Q&A 9.25.15

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Question
Recently started the Humility program and ended up rolling an ankle pretty bad and Phys Therapy is saying no running for a while during rehab. Any suggestions on how to substitute for running in the mean time? I have free reign to elliptical, bike, row, and possibly do weighted walking on an incline.

Thanks! – Z

Answer
Any other mode will work. As you convert, think time, not distance – so if the session calls for a 8 mile run and you run 9 min miles, bike/row/swim – whatever – for 45 min.

Rob

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Question
Which of your plans would you recommend for a flatlander that plans to do kili?

I am of above average fitness, in chicago. very thin and small guy though, more cardio than strength.

thanks, – T

Answer
I build the Big Mountain Training Plan (http://mtntactical.com/shop/big-mountain-training-program/) specifically for peaks like Kili.

Rob

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Question
I want to get your thoughts on using some of your programs for triathlon training. I enjoy your programming and want to adapt it if I can. I was thinking of using the USAF PAST plan + adding in road bike work on Tuesday/Thursday. Maybe a long ride on Saturday’s and total rest on Sunday’s.

My initial training will be for a sprint distance triathlon. Do you think that would be an effective program? Or would you recommend laying out a program from scratch? I appreciate any input and advice! – C

Answer
I get asked about triathlons often, and quite simply, I’m not a triathlon coach, and there are many great tri coaches and resources out there.

Best would be to find a great Sprint-Tri train up plan and do it exclusively prior to your race.

Your idea of the USAF PAST plan, with additional biking would probably be okay, but it wouldn’t be best because it’s not “sport specific.”

– Rob

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Question
I am in the process of working through the on ramp program and hope to get some clarification regarding the strength standards set forth on your website. Do the men’s standards set forth in the Strong Swift Durable / Mountain Athlete chart reflex expected capability for an individual attempting these categories of training programs or are these standards reflective of an aspirational level of fitness for athletes training under these programs?

As a follow-up, if the standards reflect expect capability of an athlete attempting a Strong Swift Durable program, should I recycle through the on ramp program until such point in time because I can meet these standards?

Thank you for all your help. – C

Answers:
Understand that the focus of our training programs is outside performance. Our strength standards, both on the tactical and mountain side set a level of base, gym-based strength I aim to get athletes doing are base fitness programming to – so in a sense they are aspirational. In general, for a new mountain athlete working with us in our Wyoming Facility, it can take 6-12 months to reach these standards.

But this doesn’t mean we train strength exclusively over this period. Under our Fluid Periodization, athletes are doing work capacity, endurance and climbing-based cycles in addition to strength. As well, many will drop out of our base fitness programming to complete pre-season, “sport specific” cycles like dryland skiing – where we move away from barbell-based strength for the most part.

Further, the transfer of barbell-based strength to mountain performance isn’t direct. More and more I aim our strength programming as much toward durability as toward performance. Stronger athletes are simply harder to injure, don’t get injured as bad if something does happen, and recover faster.

One thing to understand about the athletes we work with – both mountain and tactical – is they have a hybrid mix of fitness demands. They need strength for load carriage, but endurance for running, hiking, rucking, and work capacity for firefights, firefighting, dangerous mountain situations, etc. Focusing too much on one of the areas comes at the expense of others.

Accordingly, the strength standards can be a guide for athletes who are too strong. Often on the tactical side, athletes will email asking for running performance or rucking performance advice, and note that they greatly exceed our strength standards. Often with that excess strength comes excess bodyweight – and they need to cut some mass. The goal of our strength standards is to get athletes as strong as needed for their outdoor sport/job, without excess bodyweight.

So … don’t continue to cycle through the OnRamp Plan until you reach these standards. Move on to the next program and over time, you’ll see yourself gaining ground in all our base fitness attributes – strength, work capacity, endurance, etc.

– Rob

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Question
I got a couple of questions for ya. What equipment should I invest in before purchasing the 9.5 month Delta package? I live in Texas, would the lack of mountain be a dilemma for rucking? I have around 4 years before I’m headed off for OCS then hopefully ship off to SOPC as an officer. Can I recycle this program for 4 years? Thanks for your time. -A

Answers:
1) From the product page: http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/

Required Equipment

  • – Fully equipped weight room
  • – GPS-enabled Stop Watch with repeating countdown timer
  • (Garmin Forerunner 10 is recommended )
  • – 60# Sandbag
  • – ALICE Ruck or same ruck you will use at selection, 40-75# of filler,
  • – 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer)

2) Mountain? The plan includes step ups for this deficiency. However, doing your long rucks on hilly terrain is recommended.

3) Yes – you can recycle.

Rob

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Question
I was curious how you would recommend adding some strength workouts to the Navy PST program.

Thanks – P

Answer
Double up on the swim days.

Go heavy, and keep your volume low. I’m not sure lower body strength will impact your run intervals, but a lot of upper body strength work will definitely impact your push up and other intervals. If you find you’re not making the bodyweight progressions, you’ll need to cut back.

