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Question
Hello, I purchased the Valor trainingplan in preparation for Ranger Assessment and Selection as it seems to be the best suited program for RASP; involves running, pull-ups, push-ups, sit-ups, and rucking while still building that combat chassis. My question is once the seven weeks are up, do I recycle the program as is written or do I tweak the weights or reps at all (strictly related to the gym based workouts). If you feel I would be better off purchasing a different program for RASP, please let me know. I appreciate your time and Godspeed.
– R
Answer
We build the RASP plan specifically for RASP – it’s tailored toward that event. I’d recommend it directly before selection: http://mtntactical.com/shop/rasp-12-training-plan/
– Rob
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Question
Hope everything is well. I was reading the recent Q & A section I saw the recommendation of Jump Rope as running substitute. I was wondering how would it be converted? Also any other exercise in additional to step ups? Thank you in advanced.
J
Answer
Use time as a substitute. So if the session calls for a 4 mile run, and you run 8 min/miles (32 min total), jump rope, do step ups, row, bike, etc., for 32 min.
– Rob
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Question
I have a shoulder that I recently re injured while riding horses in the back country. The original injury occurred several years ago and was a partial tear that I rehabbed with PT and had been reasonably trouble free. My recent injury is not a tear but a strain of the muscles around the shoulder, specifically in front. I am regaining range of motion but I still am not 100%. Do you have any programs or recommendations for exercises that specifically address strengthening injured and/or damaged shoulders. I have your sandbag weight vest dumbbell plan and really enjoyed it. I regularly visit your site and look forward to the emails I receive with questions, answers and the great info you provide.
Thank you
S
Answer
Couple options.
1) Read and follow “Treat your own Rotator Cuff” by Jim Johnson.
2) Try Crossover Symmetry – folks in baseball and crossfit have had success with it.
– Rob
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Question
I’d like to start using the alpine fitness test once a year to gauge progress in training. I noticed that when you recently tested a bunch of athletes you dropped the run down to 15k and switched sandbags for 300m shuttle. Did you end up liking that as a better evaluation? Or would you stick with the original test (the one that I downloaded from your site, which includes sandbag getups and the longer run).
Thanks,
I
Answer
I like the original one a little better, but found athletes were intimidated by the longer run, and many would have no sandbag for the getups. Do the new one with the shorter run and shuttle – this way the data and your results will be consistent.
– Rob
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Question
I’m going to MP BOLC right now and I’ve got military physical training every morning, 5 days a week. Tomorrow I’m starting your Fortitude workout, and I’m wondering if I should be modifying it depending on the PT of the day, over which I have no control. For example, Week 1 Day 1 includes a 4 mile run, which I will probably be doing tomorrow morning during PT with my unit. Should I complete both runs, or substitute the 4 mile run during PT for the one in the workout?
Thank you!
T
Answer
Yes and no – don’t over think it and use common sense. The issue to be concerned about is overtraining. If your morning PT is easy – you can double up with Fortitude. If the sessions are same – like the run you describe – no sense doubling up. It seems the rucking and lifting in Fortitude are where you’ll need to concentrate.
– Rob
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Question
Doing a bit of research prior to purchasing. Here is my thought process, if I prepare to SFOD-D then SFAS will be less of struggle, right? However, I wanted to contact the experts before I make my purchase, obviously the two plans are the same until the last segment which is specified for selection being attended. Can you see any benefits one program might have over the other for SFAS, or is the specific ruck-based selection training in the SFAS package the perfect fit without a doubt?
Very Respectfully,
J
Answer
It’s not like SFOD-D selection is the exact same as SFAS, just harder. The two selections are very different and the training plans reflect this. SFAS involves much more than rucking. SFOD-D is rucking dominant. You’ll want the SFAS, Ruck Based Selection Training Program: http://mtntactical.com/shop/ruck-based-selection-training-program/
– Rob
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Question
Can’t thank you enough for the plethora of fitness information and programming I have found through your website. I am training to crush the PAST test for Air Force Pararescue and was hoping to get some guidance. I did your PAST prep plan and did see some improvement in my numbers, but not what I was expecting. According to my logs I went from 40 push-ups to 47 and situps went from 48 to 62 by the end. My pull-ups and run did improve more dramatically than the other numbers, with my run going from about 11:00 to 10:34 and pull-ups from 6 real quality to 13. Looking at these numbers im very discouraged as to where to continue training.
