Question
I just signed my 11x option 40 contract and I ship in 15 weeks. I was wondering which program is harder rasp or ranger school, i know i will be going through rasp but i want the one that will best prepare me. – D
Answer
I’d recommend you begin with Fortitude (http://mtntactical.com/shop/fortitude/).
Fortitude is a 6-week plan focused on gym-based strength and military-specific endurance – running and rucking. It will lay a great foundation.
Take a week break, then do the Ranger School Training Plan (http://mtntactical.com/shop/ranger-school-training-plan/) – which is 7 weeks.
Spend your final week doing some easy running and cals, and then report.
Rob
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Question
I have my own rucking and running plan but I really like your workouts. I plan on ordering your Ranger School Prep workout but for the time being I would like your opinion on what workout would be best for my time now. My Ranger Prep won’t be until next spring. I really like the Military Athlete Strength Packet. My experience with lifting is over 12 years so I have a high understanding of your workouts. Your input and recommendation would be very beneficial.
Thank You, – B
P.S. I ordered a box weight vest this morning after your recommendation. Very excited to start using it.
Answer
I’d recommend you step somewhat away from strength and hammer some gym-based work capacity, and movement over ground (MOG) with Valor: http://mtntactical.com/shop/valor/
Valor will introduce you to some of my most evolved programming, both on the work capacity and endurance side (running, ruck running). It does include some strength as well.
Those Box vests have been bomber for us.
– Rob
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Question
I have recently bought and downloaded your borstar stc training plan. I just have a few questions for you. Have you received any feed back on it? Or if you planned to update the plan. I am going to use this before trying out in 2016. Hopefully I will be able to give you some feed back. Thank you for your time – M
ANSWER
Several have purchased the plan, but haven’t received back any feedback. This isn’t unusual with all our SOF plans – guys are generally forbidden or discouraged from discussing selection. The feedback we do get comes later when guys purchase another plan or ask a question and begin with, “Hi Rob, I used your SFOD-D Plan for selection, and now want to increase strength….”
For this plan we were able to get some valuable input from BORSTAR Cadre – which was key. This selection is no joke – good luck!
Rob
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Question
I was wondering if you would be able to guide me towards a workout program that could better prepare me for a selection course for a high level response team that my agency has. I have attached their recruitment announcement that details the selection process.
I do have a copy of your 8 week Ruck Based Selection Training Guide it is from 2009 and I am wondering if you have changed it or would recommend something different.
Previously I spent 5 years in the Border Patrol and have maintained an solid exercise regimen but I would like to step it up and tryout for the teams here.
Below is what I am doing 3 days a week.. The other 3 days I am running and doing a pushup, pullup, situp program..
Jump Rope 60secs
4 Count Flutter Kicks X 50
Ankle Touches X 50
4 Count Mountain Climbers X 30
Jumping Jacks X 100
Burpees X 25
4 Count Hello Dollys X 50
Plank 60secs
Front Leaning Rest 60 secs
Oblique V Ups x 30
Body Chair / Squat Hold 60 secs
Tire Flips x 20 (160 lb tire)
Sledgehammer Tire Strikes 15 each hand
Bear Crawl 60 secs
Box Jumps x 25
Step Ups x 25
CARDIO (option)
Run 1 Mile
Bike Hard 15 Mins
Row 2000 Meters
Thank You, – C
Answer
Our Ruck Based Selection Training Plan has been updated several times – currently on V4, but I wouldn’t recommend a ruck plan.
There’s not a lot on info on your selection other than the gateway PT and swim tests.
From our stuff we have a couple great options.
If it’s for a regional SRT, I’d recommend our SWAT Selection Training Plan (http://mtntactical.com/shop/swat-selection-training-plan/).
If it’s for a national, or higher profile SRT, I’d recommend the DEA FAST Training Plan (http://mtntactical.com/shop/dea-fast-selection-training-plan/)
Good luck!
– Rob
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Question
I have a training question for you. I’m a army infantry officer that used to do crossfit a year ago but haven’t been involved with that type of workouts since then. I basically have been running, rucking, and doing some strength training Ike squats and deadlifts a couple of days a week when I have the time due to a high work tempo. I’m wanting to get back into it and your website was recommended to me, my question is where should I start? Should I just start in the operator sessions or should I start with another program? I’m currently 5’6″ and 160 lbs and my goals are to increase my strength and work capacity as well.
Thanks for any advice. – J
Answer
Start with Valor (http://mtntactical.com/shop/valor/) – it’s one of the plans which comes with your subscription. Then roll into the Operator Sessions at the start of the most recent cycle.
– Rob
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Question
In a few months myself and a few of my buddies are deploying to CENTCOM. I’ve heard from other military members that you guys had a specific plan for the mountains of Afghanistan. Is that still a thing or is it out of commission
Best regards, – O
Answer
We do – the Afghanistan Pre-Deployment Training Plan (http://mtntactical.com/shop/afghanistan-pre-deployment-training-plan/)
– Rob
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Question
Hi Rob, I just came across your articles online and am impressed with your programs and philosophy.
I am leaving for the Himalayas on October 7. Do you have a 4 week program that I could try / follow for a six days a week until I leave?
I am an experienced climber, but always like to change up my training and push my limits.
