QUESTION
I got pointed your direction pretty late in the game unfortunately, but I figured I’d shoot you a line anyway. I’m a 31 yo 210 lb dude, football build, pretty muscular, good at rucking, less good at running lol.
I’ve been training for 3-4 months seriously, nothing too crazy, but mainly focusing on running since I feel that is my biggest weakness. I attended an SFRE in August, got selected, and now am working on getting a November date for Selection at Bragg. If that works out, I’m under 2 months out of course.
I feel like I haven’t put myself through enough smoker/work capacity type workouts/ carry heavy shit around. I also feel like I still need improvement in being able to go out and run like 7:45 miles comfortably for 6-8 miles. I’m currently still uncomfortable with the effort required, I feel like i’ve got to work way too hard to pull it off. Rucking I seem to respond to training pretty quickly, so I’ve only been dong 1-2 rucks per week, and have kept the stronger focus on running. I know at some point though I need transition my training and condition my body into getting used to carrying that weight every day…
Based on my timeline and concerns, what program do you recommend? Also I read your study on the rucking development, very cool. What were your results on finding the best training methodology? As a side note, I can say, having not done many long/slow distance runs in my training before, and doing it now, the lower leg development and conditioning does seem to transition into rucking pretty well. But we’ll find out for sure soon!
Thanks for the help!
ANSWER
Many have used our Ruck Based Selection Training Plan successfully for SFAS (http://mtntactical.com/shop/ruck-based-selection-training-plan-v5/),
This 8-week plan is designed to be completed the 8 weeks directly before selection. I understand you have fewer than 8 weeks – no matter, I still recommend this plan.
Still start on week 1 and follow the plan as prescribed …. then jump ahead to week 8 (taper/unload) the week directly before selection.
Good luck.
– Rob
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QUESTION
I purchased your full length Ruck based training program last year and used it to train for SFAS. The training was phenomenal, but unfortunately I had a very bad sprained ankle that is now healed, but requires an ankle brace whenever I exercise.
I do not have any plans on returning to SFAS within the next year, but wanted to do the work-up again, just with lighter weight, because I enjoyed being at that fitness level. However, I am also a surfer, and whereas I currently live in colorado (mountains), will be taking a couple surf trips throughout the year, and the 8 week surfing plan also looks great. Basically, I need to be able to carry weight in the mountains, swim, and would like to be in surfing shape whenever I travel back to the coast. (I’m also a pre-med student, so time is limited to 1-2 hours/day)
Do you have any recommendations on which plan I should use? Should I try combining a few things?
ANSWER
Two plans for you to consider:
1) A non-selection plan you may want to consider is the Operator Pentathlon Training Plan: http://mtntactical.com/shop/operator-pentathlon-training-plan/
Several of our selection plans combine rucking/swimming, etc., …. including BUD/s V2, USAF CCT/PJ/CRO, MARSOC, and DEVGRU. Of these, I recommend the DEVGRU Plan – which isn’t quite as intense as the others: http://mtntactical.com/shop/devgru-selection-training-plan/
– Rob
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QUESTION
I was reading through the workout and I can’t figure out what the ham + hug is.
ANSWER
Ham: http://mtntactical.com/exercises/mnt115-ham-hip-mobility-drill/
Hug: http://mtntactical.com/exercises/mnt312-hug-hip-mobility-drill/
You can find unfamiliar exercises at our “exercises” tab on the site: http://mtntactical.com/category/exercises/
– Rob
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QUESTION
Thanks for all of your programming and dedication to the athlete. I really appreciate your availability and responsiveness to emails. Well on to my issue. I know father time is undefeated but its our job to stave off his victory for as long as possible. I traditionally have done the military athlete training as I am in the SF community. I find the military athlete training keeps me exactly where I need to be. I recently tore my articular cartilage and had a subsequent surgery to give me some level of comfort. I did the leg injury program prior to surgery and after surgery, this programming was very effective. My doctor and I agree that I am ready to transition back to all forms of activity with one exception. The doctor advises that I run as little as possible. He is aware that I have to run to pass a physical fitness test and that is okay. He doesn’t want me to make running the crux of my fitness plan. The less I run the longer I stave off father time. What do you recommend I do as running is essential to military athlete fitness? Will the bike, rowing or some other excercise give me the same level of fitness to go out and pass physical fitness tests? This doesn’t mean I cant run I should just not make it my norm.
Thank you for your help and guidance as always.
ANSWER
There’s no shortcut. You have to run to do well at running, period. Can you do another activity and still pass the PFT? I can’t guarantee it – depends mostly on how good of a natural runner you are.