Anyway, to the question. I’m wondering if i should continue repeating the program or if pursuing something such as the strength standards you have posted could yield better results. I’m not very lean even in the most generous of terms. At 5’11” 180 and north of 20% bf. my bench press is 165# 1RM, back squat 205#, deadlift 315# and strict press is 110#. I track my nutrition and eat cleanly, I do however eat rice and oats as I’ve discovered they seem to fuel me very well. The timeframe I set for myself to have solid scores is October. I saw your 40 week long PJ pipeline prep and looking through it saw that my current strength and endurance don’t meet what I would call a minimum fitness to take on a program like that. Any program suggestions that you believe could assist with increasing my PAST scores and put me in a position to begin prepping for the rigors of the pipeline is much appreciated.
Best,
– J
Answer
We expect a 15-25% increase on fitness assessment scores using one of our plans for the first time. You’re scores went up 15% on the push ups, and 23% on the sit ups.
At 5’11, 180# your bodyweight is not unreasonable. But your strength numbers are low – esp. bench press. 20% bodyfat? Seems high – I’m not sure what’s going on there.
Increasing your strength won’t hurt and will definitely increase your durability for the pipeline. That being said, the best way to improve your PAST numbers is the PAST Plan. Increasing your bench press max effort strength may help, but it’s not like you’ll double your bench press 1RM and then you’ll double your push up numbers. I want to be clear.
From our stuff, one plan which works in strength, work capacity and bodyweight work is Valor: http://mtntactical.com/shop/valor/. This is what I’d recommend for you now.
If you’d rather focus primarily on strength, I’d recommend Rat 6 Strength:http://mtntactical.com/shop/rat-6-strength/
Rob
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Question
Rob,
I am interested in your training programs but do not know which program to pick. Using your website I selected all around mountain athlete as this is what I am currently interested in. In the past I ran 50-60 miles a week, surfed, skated, hiked, biked, etc… when I was in the Navy. After getting out six years go I started a job where I was working 80+hrs a week. I quit that job a month ago and now have a normal 40hr work week. I was able to keep up the running and some moderate hiking until I had a pretty severe case of plantar fasciitis two years ago in my left foot that was pretty debilitating and it took 9 months of physical therapy to just be able to walk again without being in crippling pain and I can no longer run on pavement without being in severe pain. Since then I have not worked out hardly at all other than some moderate trail running as it does not cause me foot pain. Recently I have attempted to hike/climb some big mountains (12K-14K) and it damn near killed me every time because I am in such poor shape, something I have never experienced before. I am 35 5″9″ 175lbs and I need some help getting back in peak shape so that I can hike/climb/trail run/surf/swim like I want to do. I have about an hour a day during the week to devote to working out and a few hours on the weekends with the ability to do one long hike/climb/workout a month. Can you help me in selecting a workout plan with nutrition guidance. Also I have never been much for the gym, preferring to get in shape from swimming, hiking, climbing, running so my gym experience is practically zero in executing most of the exercises I see on your website. I forgot to mention that I have access to a gym. Thank you.
H
Answer
Start with our Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Don’t be fooled by “bodyweight” – this plan is no joke and a great way to kickstart your fitness. If needed, swim or bike instead of the running in the plan.
– Rob
I forgot to mention I live in Phoenix, AZ and its pretty flat here but there are 10-12K mountains only a few hours away and 14K mountains another 4-5 hours further.
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Question
I’m based in London, UK and have a long term goal to climb all the Scottish ‘munros’ (peaks over 3000 ft). There are 282 of them and since starting my attempt in earnest in 2014 I’ve managed to knock off 42 so far. These are not big mountains compared to the Alps or Rockies but climbs often start at sea level and might involve between 3000 and 6000 ft of ascent per day over remote, pathless, wild terrain. Weather conditions (especially in winter) add to the challenge. Most routes are non technical though some involve scrambling.