You could start with a total, lower and upper body lift, and add in a chassis integrity core circuit to finish. Here’s an example:

Warm up:

  • 3x Barbell Complex # 65#
  • Instep Stretch

Training:

1) 6 Rounds

  • 3x Power Clean – increase load each round until 3x is Hard, but Doable
  • 8x Mixed Grip Pull Ups
  • Hip Flexor Stretch

2) 6 Rounds

  • 3x Bench Press – increase load each round until 3x is hard, but doable
  • 5x Walking Lunge – increase load each round until 5x is hard, but doable
  • Pigeon Stretch

3) 10 minute Grind ….

  • 5x Kneeling Plate Halfmoon at 35#
  • 10x Slasher @ 20kg
  • 5x Sandbag Toss and Chase @ 60#

(4) Foam Roll Legs/Low Back

Rob

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Question
Good afternoon, I’m an Army Officer and I will be attending SFAS in about 5 weeks.  So I have a prescription and follow the ‘operator sessions’ somewhat religiously.  I kind of went off the beaten path this past week and have been doing some stuff with my unit, anyway I managed to pull/strain my hamstring from running 100m sprint intervals this morning.  The Physician says I should be able to start easing back into thing in 2-3 weeks.  This would leave me about 2 weeks to partially get back into the swing of things, and partially make sure I keep my hamstring healthy for SFAS.  I spoke with my recruiter and there’s really no way I can push my date off because I wouldn’t really be on profile at that point, and they’re looking for more serious injuries like bone fractures, etc. to shift dates for us officers.  I’m kind of at a loss for words with the whole thing, I’m looking for some guidance.  How would you tackle this problem as far as recovery, not injuring it again, and keeping myself in shape? – C

Answer
Recovery – Don’t jump to conclusions or take the doctor’s “2-3 weeks” as gospel. Everyone is different and you may recover faster. I can’t give you advice on how to recover faster …. so follow your doctor’s advice there, but do your own research. Could be ice/rest/massage are the ticket – but there may be something else you can do to recover.

You can still train hard – your upper body, core and good leg can all be hammered. You can hammer your lungs without running/rucking – I’m not sure if biking is okay for your bad leg – if not, you can do it with one let. I’ve had athletes row with one leg, and bike (stationary), do seated swings, and swim as methods to maintain endurance without running/rucking. From our stuff, our Training Plan for Athletes Suffering Leg Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/) is designed to train the rest of your body around your injury.

But don’t be in a hurry or push it. At the same time, don’t make it into more than it is. Don’t let your head beat you. Even your doc says you’ll be healthy again in 2-3 weeks. If you’ve been training diligently for SFAS until now, you won’t lose everything. At some point, SFAS becomes mental now matter how fit you are. Make sure you’re mentally ready and your body will follow.

Rob

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Question
I am a U.S. Border Patrol Agent in Arizona. Several of the Bortac Agents out here have recommended your programs. I am interested in purchasing the Bortac training program you offer. I was wondering how the download works though. Is it is printable download that you send (like a pdf file) or does it just give me access to a portion of your website? Also, could I simply make that a one time purchase or do you require a membership? Thanks for your time.

Respectfully, – D

Answer
I assume your referring to the BORTAC Selection Training Plan: http://mtntactical.com/shop/bortac-selection-training-plan/

Answers:

1) Downloadable PDF. You can print it.
2) One time purchase. No subscription required.

Rob

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Question
I didn’t see an answer to this specific question on your site, so figured I would ask.

If I’m pairing two programs (such as Rat 6 / Ruck Improvement or 357 / Run Improvement) what’s the ‘best’ option to complete both together?

For instance, if Rat 6 is almost twice as long as Ruck Improvement, is it best to simply complete the entire Ruck Improvement plan twice, and if so, is there a reason take some time between?

Or, with 357 and Run Improvement, the difference is only about two weeks (if you follow the recommendation to only work 357 5 out of every 7 days, making the 30 sessions take 6 weeks), same question; however, since it is only two weeks longer is it ‘best’ to start Run Improvement over again and just complete after 357 is done, or is it better to just repeat the last two weeks of Run Improvement and finish both together?

Thanks – B

Answer
Lift early and run/ruck late via 2-a-days. Or, lift day 1, run/ruck day 2, lift day 3, etc.

Rat 6/Ruck – you can do Ruck twice.

357/Run – Start Run over again. These are assessment based – and you’ll re-asses – so it’s not like you’ll be doing stuff you’ve done before.

– Rob

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Question
Greetings my friend.  I’m from East Texas, and I am a telecommunication contractor.  I first want to mention that I’m not, nor have never been, part of any team of hero’s that you guys are involved with.  However, my deepest respect goes to everyone in those fields, and for you guys to for doing such a great work to make those men and women a positive force to be reckoned with.

My story is simple.  I am a tall guy (6’6″) and most of my life been on the scrawny side.  About 5 years ago, a local trainer took me under his wing through typical weight training and core related exercises.  In a 3 year time frame, he bulked me up with mass and strength I had never obtained before, which was great in one sense.  I was always an athletic guy, but I always had a high metabolic rate.  Out of college, I weighed 180 lbs.  This trainer eventually got me between 200 – 210 lbs.  The problem with that training was a mixture of a wrong reasons and attitudes for a large portion of my time and his.  Since then I have participated in a couple of other regiments, including a local crossfit gym.  I loved the crossfit environment and challenging programs, but somehow I didn’t always agree with the programming and felt there was simply some dangers involved.  I know there is always increased risk for elite athlete type training, but for my height and such, I just didn’t think the general programming was made for me and was beneficial to my long term health.  (Maybe I am wrong?)

