QUESTION
Years ago i purchased the military athlete goruck selection plan and i noticed that you now have an updated 3rd version. how fundamentally different is the 3rd version?
ANSWER
The programming updates reflect on improved approaches, but the fundamentals of it will be mostly familiar. If you purchased the plan, you automatically get access to our latest version via your MTI account or on our App
QUESTION
Hi, I was wondering how long the training sessions should last (other than the endurance sessions) in the Great Plains Indian Tribe packet. Thank you.
ANSWER
The sessions in those plans are designed to be 60 minute max, with the exception of those endurance training sessions
QUESTION
I am thinking of purchasing this peri and post menopausal training plan what would like to incorporate and extra day of lifting as well as some plyometrics sprinkled in. Any guidance on the best way for that.
ANSWER
Do the plan as prescribed for 3 weeks … and see how you adapt/recover. Then, if you want to add another lifting/plyo day, do it on Saturday and cut the endurance from that day.
QUESTION
I am prior service and looking to go into the reserves. I am 70lbs overweight and not very active. I am looking for a program to get me ready physically. Does you program have anything suitable? I would like to be ready to apply for OCS with the National Guard within a year
ANSWER
Based on your current situation and goals, I would recommend starting with our Fat Loss Training Plan. This plan is designed to help you lose weight effectively while also improving your overall fitness. After completing the Fat Loss Training Plan and achieving your weight loss goals, you could then move on to the Military OnRamp Training Plan. This plan is designed to prepare individuals for the physical demands of military service.
Finally, as you get closer to your OCS application, you could consider the Army OCS Training Plan to specifically prepare for the challenges of OCS.
QUESTION
62 year old male looking for a new program. Wondering if the sf60 programs would be best or should i try the kettlebell program. Looking for general fitness and maintaining strength. Coming from a crossfit background. Tired of all the oly lifts. Just wanting to focus mostly on cardio, kettlebells and dumbbells. Thanks in advance.
ANSWER
SF60 Bravo includes dumbbell/kettlebell work – start there.
– Rob
QUESTION
I’m interested in the Mountaineering and Hiking Prep training plan, but I’m not sure if I’m in good enough shape to start this plan. Do you have a test I can do to determine if I need more training before beginning this training plan? If I’m not ready for this plan, then what plan would you recommend to prepare for this plan?
ANSWER
Not a test for this plan, but the entire first week of programming can be found under the “Sample Training” tag at the plan’s
product page.
Try the first week and email back if it’s too much for you.
– Rob
QUESTION
First thank you for your support and advice previously. I took my skills and abilities as far as they could go for professional football, and unfortunately it wasn’t enough to make the team. No regrets for trying and your programming helped me tremendously.
Now, I’m totally shifting focus to prepare to pass Goruck “Selection” before I start law school. I’ll be following your Goruck Selection training plan 10 weeks out, which I’ll begin roughly mid July.
Q: what plan should I do prior to the start? I’ve checked out ruck based improvement, ruck based selection, SFOD “build”, and chassis integrity.
Background: I finished the low back training plan after football, as I have dealt w some lingering low back issues. I have a decent ruck/endurance base built and have been rucking just shy of 45lbs, as well as lot of sandbag work/Carries. I try to wear my ruck throughout the day too in small doses to prep the body in addition to the actual rucking (grocery store, dog walks, etc). Currently I am consistently rucking around a 16-17min per mile pace at 40lbs. My chief concern is preparing my body for the rigors of not just being under the ruck, but all the additional weight that comes with selection.
I’m 37 y/o, 6’1 and 200lbs.
Thank you as always, your wealth of knowledge is appreciated.
ANSWER
I’d recommend
Valor now prior to starting the GoRuck plan.
– Rob
QUESTION
Long time plan user and supporter of your plans.
I do the backcountry skiing plan and 50 mile ultra EVERY year, plus sprinkle in a few more as needed. I live in Ashland OR trying to get a place in Alpine WY, but not currently close enough to attend in person sessions.
I just had my left knee ACL reconstructed yesterday and was wondering if you had a recovery workout plan available, since I am sure this a common occurrence among your athletes. I have a very good PT set up that I will be meeting 2x a week, but that’s not going to help with endurance and strength.
ANSWER
Thanks for reaching out.
Now?
Leg Injury Training Plan – this plan will train the rest of your body around your injured leg while you go through rehab.
