Questions include Maintaining Operator Fitness While Traveling, Training for the GoRuck Light, Improving Endurance for the APFT, What to Do Between BUD/S V2 and PSTs, Meeting the New Q Standards, The Difference Between Ranger School and Ruck-Based Selection Plans and more…
Kudos
I just wanted to let you know that I was recently selected and given the opportunity to proceed to the Q! I would highly recommend you’re programming to all prospective candidates, particularly the ruck based selection program. The longer rucks and training sessions WILL pay off in the later days of the process.
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Just wanted to say thanks for what you guys do. I completed 2 months of the 4 week Run and Ruck improvement plan (I was safe about it). I did this to compete for slots in my unit for upcoming Ranger School. I blew away everyone and I had to tell ’em about you guys. Some had heard of it before, but now I guarantee they will look harder. Keep the company alive and keep doing great things. I am hooked on your programs. I am buying the Ranger Prep packet now, I should go in Fall 2015. I can’t wait to tell you guys how it goes. Thanks again.
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Just a quick thank you for the programming. All of my lifts improved by 7%, all while being on travel status 3 out of the last 6 weeks. Pretty cool.
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Two platoons from my company have been using your APFT program and are currently at the halfway point. They took their diagnostic APFT yesterday, and both platoon averages went up about 10 points. There are not a lot of skeptics in A Co any longer.
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Question
My unit training NCO recommended I look into your program. I am a 47 years old 5’3” male. I scored 290 on my last APFT. I weigh in at 163 even. I am stuck I just can’t seem to lose the 5 pounds I HAVE to lose. I barely pass my tape test. I am eating clean keep the cal intake at 1700 a day. Cardio twice a day for a total of one hour a day. Mon Wed Frid I am following a 5×5 routine. Tues Thur I do kettle bells for 20 mins. I take the weekend off however I cut back my cals to 1400 a day and take at least an hour walk each day.
Answer
It seems your focus is losing weight – 80% of that is diet, and if you’re eating clean, you can’t do much more. At 47, your metabolism has slowed significantly …. so it’s not like when we were young (I’ll be 47 next month).
On my list is to build a weight loss program, but I just haven’t gotten to it yet.
Training recommendation – less heavy lifting and easy cardio. More intense work capacity.
From our stuff, I’d recommend the 3-30 Work Capacity Cycle: http://mtntactical.com/shop/3-30-work-capacity-cycle/
Question
I am a big fan of your programming, I have been doing it off and on for years and have been doing only the operator sessions for about a year or so. I was an 18D in 3rd group and am currently an 18 D in 20th group and attending PA school. I am going on a vacation next week and will not have access to a gym, I was wondering if you could give me some suggestions for bodyweight workouts I might be able to do.
Answer
In general, when guys go on vacation I recommend they vacate from training too. If you can’t do that – I like to keep non-running sessions short and intense. See below:
Monday:
(1) 10 Rounds
Mini Leg Blaster
10x Hand Release Push Ups
10x EOs
Tuesday:
(1) 60 Minute Moderate Run
Wed:
(1) 10 Rounds
3x In Place Lunges
3x Squat Jumps
3x Clapping Push Ups
(2) 10 Rounds
5x Pull Ups
10x Toes to Sky
Thurs:
(1) 60 Minute Moderate Run
Friday:
(1) Bodyweight Rob Shauls for 30 Minutes ….
Bodyweight Rob Shaul = 4x Walking Lunges (8x steps total) + 4x Burpees
(2) 6 Rounds
20 Second Sit ups
20 Second EO’s
20 Second Rest
Enjoy!
Question
Need a 60 min. Heavy basics….deadlift, bench, squats, rows, presses… to gain predominantly strength. Do ya have one made up?
Answer
Rat 6: http://mtntactical.com/shop/rat-6-strength/
Question
Hurt my back breaching a door. I bought the low back fitness plan-which the doc thinks will be great. However he has cleared me for body weight only for the next few weeks. I have a PT test next month. I thought the Navy PST plan would be the best fit. Sit ups irritate things right now. How about planks for time instead? Should I add the low back complex on to the end of the work out? Any thoughts on how to blend? I’m just looking to get through the PT test before taking a week or two off and then starting low back fitness.
Answer
I’m not a doctor and can’t advise you here. If it’s the APFT I’d recommend that plan and replacing the situps with 60-second planks. The Low Back Complex is good – as long as it doesn’t irritate your back. Be safe and smart.
