KUDOS
Once again, I successfully climbed my objective after using your Peak Bagger Training Plan. This year it was Kings Peak, the Utah high point. And each year, I gain an appreciation for a different aspect of the training. This year I really loved how the training and conditioning helped in my recovery. After our two-day climb, I didn’t feel very sore at all. I felt a little tired, but if I wanted to, I could have hiked or climbed something else the next day. Thanks again for great training!
– B
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KUDOS
I want to thank you for what your and your company have given me. Over the past year or so I stepped up my fitness level. I continue to compete in Obstacle races, the firefighter combat challenge and live an active lifestyle. I’m a father husband and firefighter and I want to be the best at all three. I have always searched for a perfect workout plan that meets my needs. I am not a crossfiter nor an endurance athlete. I need both strength and endurance to do my job. I have tried other programs or workouts designed by firefighters but it’s not what I truly wanted. I like following a plan but I want it to push me to be faster and stronger. That’s where your programs come in. So far I have done the on ramp program and I’m in week one of the urban fitness. I will admit if you remember you told me to do the urban fitness before the FFCC and I went with the on ramp. I should of listened. I wasn’t as strong on the tower and I know now that the step ups would of helped. Lessen learned. Yes going to a gym and getting a personal trainer would help but that costs time and money. I have a small gym at the station and your programs fit perfectly. They cost as much as a personal session and I get to keep them. I’m even thinking about getting a subscription. So thank you and your company for helping me become a better firefighter. Maybe on day i can come take a class or attend a course.
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QUESTION
I’m sure you get lots of these emails. Main concern it’s not even August and I’m looking at a backcountry ski plan and think that’s too soon. BC season is like 5 months away. Is there a plan to do before that could easily transition into the BC ski plan?
Little about me. Colorado resident. Spending the summer in vail trying to hike, sport climb as much as possible. Really take advantage of living at this altitude and area. Running more that I have and it’s improved my army 2 mile time drastically (National Guard).
I would say I WAS a crossfitter. Went to a gym in Denver for 3 years. Heavy weight and lots of lifting. Always felt broken down and never saw gains.
I am now going to an endurance training gym called Cross Training fitness vail (a former crossfit gym). But I still don’t think it’s enough. I will use this as my gym to work out at. I suck at skinning and I’m silent for my ski decent. It’s making my growth into a better backcountry ski impossible. Even though I work out often. I used to want to be ripped with abs and be strong and yeah I still want to look good. But I want to look good because I’m a mountain athlete who performs like one and trains like one. Any plans you think i should look at let me know. THANKS!!!
ANSWER
In general, the closer to the season/event, the more “sport specific” you want your programming to be. This means 6 weeks out from your first bc ski tour, you need to start and complete our Backcountry Ski Training Plan: http://mtntactical.com/shop/backcountry-ski-training-program/
Between now and then, you want to build your “base” fitness as a Mountain Athlete. Our sport-specific plans are intense, and ideally you’ll want a base upon which to build this sport specific endurance.
The “base” fitness attributes for a mountain athlete are different than a tactical athlete. In general, mountain athletes don’t need to be as strong, or powerful, but then need more endurance, climbing-specific fitness and stamina to be able to recover from long events. Both populations need what I call “chassis integrity.”
Endurance…. mountain athlete need specific endurance for trail movement and uphill hiking under load (similar to skinning). Our endurance work focuses on these modes.
We have daily “mountain base” training on the site. From this programming we’ve developed a series of “Mountain Base” training plans …. Alpha, Bravo, Charlie, and the most recent, “Helen” (http://mtntactical.com/shop/mountain-base-helen/).
The daily sessions, and all these “mountain base” plans come with a subscription to the site. Or you can purchase the plans individually.
My sense is you’re lacking on the mountain specific endurance side. I’d recommend you begin with “Helen” – or, the Alpinist Fitness Assessment Training Plan: http://mtntactical.com/shop/alpinist-fitness-assessment-training-plan/
– Rob
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QUESTION
Good day Rob, I have two questions, number one what is your opinion on a barbell complex for work capacity and conditioning? Second, what plan do you recommend for a person training for 68W (army combat medic)?