On the right hand side of this link you can see my progress so far. In year 1 (2014) I over did things, covering almost 27500m of elevation gain over the year. (I’m also trying to climb the 140 2000ft summits in Wales).
http://www.walkhighlands.co.uk/blogs/Riverman
I also keep my own blog to record my challenge
https://incompleatist.wordpress.com
Despite early success in my campaign, IT band injuries have dogged me (I work at a desk about 500 miles from the Scottish Highlands) and I’m looking at ways to improve my strength and fitness while stuck at sea level in London and between my 1 weekend a month up in the hills. I want to build the kind of strength that will protect me from injury.
I’m small, light (about 5ft 7 and 130 lbs). I don’t play sports or do regular cv or strength training but I walk around 3 miles a day (to and from work) and I practice yoga stretches and foam roll to relieve tight hams, quads and calves.
Can you recommend a training programme that will help me realize my long term goal? My IT band problems are under control at the moment after I relaxed the pace of my peak bagging in 2015. I know I need to improve hip, glute and leg strength and to build endurance that will let me do longer trips in Scotland (e.g. Maybe 5 days consecutive walking rather than just a weekend). It’s a delicate balance because I think many common training activities (especially running) could only exacerbate muscle tightness. I also gather that IT band problems essentially relate to overuse but if anything I want to increase my level of activity. Realistically though, given the limited time I get in the mountains I reckon it’s going to take me about 10 or 12 years to finish climbing the munros!
Best, S
Answer
Long term, I’d recommend a subscription to the website and following the Mountain Base training sessions there. These sessions are designed as “base” fitness for mountain athletes, and have a strong, hiking/endurance component, as well as basic strength, work capacity, stamina, etc. Start with Mountain Base Alpha.
With a subscription to the website you also get access to the Peak Bagger Training Plan. I built this trip specifically for guys like you. This plan is perfect to prepare for a focused trip – like a week long trip where you’ll knock out several peaks – but it’s too intense for your every day training. You’ll burn out and overtrain.
If you decide not to subscribe, you can also purchase the Peak Bagger plan individually here: http://mtntactical.com/shop/peak-bagger-training-plan/
Rob
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Question
For the interval times on your ruck improvement plan. Are those based off of track/road times. I have been doing my ruck runs on tank trails (hard packed dirt/sand/gravel) with varying hills. I know the times will obviously differ between a road/track run and a trail run. I was just wondering when you came up with the intervals what terrain were you using so I know how much time to add to my intervals. I am only missing the times by about 1 minute for the one and two mile intervals. Thank for help
V/R, K
Answer
We use a fairly flat course to develop the intervals. But if you did the assessment on the same tank trails you’re doing the intervals on, it should all come out in the wash. Any vertical greatly slows you down at the same effort.
So … if you did the assessment at the same place you’re running the intervals, you need to pick it up. Sorry.
Rob
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Question
I hope you are doing well. I have been following your trainings, first with the Mountain Athletic app from the North Face and then reading about it in your website and newsletters and its being very interesting and just getting ready to start applying it better to my training program.
I am doing ultras and at this moment, I am competing in a 50K championship that consists of 3 races, the first one was last august 3rd, the next one is on October 3rd and the last one on December 5th. After that I will be competing next February at the Coastal Challenge in Costa Rica that is a 6 day race for a total of 235 KM.
That being said, I just bought the In-Season Strength Training Plan for Endurance Athletes to incorporate it 2 times a week into my training, I will be doing it in a Crossfit Gym from a good friend but I will like to ask you a couple of things:
1- My training consists of running 4 – 5 times a week, do you think 2 times its ok for the strength training or you recommend 3 times?
2- Besides the 50K ultra plans your offer on the site, do you do specific or “tailor made” training programs for runners that combines running and strength?
Thank you in advance for your help and assistance.
Regards, C
Answer
1. 2x is enough.