That being said, biking will have the most transfer. In terms of substitutes, think time, not mileage. If the session calls for a 5 mile run, and you run 9 minute miles, bike for 45 minutes.
– Rob
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QUESTION
My name is J. from Sydney, Australia. I just started the monthly subscription last week.
first off, thanks so much for the awesome programming, I’ve been looking over all the plans you have and they are epic.
my question about training progression:
I have a tough mudder coming up end of October that is unique in that I will be completing it carrying a 45lb fuel can (we call it a Jerry can) . I’m doing this to raise money for charity. what would you recommend plan wise to help me prep for this? obviously there is the tough mudder plan, anything else I should add?
From there, I’m expecting to start Australian army officer college at the beginning of next year – any of the plans you recommend on the monthly subscription, our should I pick up the army OCS plan as well?
Thanks for your time coach.
ANSWERS
1) Do the Tough Mudder Plan with the 45-pound Jerry can.
2) Yes – I’d recommend the ARMY OCS Training Plan.
– Rob
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QUESTION
Does Operator Achilles focus on rotation and anti-rotational movements like hector?
ANSWER
All these plans deploy our Chassis Integrity theory – Low Back/Extension, rotation, anti-rotation, Total (multi) chassis movements.
– Rob
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QUESTION
Have you had any feedback on your SFOD D plan, as in guys that made it?
ANSWER
Yes. But as you know they can’t go into any detail. Some has been direct, but most comes in the form of, “I used your plan successfully for selection and now need a plan for ….”
I have never heard from someone who use the plan, wasn’t selected, and blamed the plan.
– Rob
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QUESTION
Ski season coming soon & every year I have the same issue. Weak adductors. After a full day in Big Sky my adductor muscles hurt.
I’m a 50 year old gym rat. Do the big lifts like squats & deadlifts, but still have this issue.
Any advice how I can develop these muscles?
ANSWER
Can’t help here.
I will tell you that when I started coaching, we tried bunches of heavy squats and dead lifts and lunges, etc. to prepare for ski season. My athletes all got really strong and good at these lifts, but died at the resort on opening day. They were pissed and I was embarrassed.
Alpine skiing isn’t a strength sport, it’s a strength endurance sport. As well, it doesn’t require lots of the concentric strength developed by squats and dead lifts, but eccentric strength.
I changed it up immediately, and developed my own approach to dryland ski training. I’d recommend you start our Dryland Ski Training Plan 6 weeks before Big Sky opens.
– Rob
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QUESTION
First off I absolutely love the program you have going with 357. My body gets its ass kicked everyday and I love it. Once I finish 357 can you recommend another CF based strength program? I really love the programming of 357 and was wondering if there’s another program I can hit after 357!
ANSWER
Next, I’d recommend you split your time in the gym with some running/rucking and do Valor: http://mtntactical.com/shop/valor/
– Rob
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QUESTION
I have just signed up for the monthly subscription. I am working on losing weight and trying to get in better shape for the upcoming backpacking season. Which is the winter and spring for me. I also have access to a climbing gym now. My question is can I substitute mountain biking or rowing for running? I’ve had three knee surgeries on my right knee and cannot run. What would be the appropriate distance to sub for running on a rowing machine?
ANSWER
Better would be to fast walk with a 25# pack and do the prescribed running mileage. If you are backpacking – this would transfer the best.
Next would be biking – not rowing. Biking will transfer better – but not as well as walking with a pack.
Bike sub – think time, not distance. So it the plan calls for a 3 mile run, figure it will take you 10 min/mile or 30 minutes and bike for 30 minutes.
– Rob
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QUESTION
I am currently training to go into the CCT career field. I am currently in the military and I am trying to cross train into CCT. Long story short, I’m deployed and don’t have access to my ruck or to a 60# sandbag to work out with. Is there any way to supplement these pieces of equipment? Also, when I do get back home and start rucking again what kind of filler should I use and how should I put it in the ruck? I know not to use sand but that’s the end of my knowledge towards the subject. Any help would be appreciated.
ANSWER
You can’t get a backpack of some type downrange?
You can make a sandbag – any dufflebag full of dirt will do. I’ve seen guys downrange make ’em out of laundry bags and duct tape.
Ruck filler? We use dumbbells and iron plates. But 60# of sand, chains, rocks, whatever will do. Something you can leave in the ruck.
Don’t overthink this stuff. Be resourceful and start training.
– Rob
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QUESTION
I’ve just started week three of the APFT Improvement Plan, and my record APFT is in 3 1/2 weeks. I’m confident I will max out my run and sit ups, but my push ups are suffering this year. (They’re usually my strongest event.) I really neglected my upper body this summer and lost a lot of strength as I was preparing for some peak bagging.
