QUESTION
I am going to be starting the swimming improvement plan soon and have a quick question. For the interval paces, should I use the paces for my desired 500m swim time or for my current time? I’m guessing desired time, but I figured seeking your guidance would be better to do.
I look forward to hearing from you soon. Thank you!
ANSWER
You’re current time. The plan includes assessments.
– Rob
QUESTION
I’m trying to prepare myself for RASP and I want to have a competitive edge and at the minimum a strong body so as to be ready for the long grueling days and nights of ranger selection. I need an entire body endurance and strength plan which would you reccomend?
ANSWER
I’d recommend our RASP I & II Plan: http://mtntactical.com/shop/rasp-12-training-plan/
Specifically designed for RASP, this plan is 6 weeks, 5 days/week and includes
– Testing and progressive training for the RASP PFT
– Run and ruck intensive
– Includes swim work and bodyweight smokers
– Intense core, mobility and stabilizer work for durability.
Good Luck!
– Rob
QUESTION
I have a question about ruck running sessions.
I often hear that running with a back pack can cause serious knees/low back/ankles injuries, so should we have to run or just walk with a good pace ?
What are your recommandations ?
ANSWER
We ruck run. Often we need to in order to make the required paces.
We’ve had no issues with it.
– Rob
QUESTION
I’ve been doing your ranger school plan for about four weeks now but I’m headed out on leave. What do you recommend doing to substitute having a ruck and sand bag?
ANSWER
Be resourceful, take a ruck and build a sandbag on leave. If you weren’t training for Ranger I’d tell you to drop into another plan. That you are means it’s on you to train appropriately on leave.
– Rob
QUESTION
Can you recommend a weighted vest?
ANSWER
Ours are from weightvest.com, – and they’ve been bomber. Some of our clips are broken – but that’s wear and tear.
I think our are 25# “box” or “force” vests. Can’t remember … we’ve had them 4+ years.
– Rob
QUESTION
I was just curious what sort of feedback or reviews you have gotten from individuals who have used this program and then actually went on to go through selection for cct and how it was for them after this program. I’ve used military athlete in the past and thoroughly enjoyed it.
Thanks for your time and response,
ANSWER
I haven’t received direct feedback on the plan. We’ve sold several and many have used it, but as you know, they can’t discuss the details of the selection once through.
So the feedback I get is indirect – usually something like this, “I used your plan for selection and now am looking to rebuild my strength. What do you suggest?”
I can say I’ve never been contacted by someone who used the plan, didn’t get through selection, and blamed their fitness.
I wish I had more for you.
This plan is no joke. Super intense – esp. given the swimming and multiple 2-a-days.
Regardless, good luck.
– Rob
QUESTION
I’ve been looking at your military workout plans and I’m not sure which one to choose. If you could give me your best opinion on which plan best suits what I’m looking for?
I’m looking for a plan that I can run with my Soldiers as well as on my own. I am the Sniper Section Leader for my battalion. My guys and I are already in good shape, according to the Army Physical Fitness Test, but we need to be better. For myself I’m looking to prepare for Ranger School and eventually SFAS, maybe one day in the distant future trying the CAG Selection. What workout plan would you suggest?
ANSWER
A great place for you and your guys to start our stuff is Humility: http://mtntactical.com/shop/humility/
Plan is no joke, and one of our “Virtue” series of training plans.
Equipment-wise, you can use your IBA’s for the 25# weight vest, but you’ll need a few pairs of 25# dumbbells.
– Rob
QUESTION
After Big 24, where is the best place to jump in once I move into the Operator Sessions?
My goals is for all around improvements that will prepare me for the rigors of being a combat arms officer.
ANSWER
Begin the Operator Sessions at the start of the most recent cycle and work forward from there.