For the most part I do hills and hike with a 50 pound pack.
I am a 50 year old male in decent shape. I am in Toronto, Canada.
Thanks! – A
Answer
I’d recommend our Big Mountain Training Plan (http://mtntactical.com/shop/big-mountain-training-program/) – which I built specifically for big mountains like Denali and those in the Himalaya.
Begin at Session 31, but only use 60# for your sandbag getups.
Good luck!
Rob
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Question
I just downloaded the Bodyweight Foundation program. This is my first use of one of your programs. I appreciate that this one is assessment-based, because I am sure I am starting at a fairly low level. Here is my question: can I skip the run segments? Will skipping them interfere with the assessment of the other elements? I have recently stopped running completely (after almost 40 years) because of persistent knee pain from a partially torn lateral meniscus and other tendon wear in the knee. After several attempts to cut back or stop running for short periods, I am convinced I should stop running until the knee is stronger, which is one of my motivations for starting SSD.
I ride about 25 miles each day commuting to work (12 in the AM, 12 in the PM). Could I increase the intensity of some of these ride to compensate for the lack of running? Your views appreciated. I hate to start “messing around” as soon as I’ve opened the shrink-wrap on your program, but I am sure I don’t want to start running intervals or shuttles any time soon. – M
Answer
Yes – you can avoid running and sub in biking. When you make the substitution, think time, not mileage. So ride for as long as you would have run.
Rob
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Question
Howdy, I been on your email / blog for sometime now, I truly know the need to keep up training, but I like some tend to let the time of day pass us by; without exercising. I am a 48 year old male, K9 Officer. I work a midnight shift and I stay tired and unmotivated. I would like your assistance and direction on which plan to purchase, I need structure and direction or I will not exercise.
What I would like to achieve is; to loose weight, be more flexible, bring up my strength and cardio.
I look forward in your assistance and working out to your plans.
Thanks – R
Answer
Start with our LE OnRamp Training Plan (http://mtntactical.com/shop/on-ramp-training-program/).
You can purchase the plan individually at the link above. As well, it is one of the plans included with a subscription to the website.
Diet – fix it. See our nutritional guidelines here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Training time – don’t try to train after work – you’ll never stick to it. Make it a point to train right before your shift.
Good for you and good luck.
Rob
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Question
I am currently a Ground Intel USMC Reservist who doesn’t have any specific selection goals however I would like to keep my options open for a Basic Recon Course slot.
My goal in training is to focus on work capacity, endurance and core strength. With regards to endurance I want to be more focused on muscular strength endurance. I’ve been a runner all my life and don’t need to necessarily get any faster or run any farther. I am not looking to spend massive time in the gym either, an hour is pretty much max (not including stretching).
I am good on mass (I already did your strength training for skinny guys program and made some pretty heavy gains). However I would like to tone up and if more mass is the result, that wouldn’t be the worst thing in the world.
I think the 357 Exercise may be a good fit for me. I’d also like to incorporate your swim plan into that as well.
What are your thoughts? Do you have some options that might be helpful?
Thank you in advance for the help. – M
Answer
357 Strength (http://mtntactical.com/shop/357-strength/) – includes short, intense work capacity but only as a complement to strength. Another plan – like Valor (see below) – would be better if you want to focus on work capacity but maintain strength.
Options:
1) Valor: (http://mtntactical.com/shop/valor/). Great gym-based work capacity, some heavy strength, and speed-over ground focused endurance (running and ruck running) – mostly hard interval work. You can purchase Valor individually at this link- as well it’s one of the plans which comes with a subscription to the website.
2) 369 Work Capacity (http://mtntactical.com/shop/369-work-capacity-cycle/) – work cap focused – great plan.
3) Resilience (http://mtntactical.com/shop/resilience/) – my most recent training plan – focus is on “Chassis Integrity” – i.e. integrated core strength. 60% of the sessions are what I call “Chassis Integrity” sessions – and include a total body strength exercise, and a long, chassis integrity core circuit. These core circuits are great work capacity training. Also includes heavy ruck runs (75#) and track-based sprinting.
– Rob
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Question
I’m in the Navy right now preparing to switch over to the Army special forces in 4 months. I’m 5’9 150 lbs and it’s hard to gain weight for me, do you have any advice that would help me get on the right track asap? – D
Answer
I could prescribe a mass-building plan for you, but right now, I’d recommend you focus more on your relative strength and SOF-fitness. From our stuff, I’d recommend this:
1) Fortitude (http://mtntactical.com/shop/fortitude/) 6 Week plan focused on strength and military-endurance – running and rucking.
1 Week Rest
2) Ruck-Based Selection Training Plan: (http://mtntactical.com/shop/ruck-based-selection-training-program/) 8 week plan build specifically for SFAS – several have used it successfully. Repeat week 2 to stretch it to 9 weeks, – it includes a taper so you won’t need a week off before selection.
Good luck!
– Rob
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Question
I have a friend who is a team leader for 7th group. He has me interested in attending sfas. I’m wondering in your program where is the starting point. Like what should be your base fitness level at day 1 of this training cycle. Mile times, max pull up, ruck ability etc. Thanks – C
Answer
The Ruck Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/) uses initial assessments, and then automatically scales to the incoming fitness level of the individual.