2. Not specifically – in general, during the “off season” you’ll want to pull back on your running significantly, and train strength. Pulling back on running volume will help over use injuries heal, give you mind a break from the mindless volume, and the strength training will help correct strength imbalances which come with single mode volume training. Our off-season strength training plan for endurance athletes has this in mind.
During your build, pre and in-season training, running should dominate your training, and strength should be a supplement. How much extra strength training you an do somewhat depends upon your race distance. A marathoner could do more than you – simply because he/she races half the distance.
That being said, one plan I built recently does combine short distance running, and some interval work, with assessed, focused bodyweight training. For an ultra runner like you, you’d want to increase the running volume in the plan, but otherwise complete as prescribed. It’s the Bodyweight Foundation Training Plan. You can purchase this plan individually here: http://mtntactical.com/shop/bodyweight-foundation-training-plan/.
As well, it’s one of the 30+ training plans you get access to with a subscription to the website.
– Rob
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Question
I’m a senior at West Point and I’m looking into your training programs. The Military Athlete Strength Packet caught my attention because of its length and focus on strength, but I’m concerned that there isn’t enough endurance, work capacity, or run/ruck-based training. Would you recommend combining this program with another program, possibly customizing it, or is there a better option for me?
A little about my fitness… I’m in decent shape according to your operator ugly test ( I am estimating that I could hit about 120) and I usually hit about 310 on my APFT. I’ve also run a couple marathons and finished a 31 mile obstacle course race. I’m 5’9” and weigh about 180.
Following graduation next May I’ll head to IBOLC then Ranger School, so I want to start seriously building now. I have a pretty good schedule with a lot of time to make this happen.
Any other recommendations would be greatly appreciated.
Very Respectfully, J
Answer
I’d recommend beginning our stuff with Fortitude, which combines heavy barbell-based strength work and military specific endurance – running and rucking. Follow it with Valor (gym-based work cap and strength, assessment and interval based running and rucking), then subscribe and follow the Operator Sessions.
You can purchase Fortitude and Valor individually through the website store. As well, you get access to them with a subscription.
Prior to IBOLC, complete the Ranger School Training Plan (http://mtntactical.com/shop/ranger-school-training-plan/).
Good luck! Excited for you!
Rob
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Question
I am active duty Army and have just come off a lengthy profile due to a knee injury. With that being said, I am taking a PT test in a couple of months and am trying to get back into “APFT shape” initially. I purchased your training program and have started the workouts. Do you suggest/recommend conducting any other form of physical fitness while doing the APFT training plan? Once this PT test is over (its for a board) I want to start the operator training sessions. What can I do to prepare myself for that, while conducting the APFT training program?
Thanks, T
Answer
No, do the APFT plan alone.
After APFT, subscribe to the website, and with the subscription comes the Military OnRamp Training Plan. Complete it, then jump into the beginning of the most recent cycle of the Operator Sessions.
– Rob
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Question
I am preparing for SMA ( special missions aviation ) selection in March and was interested in using one of your programs for my training. I understand that you don’t have that specific selection training program, but assumed that you would be able to offer a good alternative.
I don’t know much about their selection, but I do know that it involves extensive amounts of rucking. Also, I don’t have the full amount of time for your programs as assessment is in March.
I would appreciate any guidance on which program to consider and what would be the most beneficial way for me to handle the condensed timeline (i.e. cutting a phase out etc…)
Thanks and take care, D
Answer
I’d recommend subscribing to the website and starting with Fortitude (one of the plans you have access to). After Fortitude drop into the Operator Sessions at the beginning of the most recent cycle.
Exactly 8 weeks our from selection, drop out of the operator sessions and do the Ruck Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/).
Rob
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Question
Hey Rob,
I’m set to leave for BRC in July. I was wondering if you could outline a BRC training packet for me. I was thinking about doing the BUD/S packet and swapping out the BUD/S V2 plan for the BRC plan. What do you suggest?
Answer
I’d recommend subscribing to the website and beginning with Fortitude (one of the many plans that comes with a subscription). After Fortitude do Valor, then drop into the Operator Sessions at the beginning of the most recent cycle.