– Rob
QUESTION
Your training plans have a very inspiring look to them! I’m going to enlist for the german army (airborne) next fall. Since I m on the weaker and skinner side of things I need to get my training right for this year. So I need to get bigger and stronger and faster and used to rucking – pretty much everything except swimming 🙂
specs
bodyweight: 65kg
hight: 172cm
Squat: 1.5 bw
Bench: 0.9 bw
power clean: 0.7bw
Where to start? Ramp on – bodyweight foundation or the usual monthly suscription or anywhere else?
Thanks so much for your time!
ANSWER
I’d recommend you start with Fortitude: http://mtntactical.com/shop/fortitude/
Fortitude is focused on gym-based strength training and military-focused endurance, running and ruck running. It’s solid.
You can purchase Fortitude alone at the link above. As well, it’s one of the 120+ plans that are included in a monthly subscription.
– Rob
QUESTION
Liked your article about Garbage Reps. I see a lot of this programming. I have been lucky to avoid knee issues and truly believe it’s due to,
1. Lifting heavy 2x week
2. Keeping hip & ankles strong and flexible
3. Yoga
I’m a 50 year old gym rat/skier/bike rider. A day without sweat is a bad day for me. Never thought I’d do yoga. Sounded gay & waste of time.
After 2 years, I’m a believer. I do 30 minutes 2x week. Not a big deal, but my body is loose & stronger as a result.
I’d like to get your thoughts about this.
Do you program any yoga?
See benefits?
ANSWER
Never done yoga but know guys like you who are believers. If it’s working for you, keep doing it.
– Rob
QUESTION
Hi Rob — My son recently passed his candidacy for Los Angeles County Fire Department. He has maybe a 3 month wait for his turn at the Tower / Academy.
He’s in great shape but could use your recommendation on what program you would suggest during his waiting period.
Also: Appreciate the update to the site. It’s great 🙂
Thanks Rob !!
ANSWER
Contrats to your son!
3 Months = 12 Weeks.
Here’s what I’d recommend….
- Weeks 1-6: Humility (http://mtntactical.com/shop/humility/)
- Weeks 7-12: Fire Rescue Jaguar (http://mtntactical.com/shop/jaguar/)
- Note – Humility is a 7 week plan. Skip week 7.
– Rob
QUESTION
I’ve been doing research to try and find the best program to fit my goals. I am a professional in the tactical field and am trying to up my physical ability to be prepared for anything, running, rucking, climbing, swimming, strength, power, endurance, stamina, mobility. I’m not trying to gain muscle mass and trying to slim down. If you could provide me with some of your expertise, that would mean alot. If you have any questions for me about my goals please ask. Hope to hear back thanks.
ANSWER
Our approach to tactical fitness is unique. Currently I’ve broken down the field into 5 Types of Tactical Athletes:
- 1) Military Green (units with land-only mission sets)
- 2) Military Blue (units with land and water mission sets)
- 3) LE Gray (LE SWAT/SRT)
- 4) LE Black (LE Patrol/Detective)
- 5) F/R Red – Urban Fire/Rescue
Each type has unique fitness demands – pls see my article on this here: http://mtntactical.com/fitness/5-types-tactical-athletes-fitness-demands/
From your note I’m guessing you’re either LE or Military.
Coming in, a great place to test your current fitness against our standards, as well jumpstart into our methodology is to complete one of our fitness assessment training plans.
We call our Fitness Assessment for Military Athletes “Operator Ugly.” Here is the assessment: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#ou …. and here is the link to the Operator Ugly Training Plan: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#ou
Operator Ugly has survived the test of 8 years of tactical application with minor revisions. We’ve had every type of military athlete from support personal to Tier 1 guys complete the assessment. It’s a great way to test your tactical fitness – if you’re a Military Athlete.
If you’re LE, here is our LE Athlete Fitness Assessment: http://mtntactical.com/fitness/le-athlete-fitness-assessment/ … and here is the link to the Training Plan http://mtntactical.com/shop/le-athlete-fitness-assessment-training-plan/.
If you’d rather not complete one of these plans, I’d point you to our most recent programming on both the Military and LE Side.