Since then, my wife and I had a baby a year ago, and working out has been on the back burner (absent) for the last year and a half.  But I have missed the physical sacrifice and strength, and am attempting to find something that is more relative to me.  I have looked into several sites for opportunity.  Gym Jones (being responsible for the original 300 movie) is what originally got me into doing the whole work out thing.  But now that so much has changed in my life since 5 years ago, I just have a hesitation about their ideas and mindset.  My life revolves around God completely.  My family, work, and all that is around me is intertwined into that.  My purpose is to place myself second, and let loving God and others always be first.  I’m very imperfect in that.  And physical fitness often revolves around “self”, but I don’t want to see it that way.  I want what I do, to encourage others, and I want to be strong for my family.  The discipline that comes along with it is so rewarding.  Knowing that, I simply thought, based on some reading on this website, that you guys had a much more honorable purpose behind you, which is why I have emailed you.

Would I be able to find what I’m looking for as far as workout plans, knowledge, and guidance through an online membership?  I am seeking general fitness with a positive purpose.  I would love to gain some weight and muscle back, but am not so concerned about my looks anymore.  I am primarily focused on long term health, being strong, and being able to participate in anything that comes my way.  It wouldn’t hurt to be pretty cut up for my wife too, lol, but again…that’s not as high on the priority list anymore.

I’m sorry for the rant, I just wanted to maybe find out what I could do on my own, and in a local gym, that will help me obtain these goals, and hopefully, help my influence in the walk set before me.  Again, it sounds like you guys have a lot of specialized programming.  But is this for me?

Thank you Rob.  Be blessed my friend.- J

Answer
A good place to start our stuff, and see if it is for you, is our Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).

Don’t be fooled by “bodyweight” – this plan is no joke.

Good luck.

– Rob

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Question
First I wanted to write kudos to you on your ranger school prep plan. Before I went to ranger school I wrote you asking about the difference between your plan and the Official RTB plan. I ended up using your plan and I definitely had positive results. Ranger, though not easy, would have been harder without your plan.

I’m sure your asked this all the time but what is your recommendation for fitness post ranger school? – V

Answer
Congrats and thanks for the note!

Post-Ranger, the goal is to build back up your strength.

Take a full week or two off – but after a week, start to clean up your diet.

Training – start back with Rat 6 Strength: http://mtntactical.com/shop/rat-6-strength/

– Rob

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Question
I have your program I listed above and I was thinking to use it as my training program for Ranger School. Is this something you would advise or is the extreme differences in the 2 (Selection Program-Ranger School training program)? I already train upper body consistently with oly lifting and KB training so the need for that I believe is minimal at best. Additionally, I am an experienced “rucker”, should I jump ahead a few weeks when I restart the program or just start from the beginning with the light weights you prescribe? Any insight would be much appreciated. – P

Answer
Use the Ranger School Training Plan: http://mtntactical.com/shop/ranger-school-training-plan/

Don’t skip ahead. The training plan deploys initial assessments and follow-on progressions based upon the assessments. This way it automatically scales to incoming fitness of the individual athlete. So, unless you dog the initial assessments, you’ll be pushed hard out of the gate.

Good luck.

Rob

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Question
I used your pre-season rock program and loved it. I was curious to know if you you guys had a training guide for the off season? I rock instruct in the summer and ski patrol in the winter and wanted a plan to maintain climbing fitness during the winter time. Thanks!

Best, – J

Answer
I’d recommend you follow our Mountain Base series of training plans. We have two up so far – Mountain Base Alpha and Mountain Base Bravo. Each includes climbing-specific sessions as well as other “mountain base” training.

You can purchase the plans individually at the links below. As well – each comes with a subscription to the website.

Mountain Base Alpha: http://mtntactical.com/shop/mountain-base-alpha/

Plan Description: http://mtntactical.com/mountain-athlete-articles/plan-focus-mountain-base-alpha/

Mountain Base Bravo: http://mtntactical.com/shop/mountain-base-bravo/

– Rob

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Question
For week 5, session 19 of Military On Ramp, it says to Find Bench Press 1RM.  Is there a process to find the 1RM for each of the exercises.  I’m sure you’ve given it somewhere but I’m not spotting it in the plan or on the website.

Thanks for the help, – J

Answer
After the warm up – load the barbell to 95# and do a set of 8 reps.

  • Then add 10-20#, and do a set of 5 Reps
  • Then add 10-20# and do a set of 3 reps
  • Then add 10-20# (depending upon how you did last time) and do a single (1 rep)
  • If you get it, add weight, and do another single.

Keep working up until you find your 1RM (1x rep max)

Rob

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Question
I just did a subscription and plan to follow the SF45, as I just turned 50 and retire from a 27 year LE career (not sure what I will do next) at the end of the month.  Do I need to start in a certain spot or just jump in on the next days training? – R

Answer
Go back in the archives and start with CUB 1. The CUB cycle is bodyweight focused – but don’t be fooled by “bodyweight” – it’s no joke.

Work forward in order from there.