The APFT is the easiest of the initial assessments you’ll take the first week – harder is a 10-mile ruck at 60# for time. As well, the volume for the first week is much less than in following weeks.
Below is the first week to give you an idea.
– Rob
SESSION 1
Obj: Assessment (APFT+)
Warm up:
3 Rounds
2x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Rest 5 Minutes
Training:
(1) 2 min. Max Push-Ups
Rest 5-10 Minutes
(2) 2 min. Max Sit-Ups
Rest 5-10 Minutes
(3) Max Pull ups
Rest 5 minutes
(4) 2 Mile Run (timed)
RECORD YOUR SCORES
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SESSION 2
Obj: Assessment
Training:
(1) Run 6 miles for Time
RECORD YOUR TIME
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SESSION 3
Obj: Assessment
Warm up:
3 Rounds
2x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Training:
(1) 4 Rounds
60 Sec 25m Shuttle, for reps
60 Sec Rest
Rest 5 Minutes
(2) 10 Min Sandbag Getups for Reps @ 80#
Rest 10 Minutes
(3) 3 Mile IBA Run (timed)
RECORD YOUR SCORES
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SESSION 4
Obj: Assessment
Warm up:
3 Rounds
2x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Training:
(1) 8 Rounds for Time
5x Renegade Man Makers @ 25# Dumbbells
10x Sandbag Back Squats @ 60#
15x Situps
Run 200m with Sandbag
RECORD YOUR TIME
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SESSION 5
Obj: Rest Day
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SESSION 6
Obj: Ruck Assessment
(1) 10 Mile Heavy Ruck for Time, Flat Course
Load – 60# + 10 lb Rubber Rifle/Sledge/Dumbbell
RECORD YOUR TIME
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Question
I wanted to ask you about your latest RBS Program. I have Version 3 and I am planning on starting it Monday. Is there any real difference in the plans? Essentially they are for the same outcome, but have you refined the latest one that much? Should I purchase the latest one or continue with V3. – J
Answer
As we learn and improve our programming evolves and we work to update training plans when appropriate. The latest version of the Ruck Based Selection Training Plan (V4) is a result of this continuous improvement. Do you need to purchase it?
No.
Several used V3 successfully for selection. Get after it and good luck.
– Rob
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Question
I am a Marine Corps Infantry Officer who is about to rotate back to the operating forces. I wanted to ask your recommendation for a specific program based on some factors below:
1. I have access to the usual gym equipment with the standard bars, benches, and weights but I do not have access to a climbing rope, weighted vest, weighted ruck, or sandbag.
2. I would be open to getting some of the above listed items but am somewhat concerned with what I perceive as potential dangers of rucking over the long term.
3. I am comfortable with some but not all power lifting techniques.
4. I am in what I would consider average shape for an officer (288 PFT/300 CFT) but I know I have plenty of room to grow.
I really appreciate your time and consideration of my question. I have done some of your workouts before and have truly enjoyed them. Thanks again and have a good evening/morning. – B
Answer
My responses to your concerns:
1) Vest, ruck and sandbag you can buy/build on your own. Not a resource issue.
2) Long time ago when I was in the Coast Guard we were told, “choose your rate, chose your fate” – i.e. don’t become a rescue swimmer if you don’t like water, don’t be come an engineer if you don’t like dark, dreary, stinky engine rooms, etc. If you want to go SOF, you’re going to ruck. And if you want to get selected, you need to be good at it – which means lots and lots of practice.. With that career choice comes the physical impact on your body – both wear and tear and combat risk. You know this.
3) I’m always learning better form and new exercises. You can too.
Recommendation – Start our stuff with Fortitude (http://mtntactical.com/military-athlete-articles/fortitude-strength-and-endurance/).
Good luck.
Rob
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Question
Rob, congrats on all on your success and keep up the great work. Quick and important question: I have a 20 mile ruck scheduled in 5 weeks. It’s 10 miles up a mountain and 10 miles down. Unfortunately, I live in a very flat region of the U.S. I can access modest hills and I have access to a stair climber and a treadmill that has an incline.
What can you recommend in order to get ready for the aggressive elevations? Thanks! – D
Answer
There are two issues with elevation gain and loss. First is the mode-specific strength and cardio to go uphill. It simply takes more strength to gain elevation and the excess strength requires more oxygen in the blood which leads to more breathing. You can’t train this without training vertical some way.
Second – many discount the downhill. Downhill movement and cardio-wise, it’s a non-issue. But strength-wise, the downhill is much more intense. On the downhill, instead of pulling your self uphill (concentric strength), you are fighting gravity from forcing you into hill on the way down. This is eccentric strength.
Our go-to exercise to train uphill strength is loaded step ups to a 16-18″ bench or step. You could also use a stair master – and perhaps a treadmill incline. Another thing to consider for the uphill is calf strength and strength endurance. Often, calves are the first to go.
Our go-to exercise for training eccentric strength for the downhill is the quadzilla complex.
From our stuff, I’d recommend the Backcountry Big-Game Hunting Training Plan (http://mtntactical.com/shop/big-game-hunting-training-program/) – with a couple modifications.