I only managed 52 push ups on my last diagnostic which was only two more than the first diagnostic. I need to do 66 push ups to max out the test for my age group. Any suggestions on how I can improve this in such short time? Do I need to do more push ups daily in addition to what’s prescribed in the plan?
My training follows the same pattern each year. I usually prepare for a 14er and climb it in July then I start the APFT plan in late August for the test in October. How might avoid this problem in the future? how could I modify the trainjng to maintain my upper body strength?
thanks so much for the help.
ANSWER
I wouldn’t recommend adding pushups to the APFT Plan – see if you’re making the progressions first. It’s fairly intense.
If so, I’d add in “grease the grove” push ups – multiple sets of 5-15 – no where near strain or failure – frequently throughout the day.
Training – You know the answer. You need to add in more upper body work. From our stuff you may want to try the Upper Body Round Robin Training Plan – or the upper body programming from the Ultimate Meathead Strength Plan 2-3x/week.
– Rob
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QUESTION
I am active duty US Navy, and am applying for rescue swimmer school here shortly (technically I am a corpsman applying for Search and Rescue program, not AIRR, but most of the pipeline is very similar). I was curious what you thought would be a good program set for me to follow to prepare. I am traditionally a heavy weights, powerlifting kinda guy, and know that this will entail a big shift in training type.
There is no formal entrance test for SAR, but it is recommended that you perform a PST using AIRR rules. I’m a good swimmer though (swam in high school) and my push-ups and pullups are strong. The run is my weakest part by far, the best 1.5 mile I’ve ever gotten was 10:30, and it’s probably closer to 11:00-11:30 now.
Anyway, if you have time, please let me know what you think would be a good set of programs for me. I have about a year or so before I leave, so I have a little time to play with. Thank you for your help and time, I hope you got a chance to enjoy your Labor Day.
ANSWER
I don’t have a specific plan for a Navy Rescue Swimmer, but we have designed one for the USCG Rescue Swimmer (http://mtntactical.com/shop/uscg-rescue-swimmer-training/).
Here’s what I’d recommend:
1) US Navy PST Training Plan: http://mtntactical.com/shop/us-navy-pst-training-plan/
2) Swimming Improvement Training Plan: http://mtntactical.com/shop/swim-improvement-plan/
3) USCG Rescue Swimmer Training Plan
The other option might be BUD/s V2 – but it’s likely too general.
– Rob
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QUESTION
Just looking for a bit of direction re: your training plans.
I was put on to your website through a colleague who has done some of your training plans and rates them very highly. If I may I would just like to give you a little bit of my back story. I am based in the UK and my main job is a desk based one Monday to Friday however I have also, for the last 3 years, been training with the Royal Marines Reserves here in Bristol. A year and a half ago after completing most of the training I tore my left Soleus on the first commando test (endurance course). I then tried to rush my unguided rehab a few times with predictable results and eventually ended up tearing the same calf again multiple times and to top it off also tore my right calf in the same pace. So I forked out a load of cash for a good physio and have just completed 12 weeks of rest and rehab and seemed to have found the source of the problem (Old ankle injury causing lack of mobility/ stabiity in my right ankle). But I have not run or yomped (rucked) consistently for over a year and a half. I am still with the reserves and they have been good to keep me on. I am 31 now and really could do with a training plan or a few that will help me ramp up the phys with an eye on completing the commando tests in May 2017. I have been okayed to start phys again but to ramp it up slowly so as of the moment I am doing a 22lbs weighed run once a week for 3 miles at 10 min/mile ace and running the same distance at a slightly higher pace once a week but that is it as far as impact is concerned. It is a bit slow going as I have been stopping as soon as I felt a twinge in either leg but I think the reality is that I’m getting phantom pains an am just uber tuned in to how the calfs are feeling. Anyhow I will end the long ramble there. I know that one or both of the calfs may go again but I’m determined to be as smart as possible in ramping up my training to give me the best possible chance of overcoming the injuries and passing the commando course. You guys seem mega tuned in to this kind of phys so any direction or advice would be greatly appreciated.
ANSWER
Pretty unique injuries and I don’t have a custom answer for you.
But in general – increasing your overall strength – exp. on the lower end, will help.
From our stuff I’d recommend our Post-Rehab Leg Injury Training Plan. This plan is designed specifically for athletes like you coming back after injury/rehab, cleared to train. It’s focused on increasing lower body strength/power: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/
– Rob
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QUESTION
First of all, thanks for the great programing.