- Military: Operator Hector (http://mtntactical.com/shop/operator-hector/)
- LE Patrol/Detective: Whiskey (http://mtntactical.com/shop/whiskey/)
- LE SWAT/SRT: Ruger (http://mtntactical.com/shop/swatsrt-ruger/)
– Rob
QUESTION
I have been sold on Mountain Athlete for years and have used your plans for climbing, surfing, and for my LE job.
I need help with a plan. For the past year I have been recovering from some shoulder and elbow injuries, so I have been doing mostly trail running. Fully healed, I am looking to try to solely work on strength for once in my life. I am 5-10/150 and have never been over 155. I want to spend several weeks training strength. I need to take a break from endurance.
Here is the catch; I am 43 and while in good shape, I am unsure about doing heavy olympic style lifts at this age (I am fine with bench, squats etc, just the dynamic ones worry me, especially with my shoulders).
Any suggestions for a plan at my age that can still build strength, mass, and muscle?
ANSWER
I’d recommend Big 24 Strength (http://mtntactical.com/shop/big-24-strength-training-program-v3/).
This plan includes Hang Squat Cleans as one of it’s primary exercises. You’re being 43 is no reason not to do this exercise (I’m 48 and do cleans) …. however, if you’re hesitant, replace the Back Squat in the plan with the Hinge Lift, and replace the Hang Squat Cleans in the plan with the Front Squat – then follow the progressions as prescribed.
Understand I’m usually not in the mass game – for most of the mountain and tactical athletes we work with, excess mass a detriment to mission performance. Big 24 is focused on strength, not mass – but we’ve had guys add muscle on this plan. Much depends upon your body type, nutrition (eat bunches of protein) and rest (lots of sleep).
Another option which combines mass and strength is the Ultimate Meathead Training Plan (http://mtntactical.com/shop/ultimate-meathead-cycle/)/ Ultimate Meathead combines lower body strength with upper body hypertrophy (mass building) – it’s an awesome plan and one of my favorite.
– Rob
QUESTION
I am interested in your KSK training Plan. I have already done a few of your plans in the past, but mainly bodyweight stuff. I don’t know exactly how much time i have left before selection. Might be beginning or end of next year. I plan to do all the plans from your SFO-D package and just change the last plan for the KSK plan. If i don’t have enough time because selection starts earlier i just start the KSK plan early and skip some of the virtues series Plans. Or what would be your best suggestion if the exact date of selection is unclear?
My next question is regarding the nature of the Plan. Selection starts with 1 Week of relatively easy physical assessments, like the Army’s physical fitness test, some pull-ups and some swimming. But really not that demanding. If the candidate passes there will be a 10 week fitness course to prepare for the really tough selection week. So can i see the this plan as something that gives me a good base to build on during the 10 week program? Ofcourse i should arrive at the 10 week program as fit as possible, to benefit the most.
Thx in advance.
Greetings from Germany
ANSWER
It’s a little squishy with an uncertain selection date, but I’d recommend you hedge your bets and complete the KSK Selection Training Plan (http://mtntactical.com/shop/german-kommando-spezialkrafte-ksk-training-plan/) the 10 weeks directly before when you think your selection could be at the end of this year.
I agree that you want to arrive at the first week of physical assessments as fit as possible, and the KSK plan will be a great base for the following fitness course.
You can work through the plans in the SFOD-D packet until 10 weeks before, but then drop out of those and into the KSK Plan.
If you’re selection gets pushed to later or next year, no worries – still complete the full 10 week KSK plan. Even if you don’t end up going to selection at the end of this year, the KSK Plan will still give you a great assessment of your physical fitness. As well, completing our selection plans, especially alone, is no joke. It will take professional commitment, perseverance and mental fitness just to complete the plan.
If you selection does get pushed to next year, after completing the KSK Plan, drop into the Operator Sessions, and repeat the entire process, including re-completing the KSK Plan before selection. It’ll be easier the second time through.
Good luck!