– Skip the sandbag getups in the plan and add 500x reps to the prescribed step ups.
– The heavy, weekly ruck run – skip this, and use the load you plan to carry on your event, and double the distance prescribed. As well, – do it on a inclined treadmill. For example, if the session calls for an 4 mile ruck at 75#, go 8 miles, on an 10% treadmill incline – at the load of your event.
This plan also uses calf raise intervals to help with your calves.
Good luck.
– Rob
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Question
I was wondering if I could get your insight into my current situation. I did not pass Ranger School the 1st time. I failed Land Nav. So I have to go back. When I was at Infantry Officer Basic, I was plagued with injuries. I tore a ligament in my left foot and had to let it heal before I could complete the Officer Basic Course. After the course was over, I suffered from an inflamed TFL and bursitis in the right hip and very tight IT Bands. I healed up and progressed to go to Ranger School. My achilles heal was the 5 mile run. There are several reasons for for my difficulty. I have falling arches, mild scoliosis (7 degrees to the right), and somewhat of a concaved chest, which is why breathing is sometimes an issue in tough events. However, with proper progression, icing, and mobility I was able to pass the 5 miler by 30 seconds at 39:30. Although the rest of the time at RAP week sucked. I did not have the endurance to run the Land Nav course, and I was sucking at the Malvesti Obstacle Course on rope climbs, pull-ups, and especially 6 inches and flutter kicks for the abdomen. In fact, the First Sergeant called me out on not being able to keep 6 inches longer than 2 seconds. Bursitis and inflammation in the right hip has been a constant issue if I don’t train-up in a progressive manner. I wish I was a guy who could push myself to the max and not get hurt, but this has not been the case for me. I purchased your Ranger Program at Benning but it was too late to utilize because Ranger School was about 4 weeks out. Right now as a PL, doing the AM/PM sessions are a bit of an issue. I do PT with my platoon, which are usually run based, have them ruck, or APFT improvement. I’ve heard about your operator session workouts though, and I have wondered if that would be effective for me. I got a run coach, and we do corrective exercises on the imbalances in my leg muscles and myofascial work on the tight areas. Attached are her the two run programs this month that are tailored to my work schedule as a platoon leader. So I was mulling over if I should incorporate your workouts in the evening or if they should be in the morning or if I should do them at all? My brigade has gone bananas on sending Lieutenants who don’t have Ranger tabs back to Ranger School. That’s fine because I want to go, but I don’t want to get hurt in the process. My battalion is putting a monthly Pre-Ranger Assessment every month now, which I have to attend. Day 1 is the RPFT. Day 2 is the 12 mile ruck. Day 3 is the CWSA. My scores for this past one were as follows: 51 PUs, 63 SUs (I stopped soon after I hit the magic 59 to save my hip flexors for the run – it didn’t help), 5 Mile – 45:47, 6 CUs. My 12 mile time was 3 hours, 29 minutes. I hadn’t done a 12 mile ruck since the first week of June due to a 1 month long detail, block leave, and a 3 week detail. I historically do well on the rucks. So I need to get back into rucking shape. If I want to pass a Pre-Ranger Assessment in December to go to the Pre-Ranger Course in January, what is your recommendation as the best way forward? What is the best way to tailor my programming with the specificity of running in a progressive manner while getting my body in Ranger shape? Thank you for you time. Apologies for the long email. – S
Answer
You’re way over thinking this. Get it simple and just do the work.
Injuries – The best thing you can do to increase your durability is get stronger. Strength makes you more difficult to injure, if you do get injured, you won’t get injured as bad, and if you do get injured, you’ll recover faster.
Also – if you think you’re going to get injured, you are. Stop it.
The trick is what to pile on top of your platoon PT to avoid over training. Most guys just double up – and do my stuff on top of their running/calisthenic based unit PT. You can too.
From our stuff, begin with Fortitude: http://mtntactical.com/shop/fortitude/. Fortitude combines heavy, gym-based barbell training with base-building, military-mode-specific endurance – running and ruck running. It’s a six week plan. Get up early and do it then or stay late. Whatever it takes.
I’d follow it up with our RASP Selection Training Plan (http://mtntactical.com/shop/rasp-12-training-plan/) going into you December event.
Good luck.
Rob
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Question
I’ve read about your programs months ago but hadn’t dared writing to you. Since then, I’ve failed at GIGN (French CT unit) try-outs phase 1 this summer and want to pass next time.
The try-outs go in 2 phases :
1) Normally in May or June, a one-week selection course, very intense with the following :
– swimming (100m freestroke, 50m underwater…),
– max pull-ups, pull-ups, sit-ups and a 9m rope climb arms only,
– 10k ruck run,
– various obstacle courses (one that last for more than 30min and were you are constantly climbing and pulling yourself up ropes, cables, bars…),
– boxing / MMA,
– rock climbing,
– shooting,
– “stress” phases (long marches at nights with obstacle courses, observation and intelligence gathering, rooms full of teargas),
– land navigation ruck-marches…
2) From September to December, a two-and-a-half-month selection course, still very intense, very little sleep
All the aforementioned activities but with “hit and run” missions to conduct each night, hence very little or no sleep each night (average 3-8 hours a week). Also little food, cold temperatures, lots of very tough combatives — they call it “Punishing boxing” and regularly knock you out — and constant pressure. Plus, you have to learn lots of things (tactics, weapons, explosives…) very fast.