– Rob
QUESTION
Long time fan and follower of your team’s training plans. I’m currently using your 50 miler ultra plan. Based on your experience or feedback of people who have run ultras, have they found trekking poles useful? I’ve done a few 30 mile ultras, however, most of them were on single track trails. This race seems to contain more technical aspects such as rocks, up hill peaks, etc.
I’ve never used trekking poles for ultras, however, i do not want to discount their use or utility.
ANSWER
Nothing from ultra runners, but anecdotally trekking poles certainly will increase your uphill movement speed. Going downhill they actually slow you down … but uphill they are super effective and useful. They are also super effective for walking/slow jogging on flats or slight uphills … they make you faster.
The only downside I’ve personally experienced is symptoms of tennis elbow from trekking poles just because of the grip and elbow work. It’s a little surprising, but this is an issue I’ve experienced and I’ve also heard from backcountry ski guides who skin a lot as part of work. But many don’t have issues.
Just make sure they are allowed for your race.
– Rob
QUESTION
I haven’t been able to really train at all the last 2 months – I had to have the surgery for mid rectus femoris rupture w a cadaver Achilles tendon graft – I’m still locked in a brace outside of therapy but just starting to be allowed to weight bear again. The Doc really didn’t want me doing anything because of how fragile the repair was. He said if I messed it up I’d never recover. I want to do the whole Delta selection plan this year but obviously am going to be missing critical parts – where do you suggest I shave the plan down? A vets associate just gave me a hand cycle to get cardio until I can run/ruck again., but this coming week I can start doing upper body again and can start to pull in the pool. I have the leg injury plan already. Also should I keep the same volume at 48 y/o to keep from breaking again? Thanks for all your help/suggestions.
ANSWER
You’ve got a lot going on there and need to take it slow coming back. Until you are fully able to train, I can’t recommend any of the plans in the SFOD-D Packet.
– Rob
QUESTION
Been a long time fan starting back when I did the afghan prep in 2010, through ruck based selection, and the dark days of COVID dad work outs!
Recently, I did a 10k ruck with my Guard unit with 35# ruck. I usually ruck with quite a bit more so this was a fun day. That said, I got a great workout moving faster with less weight (faster pace -> higher sustained heart rate).
It got me thinking that it might be worth mixing up heavier rucks with lighter/faster ones—especially since I’m not really training for any heavy ruck events these days. Any thoughts on ruck weight variability? Thanks!
ANSWER
I’m not sure there’s a question there. Our ruck prescription for most of our training plans are dictated by the event …. i.e. the Ranger RAP Ruck with 60# or the Peak Bagger Plan with 25#.
I’m not sure you need to alternate ruck loads to manipulate Heart Rate however. You can always go faster.
– Rob
QUESTION
Good morning! I plan on trying out for my agency’s SWAT team next year in May, and a coworker referred me to your website/programming. I am looking for a program that will keep me accountable and give me a way to monitor progress over the next few months before the selection. Mountain Tactical’s website stated if selection is farther than 6-7 weeks away, to reach out. …. So here’s this email. I actually have about 10 months until selection but I want to start the programming as soon as possible. I work out almost every day, but I definitely need help with building more muscle and running endurance.
If a phone call to discuss this works better, I am happy to jump on a call whenever works for you. Feel free to call my cell any time, and thank you in advance for the insight/help.
As for the selection, it’s two days and the details I am allowed to know are the following:
– At least two pull-ups with a 25 lb weight/vest
– Long distance running – be able to run at an 8 min pace for 7-10 miles
– There is a swimming component
– Shuttle run (but not sure of distance)
All of that is mixed in with firearms, scenario-based training, and other stuff.
ANSWER
Here’s what I’d Recommend:
Now ….
Valor. Intense, tactical-focused base fitness training plan which will jumpstart your fitness and get your head right. Multi-modal plan which concurrently trains strength, work capacity, endurance (run/ruck), and chassis integrity (functional core). Only change is to drop the prescribed ruck weight in the plan from 45# to 25#.
Jump into the plans/order in the
Gun Maker Packet beginning with
Ruger. These are our “base fitness” training plans for full time SWAT/SRT. Each plan is multi-modal – strength, work capacity, endurance (run, ruck), tactical agility and chassis integrity.
Then… repeat the SWAT Selection Training Plan the 7 weeks directly before selection.
This assumes your currently fit and know your way around a weightroom. If your fitness is suspect, please email back.
– Rob
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