ANSWER
Barbell Complex – Awesome, but I don’t deploy anymore in our current programming because of the garbage reps issue (http://mtntactical.com/all-articles/garbage-reps/). We’ll use it light as a warm up for strength sessions.
Training? A general plan like the Army OCS Plan (http://mtntactical.com/shop/army-ocs-training-plan/) – with focused APFT work, work capacity smokers, running, rucking. My guess is the cause of most wash outs is academic, not physical.
– Rob
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QUESTION
I’m a Law Enforcement officer school cadet who has 3 more year of school to come. In 4/5 years i’m planning to join swat/hrt selection.
Right now I have semestral pft’s: cooper test; pullups, situps, broad jump, 60 m sprint…
I’m trying to start training seriously, and would like to follow your programming. What should I start with? Law Enforcement Sessions?
Stats:
3000m in 12 min(cooper test)
20 pullups
ANSWER
Start with the LE Athlete Fitness Assessment Training Plan: http://mtntactical.com/shop/le-athlete-fitness-assessment-training-plan/
Go through it twice.
Next – subscribe and start following the LE Sessions.
– Rob
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QUESTION
I am going to attending SF selection, and would like to know if the Valor training plan would be my best bet in training for it. I have 9 to 10 months before I go and go fully prepare for it. Would this plan get my rucking times down and also keep my strength up ?
ANSWER
Best would be our Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
This combines multiple plan, in progression, for a 9.5 month SFAS train up. Valor is one of the plans.
– Rob
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QUESTION
I am a long time subscriber and love your programming. I want to start working out with my daughter and her new found love of tennis. Is there any workouts that you recommend that would prepare her both mentally and physically for tennis. She is 15 years old and in decent physical shape. She loves to run but I want to balance her strength along with her endurance especially in her legs to compete in the rigors of tennis. She will be doing these workouts in combination with daily tennis drills and lessons. Thanks for your dedication to the athlete and beyond.
ANSWER
The best thing you can do for your daughter is get her stronger.
At the same time, with her tennis stuff, She’ll be getting plenty of work capacity and leg volume. You don’t want to be doing bunches of reps in the weightroom or extra sprints/work capacity stuff.
We recently finished a cycle on the Operator Side – “Achilles” which deployed super squats, super bench and Big 24 programming for the Hang Squat Clean, in the same strength session, 2x/week.
I’ve been doing this with my pro-Freeskiers – all women – for the past 4 weeks, to great effect. It’s been one of the most efficient strength progressions I’ve programmed so far.
Achilles is a 5 day/week program, but you’ll only want your daughter to do the strength days (super squat/bench, and hang power clean). If I remember right- these are Monday/Wednesday sessions in the plan.
Plan comes with your subscription, or you can purchase individually here: http://mtntactical.com/shop/operator-achilles/
– Rob
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QUESTION
I have my first 50k coming up on October 1 so about nine weeks out. I was wonder what plan you would recommend for this, it’s a very technical run on the Cumberland trail in Chattanooga Tennessee with about 6000+ feet gain in elevation. I was looking at your ultra pre season and it seems to be a pretty intense plan, would it cover enough mileage on the long runs to prep me for a 50k? I can handle the 31miles a week it recommends to start the plan. Just wanted know what you thought. Oh and I really enjoyed your article on how we measure fear the other day, keep up the good research man!
ANSWER
My concern is the long run distances in the plan will be too short for a 50K.
The theory in general is that your longest training run for your train up should be about 75% of the distance of your race.
I think the plan would work – but I’d recommend adding 5 miles each to the Saturday and Sunday long runs in the plan. This would put your furthest long run at 23 miles.
– Rob
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QUESTION
Question on the “Fundamental Four Strength Cycle” article (http://mtntactical.com/strong-swift-durable-articles/the-fundamental-four-strength-cycle-front-squat-weighted-pull-up-hinge-lift-bench-press-2-daysweek/ )
I have read that fantastic article.
But I have a question over the rep scheme.
Why is it a 8×3 and not say a 5×5?