Which one of your programs would you recommend for GIGN selection course ?
Thank you
Can’t wait to start training with Military Athlete – N
Answer
The 8 weeks before before next Summer’s Selection – do the Ruck Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/).
Between now and then, subscribe to the website and begin with Fortitude, followed by a week’s rest, the Valor. Then start the Operator Sessions at the beginning of the most recent cycle. Continue these until 8 weeks out from your selection, cancel, and complete the Ruck Based Selection Training Plan.
Rob
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Question
I’m in a bit of a pickle and in need of guidance. I’m currently juggling two demanding, part-time jobs and have very limited time for training. I need your help in finding the best program that suits me.
First, a little bit about what brought me to SSD. I started my training using a typical bodybuilding routine. A few years in and a couple of injuries later, I found that my training was inadequate for my needs. I started learning Filipino martial arts, and found that my training severely affected my mobility and range of motion, and didn’t give me the endurance and stamina I needed. I then found SSD, and got the on-ramp program from the military athlete track. I felt that the military athlete is the closest to my needs (Was I right with that choice?).
And, herein, lies the rub. Juggling two jobs and FMA training, I get very little time to train. I usually aim to go for 45 min of training in the morning, 5 times a week. This, however, is proving hard to keep up with. I frequently miss these sessions, and some weeks have passed where I was unable to go to the gym at all. Help! Is there another program that is a better fit? Should I go for the subscription and the daily sessions? What should I do?
I appreciate you taking the time answering this and keep up the good work! – I
Answer
I don’t have a program for you if you can’t find time to train. So there’s no perfect answer.
From what I do have I’d recommend the Busy Operator Training Plan: http://mtntactical.com/shop/busy-operator-training-plan/
These sessions are all designed to be 45 minutes, and will lay a great base for you.
Rob
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Question
You were kind enough to offer some training program selection guidance
before on some specifics I was looking for, and the site still says to
contact you for training questions, so here goes.
I’m looking at the 2016 endeavor team challenge
(http://endeavorteamchallenge.com) and wondering if you have a program
you think would fit that type of training. I was looking at maybe the
369 Work Capacity Cycle program.
Thoughts? – J
Answer
The event is a 40 mile push – real similar to “The Long Walk” at Delta Selection.
I’d recommend our SFOD-D Training Plan: http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/ … with a couple exceptions.
First, the heavy ruck load in this plan is 60# – way too heavy for you, likely. Find out what your pack load will me – my guess is 25# or so ….. and use that load for the “heavy ruck” assessments and intervals in the plan.
As well, this plans “ruck run” load is 45#. Use half the weight for what you use for the heavy rucks.
This plan is no joke, and 40 miles over 36 hours isn’t either. Good luck.
Rob
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Request/Comment
I downloaded the LE Fitness Assessment twice neither came through clear/ successful – I am using a Mac Book Pro and generally don’t have a problem – can you help?
BTW- I am a longtime Cfer (I went to the 2nd cert ever given and numerous ones thereafter). I got started when a trooper in the state I lived/worked in fought for 11 1/2 minutes before he was disarmed and killed with his own gun. I questioned whether I was training for an engagement of that intensity or duration and thus began my journey into CF . While I haven’t followed CF for a number of years now for a variety of reasons it is refreshing to see SSD come along. A number of co workers have used your program to prep for OCONUS deployments to great success. You guys do a great job with your programming and I like where you’re headed with your public service focus. Keep up the good work. – J
Answer
Thanks for the note and I hope our stuff works for you. Sad story about the trooper. One of the interesting things about first responder fitness demands is 99.9% you don’t need much fitness ….. but that .01% can be very intense and very dangerous.
Assessment is attached.
We’ve been collecting results for the past few months from guys doing the assessment to get some standards. Read here: http://mtntactical.com/law-enforcement-athlete-articles/le-athlete-assessment-where-do-you-rank/
Rob
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Question
It’s me again. Hope everything is fine at the gym. I’m writing you to ask for guidance about a couple of things as usual:
1) first week done in Rat 6 and I love it already. Just recorded all my 1RMs. Never lifted so heavy in my life, but.. yesterday was the first day of week 2, and after taking creatine (never again..) for the first time I started to feel very sick (no need to get into details, but it was a hell of a night spent at the toilet). I’m still feeling quite bad and I don’t know how long it’s gonna take for me to recover completely (might need to see a doctor soon) and hit the weights again, so would you suggest me to delay week 2 of Rat 6 while keeping the same 1RMs until I feel better? Or is it better to start over the whole plan and reassess the lifts after the recovery?
2) this one is actually not for me but for my dad. He’s a seasoned (more than 30 years) amateur marathon runner who’s been struggling with knee and feet issues in the last couple of years, so for now he’s just biking a lot. Basically he’s got an amazing endurance but sucks at strenght, because he never trained his core or his upper body properly (probably scared by heavy intensity calisthenics and weightlifting). He was tempted to try CrossFit as I did in the past, but I was wondering if there’s a plan from the SSD programming that might be better suited to his goal, which is getting overall strong and powerful.