Rob

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Kudos
Just wanted to send kudos to you. I used the Peak Bagger Program to help prepare me for the summer season of instructing/guiding up in Alaska and a short stint on Mt. Baker. I felt really strong even when I was on the sleep deprivation train for several weeks. Ten glaciers later, over 300 miles traveled on foot off trail, and about the same mileage paddling, I still feel pretty strong.

Just returned to the Eastern Sierra and will spend the next month and a half “resting” (playing, but no specific training). Planning on using the Backcountry Ski Training program (November-December) to prep for winter followed by the Bodyweight program (January) and possibly the Big Mountain Training Program (February-April) to prep for next summer mixed with getting ready for my next martial arts test (probably in the spring).

Thanks again, – B

Response
Thanks for the great note  – I’m glad our stuff worked for you.

Here – prior to this summer’s Teton guiding season, we some phisiological testing on two of the Exum guides who train with us. Really interesting results: http://mtntactical.com/mountain-athlete-articles/the-true-impact-of-a-summer-guiding-season/

Their volume seems similar to yours.

Note the decline in mobility, and the loss in bodyfat. Not wasting away is a big deal and I know Brenton – one of those tested – struggles to keep mass on. Both of these two are in their late 30’s early 40s.

I’m really interested in joint impact – esp. degeneration. We would likely need a pre-and post season MRI for this – outside our capabilities now.

Rob

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Question
Thoughts on weight belts? – J

Answer
I haven’t used one since my old powerlifting days 20 years ago. I think the knock against them is they artificially support the midsection – instead of building the strength there. The reason for them is safety – because they brace – esp. the low back.

We don’t use them with our athletes, but we’re not training power lifters and oly weightlifters.

It’s up to you.

Rob

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Question
I’m currently deployed and going to SFAS in January.  I’m going to complete the Ruck Based Selection program prior to it, finishing it the week directly before I report like how it is prescribed.

However, I’m going to be redeploying during that 8-week window, so i’ll have almost an entire down week traveling from A-stan back to the US.  I probably won’t be able to ruck or really complete any of the workouts during that week.

Would you recommend just picking up where I left off when I get home or repeating a week?  Thanks. – T

Answer
Repeat a week if you have time. No worries if not.

Rob

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Question
I’ve just done an event which involved a 40 mile, 45# ruck run over some mountains (around 650-700m each).  We did three months of good ruck training beforehand but my hip flexors gave out about halfway anyway – I still finished but as a result I was landing hard on my knees from about 20 miles onwards and I’ve managed to give myself some nasty jumpers’ knee which will hopefully calm down over the next few weeks with some support from the physio.  Any tips on what to do in the mean time to keep my endurance up?  Even cycling feels pretty rough at the minute.  And do you have any specific exercises to build up my hip flexor stamina to stop this happening in the future? (I’ve only recently joined so I didn’t use any of your training as prep – I’m sure I’d be in a better state if I had!)

Second, I want to do some PFT specific training once I’ve recovered.  Would you change your APFT program at all to suit the British Army fitness test?   It’s roughly the same as the American APFT, just with really short breaks (2-3 minutes) between the three events and a 1.5 instead of 2 mile run.

Any advice is much appreciated! – A

Answer
Endurance – try swimming – which will work your hip flexors but not stress your knees. A rowing erg may be an option too.

Complete the APFT as prescribed, but for the assessment, drop the time between events, and run 1.5 miles. For the run progression intervals, use our Run Interval Calculator (http://mtntactical.com/exercises/running-calculator/) to determine paces.

Hip Flexors – not sure your rucking plan – but a proper progression should have addressed this. Could also be a ruck fit issue.

  • Rob

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Question
I have a question in regards to leg injuries and Post Leg Workout Plan.  About 7.5 weeks ago, I tore both of my hamstrings (it was horrible).  I have been working with a physical therapist via phone for a while and he has helped me out.  With that being said, I have been doing light back squats, front squats and cleans.  I know it is going to take a while for them to completely heal but I am trying to figure out what  I should be doing for them and how to tell if they are healing the proper way.  I have been doing some running and “slower sprints”, and stretching a lot.  My other question is stretching before and after workouts.  I usually to a lot of band stretching before doing the warmup.  Is that necessary, am I hurting myself by doing that?  Would this program be good for me to do or would another one?  Thanks for your time. – B

Answer
I’m not a doctor and don’t know the extent of your injury. That you’re squatting and running now, tells me you’re recovery is coming along.

The Post-Rehab Leg Injury Training Plan (http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/) is designed to help bridge the gap between being released to train from physical therapy, and building back up to being able to train all out. This plan is progressive, and may be a good choice for you.

Another option is to move a way from loading and spend 6 weeks of just bodyweight work. Bodyweight Foundation is what I’d recommend: http://mtntactical.com/shop/bodyweight-foundation-training-plan/

Rob

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Question
Hi, Rob.  First, I wanted to thank you for the great programming you guys provide.  I started lifting weights in March 2014 on my 3rd deployment.  Up until then I had been a 130lb runner that couldn’t squat 80lbs for 3 reps.  I started with Big 24 back then and have used a couple other programs up through now.  I’ve made large gains in strength and have added 20 lbs to my bodyweight.