My situation is this. I was born with Poland Syndrome. I will give you the cliff notes of it. Umbilical cord wraps around a limb for a brief time in the womb and certain parts do not grow. For me it was my left pectoral major. Additionally, my left arm is about 1/4 to 1/2 an inch shorter. That means most of the muscle groups in my left arm are smaller than my right. So a disadvantage when it comes to Bench Press, Pushups and Pull ups (I am also 6’5). With that height, squatting, cleans and snatchs are bit of an issue as well. I am a runner and enjoy running and rucking but have failed pushups at Ranger school or Pre Ranger more times than I want to remember. I am 34 and have been in the Army almost 15 years and running out of time to pass that school. Have you ever come across anyone with this? Is there anything you could recommend to help with my upper body strength? I have done the push up formula you have in the Ranger School plan and APFT plan and while it did increase the numbers(for strict pushups), I still maxed out at the 55-60 mark(me counting, not the RIs). Now doing them the regular APFT way where you go as fast as possible I saw huge gains. But not the slow, steady rep they look for at school.
ANSWER
Your size may be the bigger obstacle for you. The shorter arm shouldn’t make much of a difference, and I’m guessing your left shoulder and tricep long ago compensated for your pec.
In general, the best way to improve at push ups, is push ups.
Increasing overall strength may also help – it won’t hurt. Especially bench press – our own study has shown that 1RM Bench Press correlates with push up numbers. (http://mtntactical.com/strong-swift-durable-articles/best-way-improve-push-ups-pilot-test-results/)
I don’t have the quick answer for you – but here are a couple options.
1) Do a combined cycle of Max Effort Bench Press/Military Press and cadence push up programming – following the APFT protocol. I’d recommend the Rat 6 programming progression for the Max Effort Bench Press/Military Press work. Do the 1RM work on Mondays/Thursdays, and the APFT protocol on Tuesdays/Fridays – leave the upper body alone on Wednesday.
2) Do the APFT protocol – or any other, in a 25# weight vest – using the cadence.
Both are aimed an increasing strength and push ups.
Wish I could offer more.
– Rob
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QUESTION
I’ve asked you a question about this in the past, but now that I’ve done the program for a few days, I have another question. I’m 49 years old and by Wednesday or Thursday of every week on the Army OCS program, I’m wiped out. I have no motivation to train again. Other than extend the time it takes to complete the training, what would the impact be if I trained 2 days on, 1 day off to give my body more recovery time? Is that a reasonable approach?
ANSWER
2/1 will work. No worries.
– Rob
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QUESTION
I’ve been separated from the army for just over a year, and during that time i haven’t been kind to my body, not much physical activity, and poor dietary habits. I’m starting fresh but I’ve gain a significant amount of weight since I’ve left and I’m worried about starting off doing too much too soon, especially with running and my knees.
Suggestions?
My thoughts have been the APFT plan since it scales easily, and replacing the running with something non impact initially, and obviously correcting the diet, and then when I shed some weight ease back into running.
ANSWER
Solid plan on the APFT. My other recommendation would be bodyweight foundation.
– Rob
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QUESTION
I purchased the Bodyweight Foundation training plan and will be using it as an intro into your programming. I am a relatively fit athlete and would like to eventually build up to the 50 Mile Ultra Running plan. Do you have any suggestions about the progression of plans I should use to proceed from Bodyweight Foundation to the 5O Mile Ultra Running Plan?
ANSWER
Start with the Meathead Marathon Training Plan, then follow it with the Ultra Pre-Season Training Plan.
– Rob
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QUESTION
What would you recommend for getting back into it? I just graduated Ranger School, so I’m pretty weak, and to top it off I deploy in a few months.
ANSWER
1-2 week total rest. First week, eat anything you want. Week 2 – start cleaning up your diet, 5/2 “clean/dirty.”
Training – Start back with strength, but likely just 2-3 times a week. Pay as much attention to your head as your body. If you don’t want to be in the gym, don’t be.
Rat 6 or Big 24. These include work capacity efforts, which are okay.
Congrats on Ranger and good luck!
– Rob
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QUESTION
If you were putting together a training packet using existing programmes on the site for a multi-week ski touring expedition dragging heavy pulks in 12 – 18 months time what would you recommend doing?
ANSWER
My quick answer would be:
1) Alpinist Fitness Assessment Training Plan – minus the climbing unless you climb too
2) Backcountry Ski Training Plan
3) Mountain Base Sessions for several months
4) Denali Training Plan just prior to your trip. It includes tire drags for that portion of Denali.
What are the specific details of your trip – esp. sled load, elevation gain and daily mileage?
– Rob
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