3) unfortunately every gym around here sucks. Any substitutions for the GHD Back Exts?
As always, thank you for your amazing job. –
P.S. a few patients of the practice I work at are in the British military and/or rock climbers. I’m spreading the SSD word with them!
Answer
1) Move on to week to after you feel better. You don’t need to re-do your 1RMs.
2) I’d recommend your father begin with one of our bodyweight strength training plans – specifically Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/. This plan includes running – but he can substitute biking for the running. When he makes the sub, have him think time instead of distance… for example, if the plan calls for a 5 mile run, and he’d run 9-min miles (45 min total) have him bike for 45 minutes.
3) Face Down Back Extensions: http://mtntactical.com/exercises/mnt1396-face-down-back-extension/
Thanks for spreading the word!
Rob
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Question
I’ve been reading a lot about SEALfit when I ran across your workouts, which appear to be a little more specialized and may be better at helping me reach my goals. First, I’m a 38-year-old male, 5’ 10” at 165 lbs. I’ve been cutting for about 6 months while on Stronglifts 5×5 and I’m still making noob gains. I have about 6-8 more weeks on my cut until I’ll reach my goal of 10% body fat. At that time, I want to switch things up a bit.
I started rucking around the start of my cut with the eventual goal of running a Goruck Tough, and ultimately a Goruck Heavy. I have a Goruck Light scheduled in two weeks. Ultimately, I want to maintain my leanness, increase my strength, improve my work capacity, and increase my rucking/running endurance. Would you be able to suggest appropriate training programs to help me reach my goals? I work out at home and have a full olympic weight set, rings, a weight vest, etc. if that helps.
I would appreciate any advice you could offer.
Sincerely, – A
Answer
Start our stuff with Valor: http://mtntactical.com/shop/valor/
Valor combines intense, gym-based work capacity, some strength, and movement-over-ground improvement – running and ruck running. It represents my most evolved programming to date.
Rob
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Question
My name is Stratten Swanner and I am switching from the USCG to the AF for CCT. I wanted to know what program I need to get overall strength and endurance. Also a great running an would be awesome too. I am stationed with rescue swimmers so they are putting me through the paces in the pool. Any info would be great! Thank you – S
Answer
I’m not sure how far from selection you are, but we’ve built a 9-week, USAF CCT/PJ/CRO Selection Training Plan here: http://mtntactical.com/shop/usaf-cctpjcro-selection-training-plan/
This plan includes specific PAST training, swimming, treading, strength, rucking, running, work cap efforts etc. It’s focused, selection specific and intense. You’ll want to complete this plan directly before selection.
We also have a 41-week “Packet” of plans leading up to selection – here: http://mtntactical.com/shop/cctpjcro-training-packet/. The packet is designed to build you up and lead you into the Selection Plan – which is the final plan in the packet.
If you’re focused just on running, we have a Running Improvement Training Plan here: http://mtntactical.com/shop/run-improvement-plan/
Email back questions.
Rob
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Question
Could you let me know exactly which plans are available in the military section if I was to subscribe?
Many thanks – J
Answer
See below for the entire included plan list. We will soon be adding Resilience as well.
– Rob
Fire/Rescue Athlete Plans
– Fire Rescue OnRamp
– Fire Rescue Build
– Fire Rescue Tactical I
General Strength and Conditioning Plans
– 369 Work Capacity
– Bodyweight Foundation
– Fat Loss Plan
– Rat 6
– Run Improvement
– Stuck in a Motel
– Swimming Improvement
Injury Plans
– Arm Injury Training Program
– Leg Injury Training Program
– Lower Back Training Program
– Post Rehab Leg Injury Training Plan
LE Athlete Plans
– Cooper Test
– FBI SA PFT
– On Ramp LE
– SWAT Selection
Military Athlete Plans
– APFT Plan
– Busy Operator I
– Fortitude
– Humility
– On Ramp Military
– Operator Ugly Train-Up
– Rucking Improvement
– US Navy PST
– USAF PFT
– USMC CFT
– USMC PFT
– Valor Training Program
Mountain Athlete Plans
– Backpack Pre-Season
– Dryland Ski Program
– Ice Climb Pre-Season
– Peak Bagger
– Rock Climb Pre-Season
– Ultra Pre-Season
– Mountain Base Alpha
– Mountain Base Bravo
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Question
I have been following your various training programs for several years and have had great success with them. 2 months ago I developed a bulging disc in my lower back that I have been recovering from since. I am now out of the acute phase but am limited in the exercises I can do. My physical therapist has cleared me for body weight exercises, running, and biking as long as they do not hurt my back. I was hoping to get your thoughts on an exercise program to use until I am fully healed and cleared to do workout. I was thinking about doing the core strength body weight program with the body weight training program 1. The only body weight restriction I have from my PT is no sit-ups or twisting motion exercises (russian twists, EO’s, etc.). I was hoping you may have some substitution exercises that I could do in place of these.
I look forward to your response, – D
Answer
I’d recommend our Bodyweight Foundation Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
For all the core exercises you can’t do – substitute a 20/20/20 Ab Bridge Complex (20 second side bridge/20 sec front bridge/ 20 sec side bridge – other side).