The reason I am emailing you is because I am looking to apply as a special operations Air Liaison Officer (ALO).  I am currently on my 4th combat deployment.  I am a B-1 instructor weapon systems officer.  The plan that most closely follows the SOF ALO requirements is the USAF PAST and, to a lesser extent, the CCT/PJ/CRO training plan.  The assessment I will have to take as part of my application is a modified PAST (10 Pull-ups, 70 sit-ups, 60 push-ups, 5 mile run, 25m underwater swim, 200m swim)  with the addition of a 12 mile ruck at 40lbs.  There are certain limitations I have out here mostly based on the time commitment of my duties.  When I am on the flying schedule my day ends up being 20+ hours.  When I am scheduled for ground duties, my shifts run about 12 hours.  I make it a point to workout before any event, flight or ground, so I never miss a workout out here.  Two-a-days are out of the question based on the length of my work days and allowing for proper recovery.  Do you have a recommendation for preparing for those requirements?  Additionally, I’d like to preserve some type of strength training, but I can give it up for the time being in order to prepare.  My application, including the physical assessment is due mid-Jan 2016.  My plan was to take the assessment some time in December.  Thanks!

Respectfully, – T

Answer
I’d recommend blending the USAF PAST (http://mtntactical.com/shop/usaf-past-training-plan/) and the 4-Week Ruck Improvement Plan (http://mtntactical.com/shop/4-week-ruck-improvement-program/).

Alternate sessions – Day 1, PAST, day 2 – Ruck, Day 3 PAST.

Time issues – do your best. Being ready and alert at your job is paramount – as you know.

Rob

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Question
My name is A.. I’m from India and i play a sport called cricket. I’m a fast bowler.

I have a long list of injury problems, i shall give you a small history of my injury troubles.

I’ve had Major arthroscopic surgery on my right shoulder, which is my bowling arm, about 6 yrs ago for a SLAP tear repair.Recovery from that took me about 2 to 3 yrs after which i have had multiple injuries to my lower body.

I have pulled my back muscle while doing crunches in the gym , i have pulled my quadriceps twice and also my hamstring muscles , and all these tears have happened while i was doing intense sprints. Mainly towards the end of my training sessions. I fear that everytime i do an all out sprint , i may injure myself again.

I feel that i have decent upper body strength but very poor lower body strength and also very poor flexibility. Cardiovascular fitness is also decent but not great.

What sort of training plan would you suggest that i try from your website ? and also , do you have any other advice for me as i strongly feel that my fitness is the only thing holding me back from being an international level athlete.

Regards – A

Answer
In general, I believe increasing your relative strength will increase your durability. I don’t regularly work with team sport athletes, but feel this still applies.

From our stuff, I’d recommend you begin with the Bodyweight Foundation training plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).

Don’t be fooled by “bodyweight” – this plan deploys a beginning assessment and progressions are based upon your assessment results. This means, no matter how fit and strong you are going in, this plan will push you. In addition to building foundational strength, the plan includes sprint, agility and conditioning work, as well as some short to mid distance running.

Monday, Wednesday and Friday, at the end of the session, I want you to add in Shoulder Blasters (http://mtntactical.com/exercises/shoulder-blaster/). This is a simple, but brutal, shoulder strength endurance complex which will focus on building durability in your shoulders and rotator cuffs. First 3 weeks of the plan, do three sets, with 60 seconds rest between. Last 3 weeks of the plan, push to 4 sets.

Following Bodyweight Foundation, you’ll need to get in the weight room and start pushing strength there. I’d recommend our Rat 6 Strength Plan ( http://mtntactical.com/shop/rat-6-strength/).

Hamstring Pulls while sprinting – I’m not an expert here and don’t want to lead you astray. But this is a common concern, and warm up before sprinting, and progressing from short, to longer sprints can help. If you are unique on your team in suffering frequent pulls, you’ll need to do some research and find out what works for you in terms of warm up. I’m sorry, I wish I could offer more here.

– Rob

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Question
I’m currently in the military and I’m running remedial pt sessions using the “APFT Training Program” to get soldier’s scores up to standard. So the question I had was I also wanted to start the “Maximus 6-Week Strength and Power Training Cycle”. Would it be ill advised to try and train with both of these programs? My plan was just to shift the Maximus program a day after I begin the APFT program.

Thanks, – S

Answer
You don’t want to double up programs.

– Rob

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Question
I had e-mailed you previously about training to stay in shape for SOF TACP Selection while working as a wildland firefighter.  Originally we were going to be camping 4 days at a time, but that is no longer the case.  We will be working 5 days a week/8 hours a day with weekends off.  Work will consist mostly of doing chainsaw work, and moving logs/brush/limbs we cut.  We won’t be carrying a ton of weight on our backs, maybe 30#, and the saw weighs about 32#.  We will have access to a CrossFit style gym every morning for training.  With these new factors in mind, what’s your recommendation for a training plan?  The elevation here is 7-8k feet.  My goals are to prevent injury, maintain strength, and improve bodyweight calisthenic, running, and rucking performance.  The PT test I will face in January is, in order, max pull-ups, 4:00 sit-ups, 2:00 push-ups, 3 mile run.  The following day there will be a 12 mile ruck with approx. 55#.  PT during Selections consists of a lot of bodyweight cals followed by fast runs up to 800m.  Thanks again for your continued assistance. – C

Answer
I’d recommend working Valor now: http://mtntactical.com/shop/valor/ – as time and energy permit for training.