15 weeks out from BRC, drop out of the Operator Sessions and double up Fortitude (again) with the Swimming Improvement Plan (also comes with a subscription). This will take 6 weeks.
9 weeks out, cancel your subscription and complete the Basic Recon Course Training Plan: http://mtntactical.com/shop/marine-corps-basic-recon-course-training-plan/
– Rob
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Question
Does this subscription include access to the GoRuck Challenge, Heavy, and Selection Plans or do they need to be purchased separately?
B
Answer
Not yet. For now you’ll need to purchase these separately.
– Rob
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Question
I am in the middle of the Fire Rescue Onramp and looking towards the future. What is the difference between your BUILD and Tactical I plan?
– R
Answer
Do the Build Plan first- it bridges the gap between the F/R OnRamp and our Tactical series. The tactical plans are very intense.
Rob
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Question
I recently heard about your site from a friend who has used your programs in the past. He highly recommended them. My question for you is which program would you recommend? I’ll give you a brief background to help: I am over 100 lbs overweight and have issues with my back and knees. The back and knee issues really only restrict me when it comes to running. I am a fan of the outdoors and enjoy hiking and rucking. I was signed up for a GoRuck light but they cancelled the event. After reevaluating I’m not in the condition to do one but that is one of my goals with the help of your program(s). I’d like to be healthier and I’d like to be able to do GR challenges.
Any advice would be appreciated,
K
Answer
Start with our Fat Loss Training Plan: http://mtntactical.com/shop/fat-loss-training-program/
Know that 80% of bodyfat is diet related.Follow the diet in the plan, as well as the training. Be disciplined and you’ll shed excess pounds.
Rob
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Question
Hello from Washington. I just listened about your backcountry hunter program on the “Hunt Backcountry” podcast. I love the idea of this. I am currently putting off ankle reconstruction surgery until after all my hunting seasons this year (surgery November 16th). My doc has given me the ok for the hunts and training as long as I wear the brace. No running though. I was kicking butt this winter and was feeling good about the upcoming hunts.
Since blowing my ankle out I’ve been reluctant to do much. My first backpack hunt of the year is only 6 weeks away. Ankle passed the first test when I got a bear opening day and had to pack it out.
I know time is against me and I’ve modified my plans accordingly but would like to kick up my efforts to get some more strength and stamina in my legs and core to make the most of the time I have left.
Is the hunting program scalable and do you think I could benefit from scaling it myself (step ups with ruck, sandbags get ups, etc).
I’m doing some weighted hikes a couple days a week now that the doc has given me the ok but would like to add to that!
I would rather suffer more now and have more enjoyment in the hills.
I am also curious about a program post surgery to keep me moving and motivated.
So glad I found you guys!
B
Answer
Here’s the deal. There’s no “easy” backpack hunt. The mountain doesn’t care about your ankle. Brace it up tight, grab a bottle of ibuprofen, and start training. The Big Game Backcountry Hunting Plan (http://mtntactical.com/shop/big-game-hunting-training-program/) includes unloaded running on Fridays. You can do the rest of the plan. On Fridays, bike (real or stationary) instead. The plan is 8 weeks long. Even though you’ve only got 6 weeks, don’t skip ahead. Start at the beginning.
If the ankle is killing you, drop the step up load to 25#, sandbag to 40/60#, and Quadzilla dumbbells to 15#. Heavy long rucks – use 45#.
Post surgery – we have a couple plans for you.
During PT, do our Training Plan for Athletes with Leg Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/ ). This plan isn’t a rehab plan for your injured leg, but rather trains the rest of your body around your injury. It’s no joke.
After PT, complete our Post Rehab Leg Injury Training Plan (http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/). This plan is designed to bridge the gap between the end of PT, and getting back to full on training.
Good luck on your hunt. Our Deer and Elk bow season starts Sept. 1 – I’ve been scouting hard. I’m personally on week 6 of the Big Game Backcountry plan….
