KUDOS ON HUMILITY
“Wicked kudos on the Humility program. I just finished it (okay, I finished it over a month ago and I’m mostly through Big 24 now, but still), and I gotta say you couldn’t have picked a better name for it.
Some background – I’m a 27 year old male, 6’0” 195 lbs, never been more than an average athlete, but with a decent amount of hands-on experience with fitness in and out of the gym. Prior to Humility I’d been doing a lot of traditional heavy lifting exercises in the gym, and I hadn’t done any serious cardio since finishing a GORUCK Heavy in May 2015. I looked at the Humility plan and figured, “Hey, what’s the worst it could be. Just body weight stuff and light dumbbells and maybe some running.”
I’m an idiot. The program didn’t make me any less of an idiot, but it did harden me up and grant me a little, er, humility. The running was a little rough at the start, but Tuesdays were my worst days b far. Usually I’d be totally burned up before I finished the quadzilla-Scotty Bob-pullups sets, thanks to the burpee sets that preceded them. The other days weren’t much better – seven miles was the most I’d run all at once in a long, long time, for instance, and it only went up from there. But I’ll be damned if I’m a quitter.
Overall, I ended up seeing substantial improvement on just about everything, with the exception of the pullups (max: 20 to max: 21 after 7 weeks, a whopping 5% increase), which I admittedly kind of slacked off on. Won’t do that again, I promise. The biggest benefit was the hardening that came from punishing my body, and I mean really challenging it, outside the sterile air-conditioned increasingly soccer-mom-populated environment of the gym. Humility did to me what I haven’t been able to do to myself for some time now, and for that I thank you fine people at MTI.
Big 24 is no joke, either, but I’m missing the daily ass-kicking that Humility gave me so I’m moving on to Fortitude after I’m done here in a week or so. Thanks again and Kudos on the good work.”
QUESTION
Good afternoon Charles.
I read your article from July 15, 2016 regarding the study of uniforms CRYE vs LEAF vs Standard Issue.
http://mtntactical.com/knowledge/upcoming-study-crye-vs-leaf-vs-standard-issue/
The OPP is the 2nd largest Police Agency in Canada are we are currently looking at CRYE vs LEAF uniforms for our tactical members.
We would sincerely appreciate if you could share the findings of your study.
ANSWER
Below is the link for a summary of our study. We found the Crye uniform we tested to be superior to the LEAF uniforms overall (and at a better price point compared to LEAF). Happy to help in any way we can.
-Charlie
QUESTION
Hi Rob,
I am starting the dryland ski program (v4 – full program) and it shows Friday/Sat/Sun as rest days.
Is there a cardio component I can add. In the past when I did the program, I did 1000 step ups on Friday.
Let me know your thoughts.
ANSWER
Depends upon soreness/how you are recovering.
I’d recommend at least a week with no extra work, then you can add in stuff. An easy 60 minute run, unloaded step ups, etc.
– Rob
QUESTION
Is there a way to do the running improvement plan and the law enforcement academy plan concurrently?
ANSWER
Depends upon you fitness, but in general, I’d recommend the Academy plan alone for the first couple weeks. If you are recovering and making the progressions, then you can add the running plan in as 2-a-days, 3x/week.
– Rob
QUESTION
I use to be a big user of your Big Mountain training program. However, I’ve fallen off the wagon as you could say and I’m looking to get back on it without causing an injury.
Stats.
Male
39 years old
94KG
It’s been about 3 years since I’ve last exercised. The only injury I have would be a shoulder impingement.
Life style wise I travel 2 – 3 times a week for work (UK -> Mainland Europe)
Would you recommend starting at your bodyweight training program or the one you have for fat loss?
ANSWER
– Rob
QUESTION
I’m trying to decide on a plan with the focus on building strength but also fit the surrounding goals. Ive got a solid running plan but I feel lost to a degree when lifting.
I’d like to have a day to day plan that includes
Swim workouts but will also build strength and mass. The swim work outs so I can have base plan for triathlons.
In addition
I’m 37 and currently is a reserve unit as Psyops officer (did not go to selection) so I’m looking to for something that can enhance my fitness to perform at the level that’s excpected as a pseudo sof leader. I would like to improve my rucking as well as meet requirements to go to some of the other sof course and not be completely smoked.
Currently I work with a weight vest and vary speeds and distances as well as do one swim work out a week.