Valor includes gym-based work capacity, bodyweight cals, and movement-over-ground focused running and ruck running.

One change – replace the long weekly run in Valor with a ruck of the same distance. Use the same load you’ll face at the application.

Note that your current duties as a wildland firefighter take precedence over your application in January. In other words, don’t let pre-work training negatively impact your job performance. Be smart.

-Rob

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Question
For farmer’s carries I can not make the time with the prescribed weight without taking breaks. Should I lower the weight so that I can make the 60 second time without dropping the weight? Or should I use the recommended weight and break it up as necessary until I hit the total time? – P

Answer
Use the prescribed weight and rest as necessary, but make sure you carry for the prescribed time – so your breaks don’t count toward the prescribed time.

– Rob

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Question
I’m starting the 6 week strength, agility and plyo cycle in the LE Athlete Officer Sessions.  I workout out at the office each day at 0530.  I don’t have the space to do the Illinois agility test or the compass drill.   Any suggestions for alternative exercises?  I can run straight suicides in the hallway but I just don’t have the lateral space.  As always, thanks for helping to keep LEOs fit. Enjoy the rest of your weekend.

I forgot to mention that following your 6 week FBI PFT program I was able to get my fastest 300m sprint ever. Almost 4 seconds faster than the academy, which was 8 years ago. – T

Answer
1) Pro Agility Drill: http://mtntactical.com/exercises/mnt1668-pro-agility-drill/

2) Burpee Horizontal Box Jump + Sprint: http://mtntactical.com/exercises/mnt2012-burpee-horizontal-box-jump-sprint/

Thanks for the kudos on the FBI plan!

-Rob

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Question
I like that mass and strength focus of SF45 Fremont for the fall.

Question, Could the upper body portion of Fremont be mixed with the Dryland Ski Training lower body and core somehow?

I’m interested in getting ready for recreational skiing and at the same time building back up a little from the SF45 programming.

Thanks, I know your busy. – W

Answer
Don’t mix and match. Do Dryland now – which you have access to with your subscription.

-Rob

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Question
Wanted to shoot you a note, finishing up 4th week of Busy Operator sessions, put 10lbs on my hinge, 5 on back squat and knocked a couple minutes off my run time. It’s been the perfect amount of work, usually done within 40 minutes. Great plan! Thanks for all you do.

Quick question; Would it be overkill to add a day or two of running into Ultimate Meathead?

Thanks – E

Answer
Okay on adding running to to the Ultimate Meathead Cycle (http://mtntactical.com/shop/ultimate-meathead-cycle/) – weekend would be best.

-Rob

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Question
I just purchased your Low Back Fitness Program.  I am 43, 5’8″, 203 lbs, 18% bodyfat, and get low back pain anytime my crossfit box asks for heavy kettlebell or front squat action. Question…can I continue to do 3-4 wods a week while on your program and run 3-4 times a week (max distance = 4 miles)?

Thank you!  – M

Answer
No. Do the Low Back Fitness Plan(http://mtntactical.com/shop/8-week-lower-back-fitness-training-program/)  alone, then go back to your crossfit stuff.

-Rob

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Question
Just read your update on “Triphasic Training.” How would you train concentric, eccentric, and isometric in the weight room? Is it as simple as adjusting the tempo of the lift (i.e. for bench; rapidly accelerating the bar to the top of the lift and then slowly lowering it to your chest)?

I have done some isometric training before, but I’m in doubt as to whether or not the individual leading the workout really understood how/what he was doing.

Any guidance or input would be greatly appreciated. Thank you for your time. – J

Answer
Visit Cal Dietz’ website: http://www.xlathlete.com/index.jsp

Here’s some examples:

Eccentric Back Squat: http://www.xlathlete.com/view_exercise2.jsp?exercise_id=2252
Iso Back Squat: http://www.xlathlete.com/view_exercise2.jsp?exercise_id=2438
Concentric – same as normal.

It is pretty much Tempo work ….. but the way he divides up in his programming is interesting. The theory – to create more powerful athletes – seems solid. We’re messing around with it.

– Rob

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Question
Would you recommend the OnRamp or Body Weight 1 for a good start and base building?

I am just looking for something new and I like the plan methodology you provide.

I am not in the best shape, but not completely out of shape either.

military athlete plan

Thanks, – D

Answer
Start with the Military Athlete OnRamp Training Plan: http://mtntactical.com/shop/on-ramp-training-plan/

– Rob

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Question
I just bought the Post Rehab Injury training plan and did the first day

earlier tonight. It absolutely kicked my butt!

I had a couple of questions to clarify how I am reading the workout.

If I see the following:

(1) 5 Rounds

  • 3x Box Jump and Stick to 12” Box (Stick the landing)
  • 5x Walking Lunges
  • 5x Push Ups
  • Instep Stretch

This is telling me part 1 of the overall workout and this is a 5 round circuit set. Part of my confusion is the inclusion of the stretch as part of the circuit as I am not used to that. I wanted to make sure that I did this correctly by performing the stretch as part of the circuit. My second question has to do with rest. I didn’t notice anything proscribing a certain rest scheme so I just assumed 60 sec in between each set. Although tonight this was killing me and I could tell I wasn’t fueled for it as I had to skip the (4) session altogether. I grabbed a protein shake afterwards and felt 100% better so tomorrow I will be better prepared. Nothing like experience to inform us where we went wrong!