– Rob
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Question
Ive followed your advice regarding getting back into endurance after an injury and im about to complete fortitude with slightly scaled run distance (ill finish at 8 miles instead of 9). My pace is pretty slow for these runs around 9:30-10:00 min/mi .. Id like to do a program to start working on my speed again and ive used the run improvement program with success in the past. Problem is I dont know if my 5 mile assesment will even be on the chart, as embarrasing as that is.. Do you have an extended table or some guidelines that I could use to extend it on my own? Or maybe a suggestion for a gym based plan with some run improvement? Thanks!
-J
Answer
You can use our Running Calculator here: http://mtntactical.com/exercises/running-calculator/ – also for intervals.
Many of our plans include scaled running now – following Fortitude, drop into Valor – it includes both scaled intervals and longer runs. You can purchase Valor individually from the website store. As well, it’s one of the plans that comes with a subscription.
– Rob
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Question
Ive followed your advice regarding getting back into endurance after an injury and im about to complete fortitude with slightly scaled run distance (ill finish at 8 miles instead of 9). My pace is pretty slow for these runs around 9:30-10:00 min/mi .. Id like to do a program to start working on my speed again and ive used the run improvement program with success in the past. Problem is I dont know if my 5 mile assesment will even be on the chart, as embarrasing as that is.. Do you have an extended table or some guidelines that I could use to extend it on my own? Or maybe a suggestion for a gym based plan with some run improvement? Thanks!
-J
Answer
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Question
I am having a hard time deciding which program to do this year. I had thought I could blend the On Ramp with the Body Weight program but I am not sure. I’ve always kind of made it up using a blend of CF, your programs, and other WOD’s I’ve seen. Not structured and not good.
We only workout on Tuesdays and Fridays and have approximately 30-40 minutes per class to workout. Here is a list of equipment that we have:
Pullup bars
Dumbbells
K-Bells
Barbells/plates
Boxes
Sled
Squat rack w/ bench
Ship ropes
Sand bags
Chains
Track
Wall balls
Slam balls
I have access to tractor tires but need to travel across campus to the practice football field for those so the workout needs to be separate.
Thoughts?
Thanks, T.
Answer
Do Busy Operator I: http://mtntactical.com/shop/busy-operator-training-plan/
Complete the sessions in order – you should be pretty good on equipment. Email questions.
Rob
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Question
I’m considering doing one of your training programs for the Navy PST. I was just curious as to if the program must be done the five days straight or if can be broken up and still get roughly the same results? Thanks for your time.
Respectfully, J
Answer
You’ll want to train at least 4 days/week. Do the sessions in order regardless of your schedule. Don’t skip around or ahead. The plan is progressive – it builds and builds.
Rob
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Question
I’m looking at your website and just curious as to your recommendation on what program(s) you would recommend for me to work. I’m 34 and try to general strength train 3-4 times a week. I coach high school basketball and really struggle finding/making time to work out. I’d like to get stronger in various lifts, lose a little body fat, and increase any work capacity. I love to bow hunt and mainly hunt out of tree stand, but would love to get into western hunting at some point. I like to backpack and hike when I get the chance as well. I’ve looked at the backcountry big game program example and a couple others. Just curious as to your thoughts on where to possibly start. I currently have some foot issues, but hopefully that will get cleared up soon. Thanks for your input.
– N
Answer
A great place to start our stuff is the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/). What’s unique about this plan is that is uses initial assessments, and then proceeds with training based on how well you do on the assessments. In this way it automatically “self scales” to the incoming fitness of each individual athlete.
As well – don’t be fooled by “bodyweight” – this plan is no joke. It includes bodyweight strength work, endurance and work capacity. It’s full on.
Body fat – 80% of body fat is diet related. You can’t outwork a shitty diet. Click here for our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Good luck.
– Rob
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Question
Back in 2011 I completely ruptured my Achilles. It was surgically repaired. Unfortunately the tendon was so frayed they had to do a gastrocnemius release procedure to have correct range of motion in my ankle after repair.