Rob
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Question
Hey Rob what is the purpose of the Virtue series and is there an order to it? Also is it sport specific program or a general fitness for everyday use series? – W
Answer
The Virtue Series of training plans is military specific, and rucking intensive. It represents the most recent evolution of my “base fitness” programming theory for the Operator Sessions. The plans can be completed individually, but if I were to order them this is how I would do it:
1) Humility: http://mtntactical.com/shop/humility/
Bodyweight strength endurance, dumbbell-based strength and work capacity, Weight vest/IBA running
2) Fortitude: http://mtntactical.com/shop/fortitude/
Fortitude is focused on barbell pure strength, and military-specific endurance base – running and ruck running. Loading and volume increases significantly with Fortitude.
3) Valor: http://mtntactical.com/shop/valor/
Valor turns up the intensity, but decreases the loading and volume. It’s focus is intense, gym-based work capacity, and speed over ground endurance – i.e. running and ruck run intervals based on assessments.
4) Resilience: http://mtntactical.com/shop/resilience/
With Humility, Fortitude and Valor, we’ve established strength and lungs in the lower, upper and core. Resilience takes a holistic approach to training the “combat chassis” and deploys our new “Chassis Integrity” training session theory and design. As well, ruck run loads increase to 75# for men, and we use unloaded sprints for work capacity.
Humility, Fortitude and Valor can be purchased individually from the links above. As well, all come with a subscription to the website. Resilience can be purchased individually, and we’ll have it available for subscribers soon. We’ll also create a packet of these plans in the near future.
– Rob
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Question
I was looking though the different programs you offer and wasn’t sure what might work for me. My overall goal is to climb K2 2016. I was there this year and made it to about 6700 m and was actually prepared for a summit bid but we never had a good weather forecast and bagged it. I felt okay in my fitness level and my training this year. I have been successful on Everest in 2009 and have completed a solo unsupported summit of Denali in 44 hours ( after being acclimatized on Everest ). I’ve always kind of run my own training program and never really had any problems with my fitness level getting me to the top. The difference was this year I was on a similar acclimatizing schedule with a climber who trained in a custom program in Boston. This athlete stood out for sure. Way faster. I felt like I was moving at a snails pace when it came to moving loads up. I never really noticed that much of a difference in the past, if anything I was the faster climber. Anyway I know I could probably learn a bunch when it comes to training and I wouldn’t be surprised to hear I over train. What I really want is to be in a higher level of performance come June 2016 than I’ve ever known before. Can you help me out?
Thanks, – T
Answer
The further away from a trip or “event,” the more general your training should be. I call this general training “Base Fitness.”
Base Fitness doesn’t mean you should be doing anything as a mountain athlete – but rather you should be building relative strength, work capacity, mountain-specific endurance (running and uphill hiking), climbing fitness and overall durability.
The closer you get to your event, the more “sport-specific” your programming should be. For example, 6 weeks out from a week-long ice climbing trip, you should drop out of base fitness training, and complete or Ice Climbing Pre-Season training plan. Nothing about our sport-specific training plans are general. Each deploys limited exercises which transfer to mountain performance, and progresses fitness in a focus, intense method.
You – K2 next year is a ways off, and now I’d recommend you drop into our Mountain Base Alpha training cycle (http://mtntactical.com/shop/mountain-base-alpha/). Prior to your ice climbing trip this winter, I’d recommend you drop out of Mountain Base Alpha and do the Ice Climbing Pre-Season Training Plan (http://mtntactical.com/shop/icemixed-climbing-preseason-training-program/) or our Expedition Mixed/Ice Training Plan (http://mtntactical.com/shop/expedition-mixedice-training-program/) depending upon your trip. If you’re going to Bozeman to climb in Hyalite, do the shorter (6-week) ice pre-season plan. This plan focuses on shorter approaches. The longer Expedition plan (8 weeks) is designed for longer approaches.
After your ice trip or season, drop back into Mountain Base Alpha and/or Mountain Base Bravo if you completed the 30x Alpha sessions.
Then continue with this back and fourth if needed through the winter and spring (say you do a Alpine Rock trip in the Spring, for example).
Prior to K2 – couple options, depending upon the duration of the technical ice/mixed training. If this will be extended, do the Expedition Mixed/Ice plan from above. If it will be just a short/small part of your route and most will be a walk up, do the Big Mountain Training Plan (http://mtntactical.com/shop/big-mountain-training-program/). You’ll want to do one of these plans in the 8 (expedition) or 10 (big mountain) weeks directly before you depart for Asia.
You can purchase the plans mentioned above individually. As well, many are included with a subscription to the website. See here: http://info.strongswiftdurable.com/new-subscription-with-plans
Email questions.
Rob
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Question
I came across your site from a recommendation via the Goruck FB page. I’ve been looking for a training program that can help me with next year’s event calendar, but I’m not sure what the best one would be for me based on all the choices you have. I was hoping you could help me select the right one for what I have going on.