The only other question I really have was in round 2:

(2) 4 Rounds

  • 8x 1-Leg Box Squat
  • 3/6x Chin ups

I didn’t understand the 3/6x Chin ups. Was this to be 8×1-Leg Squats 3xChin Ups 8×1-Leg Squats 3xChin Ups? Or a timing thing like (3 second Chin Ups x6) or just 3 Chin Ups for women, 6 for men? I hope the 20/20 Standing Flounder and other exercises will become clear when I look up what they are.

Thanks and looking forward to continuing the workout! I chose this one since I have been having issues with ITB and other tendon injuries preventing me from really running as much as I would like. I know that I have really weak gluteus medius and weak feet, partly from working at a desk for really long hours and having been inconsistent with working out for so many years. My big crazy goal right now is to run the Bighorn Mountain 52 in June 2017. – A

Answers:
1) Yes – the stretch is included in the circuit – so you’ll do the instep stretch 5x – once each round – it’s helps with mobility and gives you a break for the box jumps. Understand this is a post-rehab plan, and starts out gentle, then builds in difficulty.

2) Rest …. the instep stretch is your working rest. No extra rest. Each session is designed to be completed in 60 minutes. Work briskly, not frantically.

3) 3/6x chin ups = 3x for women. 6x for men.

4) 20/20 Standing Founder: http://mtntactical.com/exercises/mnt1661-20-20-sec-standing-founder/

-Rob

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Question
I need to be ready for SFAS by March of next year. I currently just barely max out my APFT, and I have pretty good barbell strength. What plans should I do during the next 6 months? I was thinking of doing Fortitude, then Valor, and finishing with the Ruck Based Selection Plan. Do you think this is a good strategy? Thank you for all you do.

V/r, – C

Answer
You’re plan is solid.

Fortitude to Valor to Ruck Based Selection Training Plan. Take a week’s rest between each.

– Rob

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Question
I’m looking at the Backcountry Ski Training Program.

I spend most of my season on a splitboard. I know most of the program will be very applicable to both boarding and skiing as skinning and the importance of core are the same. Just wondering if you had any modifications you would recommend for this program from a snowboarding point of view… – A

Answer
No – my pro snowboarders train side by side with my skiers.

Good luck.

– Rob

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Question
I have a question about the APFT train up for Military Athletes.

Just about every day there are prescribed push-ups, sit-ups and running.  It doesn’t seem like there is much time to let muscles recover, can you tell me why I am wrong and why this program works?

Respectfully, – A

Answer
Actually that’s not true.

Mon, Wed and Fridays you do push ups and sit ups.

You don’t do push ups or sit ups on Tuesdays and Thursdays.

You do run daily – but longer, 1-mile intervals on M/W/F, and shorter 200-800m sprints on Tues/Thursday. As well – You don’t run much more than 4 miles on any one day – not excessive.

The APFT’s push ups and sit ups are strength endurance efforts. Endurance is key. The reps and training frequency are designed to build this endurance. No doubt, you’ll be sore as hell at first (I was when I lab ratted the program) – especially your chest from the push ups. But you’ll also get bunches of reps to work on pacing, technique, training you rest forward lean recovery, etc.

You get a a day’s rest between push ups and sit ups – but you’ll you’ll still be sore – esp. the first 2 weeks. Things improve greatly the last 3-4 weeks of the plan as your fitness improves.

We’ve had great success with the program, and have continued to tweak and improve it over the years as we learn more and get feedback. Literally thousands have used it. The latest version is no. 5: http://mtntactical.com/shop/apft-plan/

– Rob

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Question
I’m currently 17, living in Victoria, Australia and train 11 days a week strength and conditioning.

Next year I will be planning a training based road trip throughout the US in 2017 and have already been accepted to train at Gym Jones and to train with Pat McNamara.

I watched your Nutrition Guide video and am unsure if that dietary plan would be suitable for myself to gain heavy functional weight and slightly increase my body fat percentage. 

Many Thanks, B

Answer
Our nutritional guidelines are aimed at the overarching goal of increasing relative strength for the majority of athletes we work with. Relative Strength = strength per bodyweight.

There are two ways to increase relative strength – increase strength, or decrease bodyweight and our dietary guidelines are aimed at decreasing body fat over the long term.

At 17, your ability to put on mass is somewhat limited by age. Many of the teen-age athletes we work with see dramatic strength increases, but limited mass increases – until they return from a year or two in college!

Understand unlike some of the work Gym Jones does with its hollywood work, we’re not interested in your appearance. All that matters to us is outside-the-gym performance.

“Functional Mass” could be an oxymoron. For our athletes, the one area it does apply is upper body mass for law enforcement officers – big arms and chest can deter bad guys from challenging the officer – and we program in upper body hypertrophy for LE base fitness.

For the other athletes we work with, excess mass – upper or lower, is just extra weight they need to carry up the mountain or across the battlefield.

If you are looking to increase mass – make sure your gym programming aligns. You should be doing hypertrophy volume.