ANSWER
These plans were designed as day-to-day programming for tactical athletes with water mission sets – SEAL, USAF PJ/CCT, etc.
– Rob
QUESTION
ANSWER
– Rob
QUESTION
I need a good program for bear season here in Western North Carolina. I’ve been hitting the Big 24 for 3 cycles now(which is bad ass by the way) and I need to incorporate some serious work capacity and endurance into my regimen. Bear season here is with hounds and covers topography ranging from 1800 feet above sea level to 6400 feet above sea level. I need to be able to stay within hearing of my hounds and still have enough grit to get the harvested bear out of the woods. Can you prescribe a good fit? My pack would weigh between 30-40lbs, without H2O for me and the dogs probably closer to 20-25lb.
ANSWER
Use 35# for your step up and rucking loads in the plan.
Good luck this season!
– Rob
QUESTION
I had a fellow employee forward me your website. I am wishing I would have known about this a while ago. I am from MI planning my first high mountain/backcountry archery elk hunt this September (16-26th). I am 41 years old, I would say I am physically fit but definitely apprehensive on my 1st high mountain hunt. I weight train 4 x per week and try to get 2-3 days of cardio, sometimes doubling up my weights & cardio. I have been focusing on stairs. My issue is living in MI I don’t have access to any type of elevation. I have considered going to a local ski resort and hiking their “hills”. Would your backcountry program benefit me being I am only 8 weeks out from my hunt?
ANSWER
Yes. Our
Backcountry Big Game Training Plan is 8 weeks long and designed to be completed the 8 weeks directly before your hunt. The plan is sport-specifically designed to prepare you for the fitness demands you face on your hunt.
I hope to head to SD in October for Archery Mule Deer.
– Rob
QUESTION
Good afternoon. I am following your program and its amazing. I am thankful I found such a comprehensive and effective routine. Thank you. I’ve noticed that my ruck is really not that good. I fall out quickly and I’ve noticed my legs don’t move as fast as others. I’m 5ft 7. I would appreciate any advice you have. Than k you.
ANSWER
No easy answer here… shorter guys have to make up for the decreased stride length by increasing stride frequency. Simply put, you need to move those feet faster. Make sure you’re ruck is packed correctly (heavy stuff on top) and worn correctly (the higher on the back, the better). Check ou t this video on Rucking Technique, it might help.
FOLLOW UP
I really appreciate this. I go for selection soon. We did a 5 mile ruck/run so I took today off. Today was suppose to be a 10 mile ruck on week 7. I think pretty soon my body will adapt. Thank you for the amazing info. My LT was amazed, he said this was the most comprehensive plan he had ever seen. You guys really take pride in your work. That means so much to those of us who want to qualify to be the best in the world. The k you again.
QUESTION
Thank you for your dedication to developing tactical athletes. I have benefited tremendously from programming. I have a couple of questions:
1. I feel like I am in great shape my shoulders, legs and chassis is solid. However I feel like my arms and chest don’t grow equally and I look disproportionate is there a supplemental workout I can add in weekly to help develop those areas equally.
2. I currently to the LE programming how soon can I repeat a program or do you recommend I change as the the programming changes on the website?
ANSWER
Quick answers:
1) 6 Rounds
8x Bench Press – increase load each round until 8x is hard, but doable
8x Chin Ups
Lat + Pec Stretch
2) I don’t recommend repeating plans again and again. At best, your training will get stale. Complete the plans in the
Spirits Series for LE, or follow along with the daily Officer Sessions. You have access to all this with your Athlete’s Subscription.
– Rob
QUESTION
I’m training right now for a wilderness mountain goat hunt in Northwest Wyoming. I’m an avid hunter and have done several back country backpack hunts.
I usually stay pretty fit, work out 4 days or so a week. Last fall and winter I did the seal fit course by Mark Devine and I was in great shape. I can’t seem to get into that program again and have been trying to do more functional stuff like hiking, stair master, leg strength, and core. I know what it’s gonna take this fall and I’m worried I’m not gonna be there.
What program would you recommend from your plans?
Appreciate the help and time
ANSWER
This plan is sport-specifically designed to prepare your legs, lungs and mid-section for mountain movements and should be completed the 8 weeks directly before your hunt.
Congrats on your goat tag!
– Rob
QUESTION
Hi Coach,
I wanted to inquire about your services. I have a year to train for ranger school and I’m seeking assistance in long-term programming based off of what I need to improve on. Do you offer services that could assist?