Question
Just another question here. I recently discovered the Go Ruck challenge events (partially through your page) and I noticed that you have preparation training packets/programs for them. Which of those would you recommend for someone if they wanted to do the Go Ruck Light? Would you recommend the first one on your page or no?
Answer
I’d recommend the GoRuck Challenge Training Plan: http://mtntactical.com/shop/goruck-challenge-training-plan/
Question
I feel like I’ve lost a great bit of strength and maybe even conditioning though due to the absence of actual PT and exercise throughout selection. I’ll probably be attending the Q in a few months but I’m slotted to attend airborne school in about two weeks. My question is what should I do, and how should I go about planning my training to be ready for airborne in the short term, but also ready for the Q in the longer term (2-5 months away)? I’d like to start up again tomorrow if possible. I feel recovered enough to begin training. I’m a skinny small framed guy so I definitely need to gain strength and size just to be durable enough to handle the progressively heavier loads and ruck weights in the near future. Any advice would be greatly appreciated.
Answer
Congrats!
I’d recommend the Special Forces Qualification Course Training Plan: http://mtntactical.com/shop/special-forces-qualification-course-training-plan/
Question
Hi, I’m leaving for bootcamp August 25, that’s three months and a week from now.
My question is: would any of your other programs substitute for your TACP prep? I already purchased a couple of your plans and I was wondering what you used to tell people to do before you had a TACP-specific plan. Ruck-based selection? Run improvement? Any others? Or is the TACP plan really too unique?
Answer
If you’re going to TACP school after boot camp, do the TACP Plan: http://mtntactical.com/shop/usaf-tacp-training-plan/
We don’t re-tread existing plans and rename them. Every one of our sport/school/selection-specific training plans begins with extensive research on the particulars of that event including entry PFTs, and the plan is designed specifically to the fitness demands of the event.
Question
I will be participating in AFROTC at University, with the end goal of becoming a special tactics officer. i am not new to the military due to currently deployed family members and personal interest. i want to not only be selected for a slot at combat control selection, but i also want to be as physically prepared as possible. 2 years ago i weighed 240+ pounds and decided that it was time to make a change. I lost 60 lbs and switched over from football to wrestling. this made my body completely transform itself into an endurance focused being. i can currently do 75 pushups, 85 sit-ups and run a 10:45 1.5 mile. I can also complete the 25 meter under waters no problem. now that you know a little about me, these are my questions. First, which plan would you say suits me the best? money is tight, and i would like to know for sure what i am buying. second will your plans help me reach my goals of 100+ pushups and sit-ups, and a sub 10 min 1.5 mile run?
Answer
A great place for you to start our stuff and begin your journey to CCT would be the USAF PAST Training Plan: http://mtntactical.com/shop/usaf-past-training-plan/
Question
I recently moved from a climbing Mecca to NW Montana. I just finished up the Bodyweight program during the transition and it kept me fit and engaged with basically no gear. I’ve been battling gravity for years and that program uses it to make you stronger. Good program!
I will be building a series of climbing walls in the basement and working through the ice and rock climbing programming since there is no gym around and not as much rock.
What are the angles of your walls? Tech? Campus? System/HIT? Others?
Thanks for the great workouts! They never disappoint !
Answer
Tech Board – 20-25 degrees. We use Metolius Woody Holds – which seems to save skin.
Campus – 10 degrees. I had my own campus rungs made – to start I’d recommend the medium width from Metolius.
System – 10-15 degrees. Not sure you’d need this. – I’d focus on Campus and Tech.
For ice tool work, we use plastic rock holds. as well as hinges from doors. These work great!
Question
I’m a 13 year service member that has problem…. I suck at endurance events, my current stats are: 65″ height, 178 lbs, and 14%bf. My last APFT: 96 pushups, 72 situps, 16:45 2-mile, 25:55 3-mile, and 1:35:00 3-mile ruck with 40lb ruck + weapon. I simply want to get better in endurance, I’m tired of being near the last on all release rucks and runs.
Answer
We’ve got just the plan for you, the Military Athlete Endurance Training Plan: http://mtntactical.com/shop/military-athlete-endurance-training-cycle/
Focus is on running and rucking, with some bodyweight work thrown in.
Good luck!