Quick background:
– Adventure racing 15+ years (12 hours to 5 days)
– Tactical adventure racing the last 4 years (28 – 48 hour races rucking with a heavy pack and having to do various physical challenges along the way)
o http://survivaltrial.com/
o http://competition-dynamics.com/sniper-adventure-challenge-2015/
– I’ve done Gorucks, and a Spartan Death Race
– Taekwondo 4-6 classes per week
– Some mountain biking, road biking, paddling, orienteering, etc. interspersed throughout the year
– Snowboard in the winter 1-2 times per week
– Sporadic, at best, weight lifting
What I want to train for next year:
– Jan 30th – I’m climbing Aconcagua (3 weeks carrying loads up to 80 pounds)
– May 20th – Survival Trial (48 hours carrying a heavy pack and doing strength challenges such as dragging/carrying a 200 pound dummy)
– End of May – skin up Mt. Baker in Washington and board down
– June 15 – climbing Mt. Elbrus – weather depending we will skin up and board down
– September – Sniper Adventure Challenge(if they put it on next year) 36 hours with a heavy pack, various physical challenges
o If the SAC isn’t put on next year we’ll do the September Survival Trial in its place
– August/September – Endeavor Team Challenge: http://endeavorteamchallenge.com/
Strengths
– I’m a fast rucker comparative to most of the competition we face in our races. I’d still like to become faster.
– Pain tolerance
Weaknesses
– Mobility
– Strength. I’m not weak but I don’t have a regular strength program.
– Speed. I don’t run regularly, and I don’t run that fast (9:00 mile)
The military programs you have look like they might be the best fit (maybe Delta), but I don’t know if I should start with a different one first to build a base.
Any thoughts you’d have would be much appreciated. I wish you guys were in Denver so I could do workouts at your gym as well.
Thanks in advance, – S
Answer
The further away from your event, the more general your training should be.
What seems consistent to most of your events is a strong stamina/endurance component, and strength for durability.
For your day to day training, I’d recommend either subscribing to the website and following the Mountain Athlete “Base” cycle – Alpha, then Bravo, or purchasing them individually from the website store. Our Mountain Base Fitness programming trains relative strength for durability, intense work capacity for hard, short pushes or dangerous situations, mountain-specific endurance (running, hiking under load), climbing fitness and durability.
But, as you get closer to your event, you’ll want to drop out of this “base fitness” and complete a “sport-specific” plan appropriate for that event.
For Aconcagua and Elbrus – our 10-Week Big Mountain Training Plan (http://mtntactical.com/shop/big-mountain-training-program/).
Survival Trial – Ruck-Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/)
Mt Baker – just maintenance and recovery after the Survival Trial
Sniper Challenge/Endeavor Challenge – SFOD-D (http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/)
You can purchase these plans individually, or subscribe to the website and get access to many of them there with your subscription. Here’s a complete list: http://info.strongswiftdurable.com/new-subscription-with-plans
I know this is a lot of information to throw at you. Now, if you’re hesitant to subscribe and want to address strength and running/rucking speed, do Valor: http://mtntactical.com/shop/valor/
– Rob
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Question
Hey Rob, just a quick question for you. I’ve been doing your workouts for the past six months and I absolutely love them. I’m in ask gymnast and started to do a little bit of gymnastics about four months ago and pulled a muscle because my body wasn’t used to it. I just came off doing the body weight program and am going to start another cycle again, but I’m interested in your opinion on if there would be a good program to get in shape to do gymnastics again (I thought the bodyweight one would be a good one to do and I absolutely loved it). I pulled a muscle basically because my body wasn’t used to the plyometric nature of the sport and am not sure what I can do to just do it recreationally again without getting hurt!
Any opinion?- R
Answer
Yes – I’d recommend one of our bodyweight training plans, specifically, Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Rob
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Question
I hope you are well.
I’m interested in your dry land ski training; can you tell me more about the training exercises and what the weekly plan will include?
Kind regards, – N
Answer
The Dryland Ski Training Plan (http://mtntactical.com/shop/dryland-ski-training-program/) places intense focus on the two major fitness demands of lift-assisted alpine skiing, (1) Eccentric Leg Strength, and; (2) Leg Lactate Tolerance.
Eccentric Strength – when you ski, gravity “bounces” you down the hill, and from a strength perspective, you’re fighting gravity from pushing you into the mountain. This strength on the way down is called, “eccentric” strength. In the Dryland Ski plan, we deploy the Quadzilla Complex (http://mtntactical.com/exercises/mnt2705-quadzilla-complex/) twice a week, to train this strength. I invented the Quadzilla Complex specifically for this purpose.
Leg Lactate Tolerance – A day of alpine skiing is really a long strength endurance effort divided into 2 minute to 10 minute chunks of intense lower body work. So – imagine skiing a hard, 2-minute run, and feeling the burn in your legs at the bottom. The Dryland Plan deploys intense, lower body leg lactate circuits to prepare your mind and body for this fitness demand, and prepare you to recover fast from each individual run, and after a long day of skiing – so you can ski hard the next day!
The Dryland Plan also trains your core, calfs, hamstrings for balance, and works in a little upper body work – but the focus is on eccentric strength and leg lactate tolerance.
It’s a 4-day/week program and if you go to the product link above, and click on the “Sample Training” button, you’ll see a week’s worth of training from the plan.
In general, our goal with the Dryland Plan is to get you to the slopes on opening day “ski fit” – so you can ski hard all day, work out the rust in your technique, and hit it again day 2, 3, and 4.
– Rob
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