Thanks!
ANSWER
We’re actually just finishing up a study comparing female-specific programming effectiveness for heavy rucking (75+ pounds) and loaded pulling.
I’m not sure this will result in different programming for women. We’ll see. The result should be published week after next. (Study Results:
HERE)
These are the two areas noted as the biggest physical obstacles for Ranger, USMC IOC, etc.
Specific to your question, we don’t offer remote one-on-one training. I’ve tried this in the past – even with women preparing for Ranger School – and it hasn’t gone well. One reason is commands take special interest it seems, and dictate mandatory training which athletes can’t double up with our stuff. I’m not sure if this will be your situation or not.
We just published a
Ranger School Training Packet which I’d recommend for you right now as we look to consider female-specific programming for these events.
To that second question, because the standards are the same, I suspect women may need more time to prepare, but essentially the programming will be the same. But I haven’t decided for sure.
Here is the link describing the study we’re completing.
Email back questions.
– Rob
QUESTION
Currently following your BUD/S V2 program for Navy EOD – I’m deployed without access to water for swim/tread evolutions. I’ve been rowing/cycling/flutterkicking/Jane Fondas to supplement and strengthen hips, but I’m wondering what the best way to prepare for weighted treading evolutions would be in this case.
Thank you in advance for the help.
ANSWER
– Rob
QUESTION
Hi, Rob! I just interested in one fitness detail- Does exercises in which I do not need equipment belong only to BCT and SOPC/RAW (how I understand RAW is good alternative to SOPC) and is it true that it takes 1 year to become strong as rangers if I start with 12 weeks BCT and then go to RAW? Thanks a lot!
ANSWER
I don’t understand your first question.
Second question …. to my knowledge there are no official strength standards for Rangers. We have our own strength standards for tactical athletes
HERE. Time to get to these depends upon your starting point.
– Rob
QUESTION
Hello again! you’ve helped me numerous times, prepare for rigorous schools and events. I’m gearing up for a pump over the water and need something to get me ready. I’m looking for mostly flat land all around fitness, good core, good strength, with endurance and the ability to maneuver and fight with speed and power. I’m not afraid to ruck and I’ve got access to a pool, and possibly two a days. My Olympic lifts suck as I recently recovered from a wrist injury and spent some time away from the barbell.
ANSWER
– Rob
QUESTION
I’m working my way through the ruck based selection packet and am currently on Humility. I know Rat 6 is the next plan in this progression. I have two questions:
1) Is pairing the run improvement program with Rat 6 reasonable or could it be overtraining?
2) I saw your new ranger school packet just dropped. Would this plan be appropriate for ruck based selection if the end plan was the ruck based plan?
Thanks, love the programming, it’s paid dividends in the past.
ANSWER
1) It depends upon your fitness. Goal here is strength improvement and in general, running may inhibit your strength gains.
– Rob
QUESTION
I appreciate everything that you and your team has done to help all of us achieve our fitness goals. I ruck quite a bit and I am willing to provide you all with any data that you might find useful. I will outline what my rucks typically look like further down, but first let me provide a few details about myself.
I’m 37 years old, fairly good shape, in the Texas Army National Guard and looking to pursue a career in SF. I’ve completed the SFAD/SFRE and am awaiting a Selection date sometime in November. I love your routines but, due to the odd hours of my day job (Corrections Tactical Team) I find myself having difficulty sticking to a regularly regimented strength protocol. For this reason, I keep my weekly training fairly fluid. By that I mean that my programming is as follows:
– 3 runs/week (constant high intensity, long slow distance, intervals)
– 1 swim/week (just get in the water and move using freestyle and combat side stroke)
– 2 rucks/week (see below)
– 1 recovery/week (yoga, stretch, or sleep on the sofa)
– 3 strength/week (SEALFit, P90X, or some other routine with metabolic/strength conditioning)
I have been bitten in the buttocks in the past by telling myself, “Monday, you’re going to do this…Tuesday, do this…” because, well, life just gets in the way. So, my method is now just to simply make sure that I get all of those items done within the week. This has allowed me to live a bit freer and without the cloud of missing a workout looming over me.