ANSWER
Fewer reps per set = equal heavier barbell per rep.
Heavier barbell = greater strength gain.
– Rob
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QUESTION
I am writing to You to ask the question which has already been pointed out in the topic of this email.
To make the situation clear some information about myself:
I am serving in Polish Armed Forces, finishing the Military Academy in 1 year. On my last year of the academy i will attend a SOF (divers) selection, which is mostly ruck based with a swimming tests of course. My friend from West Point with whom i have been posted abroad told me about Your website and that is how i get to know about SSD. I have bought Ruck based selection package, busy operator training plan and swim improvement training plan. I’ve finished Swim improvement training plan on its own together with my usual workouts few months ago.
My selection will start probably in the first/second week of December. So, using a backward planning it should look like that:
November- Ruck training plan
October- Ruck training plan
September- Sandbag/ W. Vest/ Dumbell + Running and Swimming at least 2x/week ?
August (my summer holidays it means i will get between 8-10h of sleep, my nutrition will be perfect as never before during studies)- is it wise to combine 3 types of training plans like that:
Weekends-OFF/Diving/ easy hike
Monday-Friday:
AM: Gym 357 Strength program and afterwards immediately swimming pool
PM: Run Improvement training plan
My morning workout will start about 0630hrs and i would be back already from the pool around 10 am. I can rest until let’s say 18 or 1900hrs and than i could go for a second workout which would be followed by 8 up to 10h of sleep. I’m sure that i could handle swimming pool after gym, done it already many times and i’ve trained swimming for 6 years as a child.
PS. I am sorry for my bad English skills, still learning 🙂
Best wishes from Poland!
ANSWER
Your plan for August is solid. Just watch for over training. I would recommend you alternate your swim/and running between hard, short, intervals and longer distance work.
For example:
Monday: Swim Intervals, Run – Long Slow Distance
Tuesday: Swim Long Slow Distance, Run – Intervals,
– etc.
– Rob
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QUESTION
I go on a backpacking trip once a year. I have an upcoming trip in 3 weeks where I will be hiking 25-30 miles a day for 4 consecutive days, with the final 5th day being much shorter at about 10 miles. Going forward with my trips, I think many of them will be in the 20-25 miles per day range. Currently, my fully loaded pack weight is around 40 pounds. Budget permitting, I hope to shed at least 15 pounds over the next year.
After my upcoming trip, what should I do to fill in the time until my next trip comes up a year from now?
I previously purchased the Bodyweight Foundation plan, so I was thinking of doing that after my upcoming trip (currently, I don’t run, and I like the running progression built into the plan). Once that is done, I was looking at Bodyweight Build, Humility Training plan, and/or Mountain Base Helen. Prior to my next trip, I plan to do Peak Bagger.
So in a year’s time, what should I do between the Bodyweight Foundation plan and Peak Bagger?
I perform my workouts at home and currently have a pull up/dip station, dumbbells, plyo box, and barbell. I do not have a bench or squat/power rack, but can get them if needed. I also plan on getting rings and a sandbag in the foreseeable future.
The area where I live is pretty flat. To get to hills or trails, it’s about a 45 to 60 minute drive, so I tend to do things locally and make do with what I have. I know some of your workouts call for hill sprints, so alternatives to that would be appreciated. I do have a high school nearby with a track and stadium bleachers if that is an option.
Also, I have Dupuytren’s contracture on my left hand. It’s a thickening of tissue in the palm area that limits the mobility in most of my fingers. Long story short, I can’t fully extend my fingers on my left hand. Performing certain exercises can be difficult, but I usually make it work. One exception is cleans – I can’t do them, period. I tried to work on my wrist flexibility to be able to add cleans to my workouts, but to no avail. So alternatives for any variation of cleans would be appreciated as well if they are in any of the prescribed plans.
Lastly, I’m tossing around the idea of maybe attempting the Allegheny 100 Hiking challenge in 2017. It’s a self-supported hiking challenge that is 100 miles long, with the goal being to complete it within 50 hours. It’s typically held in June.
Any feedback would be greatly appreciated.