Question
I am a 52 year old FBI Supervisory Special Agent deployed to the US Embassy here in Kabul, Afghanistan. A buddy recommended your website and while checking it out – I saw that you had a program for us over 45. I am a 2 year fan of Crossfit but my body is struggling to keep up without a lot of ice and ibuprofen. So I purchased a six month subscription and have been busting through Cub – with it being a body weight plan – I am a big fan.
Now to my question – what should I do if I am struggling with the 5th set of push-ups – I notice my form is going out the window as I am contorting my body to complete the set – today I just couldn’t get the last two – should I be working to keep good form and the numbers will come?
Any suggestions or assistance would be greatly appreciated.
Great concept and web-site
Answer
You’re not alone – push ups, especially these hand release push ups, are hard. Go to your knees to get the 5th set. No same – I’ve had to do the same from time to time.
Question
I’m about to finish the BUD/S V2 program. You told me to come and speak to you after I was done with the program. I have about 7 months until I can enlist and officially start taking PSTs. What would you recommend me to do in that time frame? I’d like to mention that I enjoy backcountry hunting and mountain climbing.
Answer
Best would be to subscribe to the Operator Sessions and follow along until 6 or 8 weeks out, then cancel (you can cancel anytime) and either re-complete the BUD/s V2 plan, or do the US Navy PST Training Plan (http://mtntactical.com/shop/us-navy-pst-training-plan/) directly before boot camp.
If you’d rather not subscribe, next I’d recommend Valor (http://mtntactical.com/shop/valor/).
Question
I was referred to you by one of the guys I went through selection with for a new fitness program. I’m looking for something to get me above and beyond the new standards for the Q which are a minimum of 52 push-ups( will be raise to 57) 62 sit-ups(standard will also be raised to 68 by my class date) and 14:54 2 mile run( expecting it to be raise to 14:30). With an overall score of 240 or greater on the 17-21 year old APFT. As well as 50m swim, 5 Mile run(40 minutes or less) 7 dead hand pull ups, 30’ rope clime, and 12 Mile Ruck(3 hours or less 45lbs dry plus 6 qts of water. I’ve already met these standards but assessment took its toll and I need to start rebuilding. Any ideas, also I’m definitely ok with being a guinea pig if need be.
Answer
You need our Q-Course Training Program, which is designed exactly for these demands, as well as many of the others you’ll face at Q-Course.
http://mtntactical.com/shop/special-forces-qualification-course-training-plan/
Question
Third week of Husky.
Doing ok with the increase in endurance, but I’m noticing that I’m not feeling strong. Did a set of push ups prior to my run and did like 20 and was maxed out?
I haven’t been strict on the diet, need to get on that.
Muscles and joints ok from the running, the Hoka’s are helping.
One a days, work great for my schedule.
Thinking about adding some rucking in place of the running, any thoughts?
Answer
I’ve lost some strength for sure – esp. leg strength – after Cub – which is bodyweight-based, we shift to heavy barbell strength 2x/week and work in some rucking.
Understand with my loss of strength, I’ve also become lighter through loss of leg mass, and am moving much better.
The goal here isn’t to keep up with the young guys, but to find a level of fitness programming which gets the job done for outdoor pursuits, but realizes our need for more recovery, increased endurance, and less strength.
The loss of strength is a hit to the ego, for sure! But it’s all part of the journey.
Adding rucking? – sure – replace one of the run days with a ruck run day …. 45#.
Question
I am a 51 year old Policeman (Patrolman) and Army National Guard Officer. I had open-heart surgery 18 months ago and have fully healed.
I am looking for an exercise program to improve my overall fitness, increase strength and improve my APFT performance. Other programs I have tried in the past two months show no improvement.
You were recommended to me by my son, an active-duty Marine you have helped.
Thank you, in advance.
Answer
I’d recommend you start our stuff with the APFT Training Plan (http://mtntactical.com/shop/apft-plan/).
This plan has you complete the APFT, and then uses your scores for the subsequent programming. This way is automatically “scales” to the incoming fitness of the athlete. We’ve had great luck with it.
It’s a great way to start our stuff, push your fitness, and improve your APFT scores all at the same time.
Question
I want to thank you and your team for the quality training programs you all provide. Looking at the most popular choices I was wondering if you could elaborate on the differences between the Ranger School Prep Plan and the Ruck Based Selection plan. Such as, does one have more carryover than the other, are they about same in intensities with more focus in one event? I am looking for a training program that focuses on rucking specifically, but does not neglect other fields fitness. Thank you for your help and all that you do.