As far as my rucks are concerned, my SFAD was conducted at Camp Bullis in San Antonio, Texas, which is notoriously known for extremely hilly terrain. The rucksack ended up being 70lbs once water and MREs were added. That is why during my practice rucks, I go 75-80# (ALWAYS) and with a 10# sledgehammer (ALWAYS). I’ll wear a t-shirt, ACU trousers and boots, along with my FLC which has snacks, rags to wipe my face, and my iPhone with earbuds.
I have four focus areas for my rucking: Distance (not concerned with pace, and max distances are never above 8 miles); Speed (my only concern is pace and I try to keep it sub-13 min/mile at a max distance of two miles or 1-mile intervals); Time Under (duration of the ruck without emphasis on distance or pace, but mainly performed on terrain other than pavement); and finally, Distraction (only concern is performing a task while under a ruck; i.e. land nav, team event, getting lost in the woods; it helps get the mind off of the suck).
I don’t have an extensive amount of experience rucking, but I feel that what I do have has allowed me to outperform many of my peers during SFAD/SFRE, and will hopefully allow me to do well during SFAS. I’m happy to incorporate some of my rucking into your MTI Route Card, or provide you with any other data that you think might prove useful. I have an online subscription with Mountain Tactical and have looked at your Ruck Based Selection plan in depth. My question is: Do you think that I am doing myself a disservice by not conducting an extended ruck beyond twelve miles even though I am getting positive results with my aforementioned routine?
Thanks so much for reading and I look forward to hearing from you. Thanks again for all that you and your team do for us!
ANSWER
To your specific question, in general we try to over-prepare our athletes for specific missions/events/selections knowing that the event may not be predictable. In terms of selection, rarely, if ever, will you ruck on fresh legs. This is the reason to go beyond the assessment distance in training.
– Rob
QUESTION
I’m running into an issue regarding finding a middle ground when it comes to mandated unit/section PT and having to fit in personal training for things like Ranger School and eventually selection.
Very rudimentary training plan that has been created by an NCO:
Mon – 4 mile run
Tue – upper body/abs circuit
Wed – sprints
Thu – deck of cards PT
Fri – 4 mile run
I’ve been able to sit down and finally influence the PT and get some diversity by adding swim PT twice a month and rucking twice a month (no more than that I’ve been told). However, utilizing the gym for strength sessions is off limits during the PT hour so we’d have to build our own sandbags to use for PT which isn’t a big deal.
So my two key questions are:
1) What program(s) would you suggest to implement and take the section from the rudimentary program they have been using to a more comprehensive, total body training plan now that I have control of putting the new PT in place within the guidelines I have been given? I have full member access to all plans.
2) Personally, what is my best approach in your opinion to do the PT plan(s) that you suggest for unit PT but then complement the selection plans I need to prepare for Ranger School and selection? I don’t want my body to get burned out and same muscle groups to be worked 5-6 days a week with no rest (ex: pushups situps sprints on Monday morning for unit PT but then selection plan calls for same exercises on Tuesday).
I also have membership to SEALFit which gives another avenue to use different type of training plans if you suggest mixing the two (ONRAMP, OPWOD, SOFWOD workouts).
Thank you for your input and help.
ANSWER
2) Your Unit PT as listed in your email is not very intense. You could do 2-a-days and train on your own in the evenings. Do the
Greek Hero series, starting with
Hector.
I can’t speak to Mark Divine’s programming, but I would suggest you chose one program and don’t bounce around.
– Rob
QUESTION
When a training plan says “Ruck” do you mean an all out jog? Or a ranger shuffle with a rucksack?
ANSWER
We ruck run.
– Rob
QUESTION
Im planning to start training for an October ranger school date on Monday July 17. I intend to complete the 7 week military On Ramp and then the 7 week Ranger School Plan. I see the military On Ramp has been recently updated (as well as other plans like ruck based selection). Is the ranger school prep in its current form still represent the best train up for that school? I didn’t see a date on it.
Thanks for all the work y’all have put into these programs!
ANSWER
– Rob
QUESTION
First off thank you guys for what you do,
Secondly I am trying to get into a better run shape for my PFT since that is the only event I struggle in. But I also want to build muscle and strength while doing this. Any suggested training plans I should try?
Thank you in advance for any help.
ANSWER
I’d recommend
Perseus from our
Greek Hero series of plans for Military Athletes. It concurrently trains multiple fitness attributes – including gym-based strength, work capacity, tactical agility, chassis integrity and speed over ground intervals for both rucking and running.
– Rob
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