get back the mental drive and ability.. thinking a strength/cycle hybrid to build up and regain that edge I had before. I am training for overnighters and sub 5day trips to get wife acclimated to the style and terrain in Colorado since we transferred from East Coast. Anyway, I appreciate your time and thanks for taking time to read.
ANSWER
We’ve found mental fitness is trainable, and degradable. As well, we’ve found it’s “mode specific” … i.e. the mental fitness required to get past the “wall” in an endurance event is different than that to keep pushing for a hard, but much shorter multi-mode work capacity event.
From our stuff, I’d recommend Valor (http://mtntactical.com/shop/valor/) – which will push you both inside and outside the gym in mental fitness efforts/hard intervals.
As well, I’d recommend you read, “How Bad Do You Want It?: Mastering the Psychology of Mind over Muscle” by Matt Fitzgerald. One of the best books I’ve read on physical mental fitness.
– Rob
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QUESTION
Hey Rob I just purchased the tacp program as I am looking to enlist in the up coming future. I had a few questions in regards to training. For the rucking part by chance do you have a video or know of one in which shows how to fill the ruck sack properly and with what materials.
Also I am a bit concerned with basic in the AF. I will go into the basic ready for tacp school thanks to your program but then I will be in for 9 weeks basically doing very little pt and 3 mile runs. How do you recommend keeping up with rucking stamina and 1.5 mile run speeds?
Thanks for your time and love the program!
ANSWER
We don’t have a loading video – but in general we recommend medium-sized ALICE packs and keeping the load as high as possible. The ALICE packs have a “radio pouch” in the top – and that’s were we’ll put most the weight. We mostly use dumbbells and iron plates – so for a 45 pound ruck, we’d put a 45# dumbbell in the radio pouch.
Basic? Can’t help much here – other than the cadre will know you’re headed to TACP and hopefully will schedule in extra training. You’re time won’t be your own.
– Rob
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QUESTION
I follow your website on a regular basis and I have also trained with your Bodyweight workout plan, which I really liked. I am a US military service member and I am currently attending a 10 month professional development school in Quantico, Virginia. I am now able to carve out time in my daily schedule for regular PT sessions and I’m eager to start a long-term training plan. I would like to build functional-real world strength, power, and endurance that will enable me to take my fitness to the next level.
Full disclosure: I have typically tailored my physical training to running my service fitness test…i.e., “green on green, glow belt, and go-fasters”. My recent USMC PFT data: 16 pullups, 100 crunches, and a 21:33 3-mile run. I have not touched weights in a while. I’m a wiry, lanky ectomorphic type of guy and I’d like to build weights into my training plan since cardio/bodyweight is more my comfort zone right now.
Can you recommend a Mountain Tactical/Military Athlete programming cycle? Thank you!
ANSWER
I’d recommend you start our stuff with Hector: http://mtntactical.com/shop/operator-hector/
Hector is the first in our new series of “Greek Hero” training plans, and deploys my most recent programming approach for military athletes.
– Rob
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QUESTION
I just purchased your dryland ski program, and will start it tomorrow. One quick question: I have been doing a conditioning workout first thing every morning, and then cardio later in the day. Should I be doing that while on your program? I don’t want to fall back on my endurance, but I don’t want to over-train either.
ANSWER
Depends upon your fitness level. If you can’t make the progressions in the Dryland plan – specifically the leg complexes, back off from the endurance.
– Rob
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QUESTION
Given the time frame I would have roughly 16-18 weeks to build up to the BORSTAR Training plan. I enjoy doing your plans rather than the daily sessions (have access to both) just because it helps me set attainable goals and stay on track knowing I have a beginning and an end for each cycle of training. What plans or portions of your sessions would you recommend to complete prior to the BORSTAR plan, thanks.
If I had one attribute that I need key focus, it would be multiple evolution stamina
ANSWER
Here’s what I’d recommend:
Valor + Swim Improvement Training Plan*
Operator Pentathlon Training Plan
BORSTAR Selection Training Plan
*You’ll perform these two plans concurrently. Valor in the AM. Swim Improvement in the PM during the last 4 weeks of Valor.
– Rob
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QUESTION
I have used a couple of your plans in the past for Selection as well as your Ruck program. I had great results with both programs.
I have a 13 year old son who currently competes in BJJ and climbs here in NC at the Climbing Place. He has expressed interest in beginning to workout with this being his first year in school he will be able to wrestle and run cross country. I am looking into your Body Weight Foundation program for him to start off and maybe progressing to 5×5 for him in the fall if he wants to begin with weights. Would you find your Body Weight Foundation plan acceptable for an active teenager to begin with? In honesty he would only complete about four of the workouts a week.
Thank you for your time and I look forward to hearing back.
ANSWER
Yes. I’d recommend Bodyweight Foundation to start. This plan deploys an initial assessment and uses assessment results for the follow-on progressions. In this way it automatically “scales” to the incoming fitness of the athlete.