I’ve long since been cleared for any activity and did the remedial physical therapy. I’m having a helluva time getting size and strength back. I still can’t stand up on my toes on that foot unassisted. Sizewise it’s an inch smaller than the other side and it’s mostly smaller on this inside head of the gastrocnemius.
Do you have any pointers on how to get size and strength back in my calf? I run, jump rope, do heavy squats, I’m thinking I might just have to do individual, unbalanced exercise only on that foot?
S
Answer
Could be a nerve issue – where nerves aren’t firing muscle fibers. I’m not a doctor – and that’s over my head. You’ve probably considered this, but it not, something to have looked at.
Quick answer is Calf Raise Intervals: http://mtntactical.com/exercises/mnt767-calf-raise-intervals/
Calves are often the first thing to fatigue when you’re climbing uphill, and I use these to prepare my mountain guides and backcountry skiers prior to their season. Start at 4 rounds of 2x (both legs), with 10x Poor Man’s Leg Curls between efforts.
Work up to 4 Rounds of 4x with both legs.
Then start the progression again, with 1 leg at a time.
Another option is our Single Limb Training Plan: http://mtntactical.com/shop/single-limb-strength-training-plan/
This is a total body plan, but it’s also a way to work on strength imbalances.
– Rob
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Question
I am just over a year into the SF pipeline. I injured myself 4 months ago during airborne ops, and broke my right foot. I did not receive much by the way of treatment, and decided to continue on in the course. I completed your ‘Athletes Suffering From a Leg Injury’ packet, and feel pretty good. The foot is not 100%, but I am ready to ease into training. I can run on it, can’t quite ruck on it, and haven’t toyed with lifting beyond what was in the aforementioned packet.
Ideas for moving forward with training? I graduate this portion at the end of the year, and will be seated for SUT by spring of next year.
Thanks Rob,
K
Answer
I’d recommend The Post-Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/
This isn’t a rehab plan, but is designed to bridge the space between finishing with PT (treatment) and being back to full strength.
You can purchase the plan individually at the link above. As well, this is one of the 30+ plans which come with a subscription to the website.
Rob
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Question
I am a recent subscriber and have been following the Marine PFT plan for 3 weeks now. I train about 6 days a week usually resting on Sunday, however, I do my best and listen to my body so if I’m hurting I might take an extra rest day. I have been doing crossfit 5-6 days a week for almost exactly a year now with not a whole lot of ancillary running in the mix. Since starting my subscription, I have cut out almost every bit of crossfit and have only been following the PFT plan with the except of maybe a couple wods a week if they look like fun. My problem is I have been suffering from moderate to severe achilles and lower leg pain. I do quite a bit of stretching before the runs but no matter what I do, I usually start feeling the pain right at or before a mile. This drastically affects my performance as the pain keeps me from moving as fast as I could otherwise. At the end of the runs I’m not totally smoked, just in a decent amount of pain. Sometimes as a result, I may only be able to do a session every other day. Any help or guidance with this would be greatly appreciated.
J
Answer
If it’s just one foot – it’s likely an injury of some time – and I don’t have a quick answer for you other than ice, laying off it, and ibuprofen.
If it’s both feet – you may be able to fix your running form, buy new shoes, or something simple like that to solve the issue. For both feet – you may want to google “achilles pain caused by running” and see what comes up. My sense is distance runners have this issue and there are solutions out there.
I wish I could help more.
– Rob
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Question
I just purchased the athlete program for its military athlete portion
I’m hoping to become better prepared for my upcoming Marine Corps Officer courses such as The Basic School (TBS) and Infantry Officer Course (IOC)
As well as improve my overall fitness
I need some guidance on how to begin the training
Sine the cycle is continuing, am I supposed to start at the workout of the day and jump right in
or is there specific exercises I should test for 1rep max or rucks/runs for time first?
I would really appreciate your help
Thank you
– R
Answer
With your subscription you get access to the Fortitude Training Plan. Start there – it’s 6 weeks long. After Fortitude drop into the Operator Sessions at the beginning of the most recent cycle. Email if you have any questions.
Good luck!
– Rob