Answer
The Ruck Based Selection Training Program (http://mtntactical.com/shop/ruck-based-selection-training-program/) is specifically designed for shorter, more intense selections/events like SFAS. So it’s loading and intensity is greater than Ranger School.
The Ranger School Training Plan (http://mtntactical.com/shop/ranger-school-training-plan/ is specifically designed for Ranger School, which, as I understand, starts fairly intense, but becomes a long grind. So the plan is less intense, and more endurance focused.
I’m not sure your event, but another option is the SFOD-D program (http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/) which has a stronger rucking focus than either the Ranger School or the Ruck Based Selection Training Program. SFOD-D selection is rucking intensive, where as SFAS includes rucking, but also team events, smoke sessions, etc.
Question
I hope you can help me, I am trying to determine what the best program is for me to start on. I am in the military and got very fit for a selection that I went to. During the selection I hurt my knee and have had to really tone down my lifting for the past couple of weeks. I am ready to hit it hard again, but I do better when I have a set program to stick to. I am considering the operator sessions or the SSD sessions. The bottom line is that I am looking for an all around good balance between speed, endurance, and strength. Thanks for the help
Answer
I’d recommend the Operator Sessions. Begin at the start of the most recent cycle – the 4.13.15 Session and work forward from there.
Question
I’ve got your SFAS packet and am eager to start. Kudos to the Ranger (v1) prep.
My question is, when doing the body weight program can I still oly lift? I have a horrible time being away from my barbell. Just curious as to your thoughts
Answer
Go a couple weeks just doing the Bodyweight plan first. This program is no joke … don’t be fooled by “bodyweight.”
See how you’re recovering – esp. your legs, then add in some limited Oly lifting if you chose. Leg blasters …… you’ll see.
Question
I’m looking to increase my strength but also increase mass as well. I know that the Hypertrophy for skinny guys is a plan I will use. What is good follow up plan after that? Also do you have a packet for a bunch of strength plans in one?
Answer
I’d recommend Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/) after the skinny guys program.
We do have a Strength Packet here: http://mtntactical.com/shop/military-athlete-strength-packet/, it includes Rat 6.
Question
I am interested in purchasing your Ranger School Training Plan, but I recently had shoulder surgery (anterior labrum repair). I am wondering if your recommendation would be to start somewhere else before your Ranger Training Plan. If so do you have a plan that is catered toward the surgery I had?
Answer
We have a specific training plan for Post-Rehab Knees, but not for shoulders, so I’m not sure what to tell you. I’m not a doctor, nor do I know where you are in your surgery. However, if you’re facing Ranger School in 7-8 weeks, you should start the Ranger School Plan (http://mtntactical.com/shop/ranger-school-training-plan/) now, and be cautious with your shoulder.
Question
First and foremost, I really appreciate the site and all that you do. I have done a few of your programs in the past (Big 24, Strength and Honor, Army PFT, etc.) with good results. I am currently coming off a foot injury—I had a small fracture and some tendinitis from long runs on rocky roads. This happened last June and I am finally getting back to “normal”–first thing in the morning is still painful but by the time I get down my stairs I can put full weight on my foot and move fine. I have been mainly lifting weights for my upper body and anything else that didn’t require too much weight on my foot. Because of the extended time of my injury, my endurance has dwindled drastically and I have gained probably 20 pounds. To help get me back into training I am currently in the middle of your “On Ramp” program. I am performing well on strength days and my work capacity days are improving. I am not too sore and my foot is fine through the longer runs on Fridays and feels fine the next day. My question (finally) is, where do you recommend I go once I complete On Ramp? I am former military, currently a police officer, and I am considering trying to commission in the Army National Guard. I was an avid backpacker/hunter before my injury and plan on getting back into it. A good friend and I are planning on moving up from backpacking and getting into mountaineering in hopes to get to tackle Denali, down the road. I would appreciate any feedback and/or advice you could provide. Again, I appreciate all that you and your programs have done for me in the past.
Answer
I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/), with some modification. Cut the rucking distances in half, and walk, don’t ruck run. Do the running as prescribed.
The endurance work in this plan will continue to build your foot’s durability, and the rucking will help with your backpacking.