ANSWER
You should be doing our Mountain Base programming as your day to day training, off season and before your pre-season train up.
Start with Mountain Base Alpha: http://mtntactical.com/shop/mountain-base-alpha/
All mountain base plans also come with a subscription to the website.
– Rob
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QUESTION
I purchased your SFOD-D Training packet in 2014 that was approximately 38 weeks. I noticed that you have an updated plan which is 44 weeks. Did recommend aspiring athletes following the updated plan?
ANSWER
As we learn, evolve and improve, we update our plans/packets accordingly.
That being said, you don’t need to get the new packet. Your version is solid.
Save your money for boots!
– Rob
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QUESTION
Two things:
1) Using your GORUCK Heavy training plan, I completed my first Heavy and HTL (Heavy, Tough, and Light events) this weekend. Your training plan, specifically the miles, sandbag getups (work capacity) and weekend smoke sessions were fantastic. Thank you.
2) What next? I don’t have a physical requirement at work, and don’t have any specific events planned in the future. I do plan to regularly complete GORUCK events and other OCR type events. Previously, I was looking to complete your Virtue series as a way to maintain a base level of fitness. Do you recommend that, or the Operator sessions?
PS – Some brief feedback on the Heavy Plan: I’d recommend adding “coupon” rucking miles. That is, rucking with your weighted ruck + carrying a 60+lb sand bag. Between carrying logs, buddy carries, or other heavy items, the participant needs to get used to carrying serious weight.
Thank you sir!
ANSWER
Congrats Blake and thanks for the note!
Virtue Series is Solid.
Another option is a subscription to follow the operator sessions, or the “Greek Hero” operator Plans – or purchase them individually. We’re not quite finished so I haven’t created a “packet” yet.
“Hector” is where to start. http://mtntactical.com/shop/operator-hector/
– Rob
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QUESTION
I hope all is well. I’m an FBI agent with a collateral as a diver recovering underwater evidence. I’ve been using your programming for years, starting with Military Athlete and now LE Athlete. I’m currently using the PFT program to prep for my AFT. After that, I want to drop in to some more meathead programming for a cycle. Any thoughts on which one of your programs to run through next? I’ve had nothing but great experience with all of your programs. Thanks for all that you do.
ANSWER
We’ve been doing some really interesting work with our most recent programming. For you next, I’d recommend Operator Achilles – which you get with your subscription. This plan is also available for individual purchase: http://mtntactical.com/shop/operator-achilles/
On the strength side, Achilles deploys super squats, and “super bench” (same idea, different lift) and hang power cleans.
I’ve come to think that the Super Squat progression is the perhaps the most efficient for strength gains I’ve come across.
The plan also includes plenty of our new TAC SEPA programming (Speed, Explosive Power, Agility) as well as gobs of Chassis Integrity.
It’s full on, but purposeful, and combines both focus, and variety.
Enjoy.
– Rob
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QUESTION
I’ve been working the 357 strength program with my wife. We love it, it is sadly going to be coming to a close. Is there another program very similar or would you suggest repeating it with our new numbers? Thanks for the time.
ANSWER
Most of our tactical cycles combine several training attributes – strength, work capacity, agility, endurance, etc.
Next, for you I’d recommend Valor: http://mtntactical.com/shop/valor/
You can purchase the plan at the link above. It also comes with a subscription.
Valor will get you out of the gym a couple days a week for running and ruck running intervals. Killer!
– Rob
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QUESTION
I am continuing on your programs and I am now a monthly subscriber. The programs are great and I see and feel the results.Being the same age as you 48 it inspires me to keep training and do my best and I have lost 26 kilos (not all on your programs but the last 70% on yours) in 18 months .
I completed Dryland Skiing and then Bodyweight Foundation and I am 3 sessions away from completing Bodyweight Build is there a program that you would recommend to train on bearing in mind I want to maintain/increase strength and endurance particularly for skiing and rucking type activities.
I thank you for keeping me motivated and on track
ANSWER
I’d recommend you drop into one of the mountain base cycles – prior to completing the dryland ski training plan directly before the ski season.
Start with Mountain Base Helen.
– Rob
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