The only caution I’d have is overtraining. If he’s not making the progressions in the plan, back off to 2-3 days/week.
Follow the sessions in order. Don’t skip ahead.
– Rob
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QUESTION
What is the best training plan for SFAS? With the pt test, distance runs and rucks etc.
ANSWER
I built the Ruck Based Selection Training Plan specifically for SFAS. Several have used it successfully: http://mtntactical.com/shop/ruck-based-selection-training-program/
Do the plan the 8 weeks directly before selection.
Plan is full on, no joke, and include focused work for the APFT, work cap smokers, ruck runs, etc.
– Rob
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QUESTION
I have used multiple programs of yours (patrol officers, work capacity, falcon, body weight foundation) and have really enjoyed the results. Recently my training partner and I used the FBI PFT with added pull-ups for our federal agency’s SWAT team tryouts, and both of us did extremely well. The SWAT school doesn’t start until April, so I would appreciate any suggestions about what plans to run leading up to the school. The school has PT in the morning, then long days wearing body-armor(with plates), with defensive tactics, room clearing, range, and then some more PT. We have looked at your Ruger program and Achilles program and would like suggestions as to how both programs could be run together or other programs that would be more beneficial.
Thank you for your help,
ANSWER
The further away from school the more “general” your training can be. The closer to school, the more “sport specific” it should be.
The 7 weeks directly before your school in April I’d recommend the SWAT Selection Training Plan: http://mtntactical.com/shop/swat-selection-training-plan/
Between now and then, you should be completing “base fitness” training tailored to tactical athletes.
I’m working on building out a series of “base fitness” training plans specifically for SWAT/SRT. Ruger is the first of these plans – I hope to build 6 and just completed the outline for “Beretta” – which will come next. Each will be 6 weeks long and I’m thinking I’d be able to stay ahead of you on the programming side. I’ll end up building 5-6 of these “gun maker” plans specifically for SWAT/SRT.
The other option would be to complete the Greek Hero series of plans purpose build for military “base” fitness. I’ve got 5 of these built – which you could do in this order:
Ulysses
Perseus
SWAT/SRT and military base fitness training is similar, with some subtle differences – primarily on the endurance side. Military operators in general have a greater need for endurance based on mission sets. Some rural based SWAT/SRT plans also have these mission sets and require rucking endurance as well.
All of our base fitness plans come with a subscription to the website.
– Rob
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QUESTION
First off I wanted to say thank you. I just returned from my first deployment and completed the Rat 6 plan before leaving. I dramatically increased my strength numbers from where they were. I additionally completed the Ultimate Meathead Cycle and can honestly say both those plans have rekindled an intense fire of improving my fitness level.
I wanted to ask your recommendation for moving forward with my physical training. I was planning on going through your “Fluid Periodization” methodology that started with the Stealth programming from the Operator Sessions. I was thinking I would then follow the progression from the sessions. Would you say this is the best order to do them in or would you suggest following a different progression order?
Thank you again for Military Athlete. I cannot say how grateful I am for the way your programs have helped me in advancing my fitness level.
ANSWER
Thanks for the note.
Follow the Greek Hero Sessions of plans …. Hector (renamed from stealth), then Apollo, then Achilles, then Perseus.
These plans were lab ratted and fixed during the Operator Sessions and represent the finished product.
– Rob
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QUESTION
I’ve been using your programs for a few years now and I invited a friend to try it out and he loved it. One thing he did ask me however was why you do hinge lift over dead lift. Although I know your basic reasons (protecting posterior chain etc) I couldn’t really explain the physiological/bio mechanical reasoning behind it. I was wondering if you had any research you or whoever put you on to the lift may have generated to explain it? Thanks.
ANSWER
My experience as a coach led me to the Hinge. I find it trains the posterior chain more directly, and is safer… for whatever reason.
As well, most can lift just as much weight doing the Hinge as the DL.
Three pluses right there.
– Rob
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QUESTION
I’ve been a long time MA follower (since 2008) and love the programming. Here’s my question – I just finished SERE school 6 weeks ago and have been lifting for the last 4 weeks. I have a 100k race on October 22. What would you suggest i do as far as weight training for the next 2 months? My weekly mileage will increase to 60+ miles the 3 weeks leading up to the race.
Thanks for all your help. You guys are great.
ANSWER
We’ve built a plan just for this.
In-Season Strength Training Plan for Endurance Athletes: http://mtntactical.com/shop/in-season-strength-training-plan-for-endurance-athletes/
Complete 1-2x sessions/week.
Understand I’m careful to tell endurance athletes strength training won’t necessarily improve their race performance. Race performance is dominated by your mode-specific endurance training. What I do strongly believe is strength training will increase endurance athletes’ durability.
Good luck.
– Rob
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