One program we deployed with great success with prep-aged athletes is Atlas: http://mtntactical.com/shop/atlas-training-plan/

Atlas is specifically designed to increase upper and lower body mass.

– Rob

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Question
At one point I owned both the APFT plan and the Hypertrophy for Skinny Guys program and being very impressed with them, though they have long since vanished on old hard drives. I am currently enrolled in ROTC after a break from doing much of anything active after a few years and am trying to get back in shape. Would you recommend repurchasing the latest version of the APFT plan, since that is what I am primarily focusing on preparing for, or purchasing the OCS plan since that includes all the stuff that is ‘officer level’.

Thanks, -F

Answer
OCS Plan – it’s more well rounded: http://mtntactical.com/shop/army-ocs-training-plan/

– Rob

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Question
I was looking for suggestions regarding shoulder tightness and discomfort.   I’ve noticed over the past couple of years that my shoulders are very tight and I wake up with soreness in them.  A few years ago I had an injury to my left rotator cuff, diagnosed as a sprain/strain.  Now my right one is very tight.  I think most of it is lack of flexibility. Honestly, my squats are not stellar due to flexibility issues.  Do you have any suggestions for increasing flexibility in the shoulder joint?  I do believe that will alleviate the soreness and allow for better workouts.  Thanks again for the input.   Take care.  – T

Answer
Multiple Options –

First, I’d recommend you combine rotator cuff stability strength work with some mobility work.

Mobility Work – there are a bazillion stretches out there. My favorite all around is the shoulder dislocate: http://mtntactical.com/exercises/mnt847-shoulder-dislocates/

Others:

Shoulder Sweep:http://mtntactical.com/exercises/mnt631-shoulder-sweep/
Shoulder Soup Cans: http://mtntactical.com/exercises/mnt1561-shoulder-soup-cans/
Shoulder Teacups: http://mtntactical.com/exercises/mnt2168-shoulder-teacups/

Strength Endurance:
Shoulder Blaster: http://mtntactical.com/exercises/shoulder-blaster/
Shoulder Scarecrow: http://mtntactical.com/exercises/mnt116-shoulder-scarecrow/
Shoulder Hand Job: http://mtntactical.com/exercises/mnt435-shoulder-hand-job/

Mobility and Endurance:
Corrective Getup: http://mtntactical.com/exercises/mnt1175-corrective-getup/

Other Resources:
1) Fix Your Own Rotator Cuff: http://www.amazon.com/Treat-Your-Own-Rotator-Cuff/dp/1598582062/ref=sr_1_1?ie=UTF8&qid=1443015559&sr=8-1&keywords=fix+your+own+rotator+cuff

2) Crossover Symmetry: http://crossoversymmetry.com/

Developed for baseball players and big in crossfit, we’ve experimented with this but it hasn’t stuck in my programming …. for whatever reason.

Where to start?
3x/Week, 3 Rounds

  • Shoulder Blaster
  • 5x Shoulder Dislocate

– Rob

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Kudos
Coach, I just wanted to give a huge Kudos to your USAF PFT program. I am about to PCS to Hawaii and wanted to see just how well I could do on my final PT test before I left. I was already at the maximum for push-ups and sit-ups for the 18 year old range (as a 38 year old), but wanted to improve my run time. I went from running at an 8-minute mile pace to a sub 6:30 for my PT test. I also had plenty of energy left over from my push-ups and sit-ups and didn’t need to slow down or rest the entire session.

        Your mix of distance runs and sprints we perfect to get my cardio conditioning right where I wanted it to be. I finished first in my group during my test and it’s all thanks to your program!

Thanks for everything! – BL

Answer
Thanks for the great note and good for you on pushing yourself! I’m glad our stuff worked for you.

  • Rob

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Question
Well where do I begin? I’m sending this email in hopes that you can guide as to which program would work best for me. I’m 33 yrs old, a police officer with LAPD, I’m extremely overweight at only 5’08 I’m weighing 305 as of this morning. My weight has held me back from getting jobs in more elite tactical units. The lowest I’ve been was in the academy where I weighed 230, this still on the heavier side I felt great and was able to run 5 miles a day. My biggest fear is that one day my lack of fitness will get me hurt or even worst one of my partner hurt or killed. I love lifting heavy and even competed in bench press competitions for my department, but like most officers I got injured on duty. I just recently had surgery in December for a torn labrum and suprapanatus(check spelling lol) therefore I’m no longer lifting as heavy as I use to. On the other hand I’m also a new Southern California bow hunter. The highest peaks I scout/ hunt are at 8k. I’m tired of being told I’m a ” great cop but too bad he’s so fat”. Any suggestions or help would be greatly appreciated. – M

Answer
Good for you for reaching out.

Start with our Fat Loss Training Plan: http://mtntactical.com/shop/fat-loss-training-program/

And begin working on your diet. Here’s our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

Finally, we’ve begun a long term effort aimed at getting First Responders fit for duty. We call it the “First Responder Project.” More here: http://mtntactical.com/all-articles/the-first-responder-project/

– Rob

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Question
One question regarding the Operator Ugly test: would dips weighted up to #185 be equivalent to a #185 bench press?

Thanks very much, – R

Answer
No. Do the bench press.

Link to the full test: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#ou

– Rob

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