Questions include: Tailoring your Subscription to Specific Training Goals, Why Not to Repeat Selection Prep Programs in a Row, Training Rucking and PT Simultaneously, Best Plan for Training Endurance, One Year Out From Ranger School – Where To Start, Plan for Cutting Bodyfat, Preparing for PJ Apprentice Course and more..
I just wanted to give you a quick shout out. I contacted you about possibly remote training my sister who is an elite marathoner. Not knowing her as an athlete, I knew it would be a long shot. After assessing her past injuries and the symptoms she was feeling I went with the Athena program. After a 2014 full of injuries we focused on Athena and I’m happy to inform you she’s injury free and just completed her first (yes first) marathon in 2:35:29. Can’t thank you enough for the programs being so accessible. Her name is Caitlin Comfort. Watch out for her at the Olympic trials in 2016. Thanks again.
I’m in the Army (10th Mountain Div) looking to prepare for the Best Sapper competition in April of 2016. I saw that you guys have a plan for Best Ranger on the site, which intrigued me. My only concern was that the plan is only 13 weeks long. I always like having a training goal, so I’d rather turn that into a full 9 month training cycle much like the annual subscriptions that you guys also offer. To what extent can those longer term subscriptions tailored to an individual event like Best Sapper? Also, I’m deploying for 9 months to Kandahar later this month, so this training will take place overseas. While that will eliminate a lot of distractions and the altitude will be a boon, it also might require some extra flexibility with the training schedule, given the unpredictable nature and timing of missions.
A bit of my athletic history: I was a rower and serious soccer player in high school, then a varsity heavyweight rower at Columbia University (roughly 10 training sessions per week with a heavy cardiovascular focus, and ton of time on the C2 Ergometer). While at school, I trained over the summers on basic strength/conditioning with Rob MacDonald of Gym Jones (I don’t know if you know of them, a climbing/MMA gym in Salt Lake City)
Since graduating two years ago, I have attended both Sapper and Ranger School within the last year, which took a pretty nasty toll on my body. I graduated Ranger school in late April, and since then have been recovering and focusing on long cardio/core strength. I’m looking to get back in the swing of a regular program, and my Battalion Commander asked me to represent the battalion at next year’s best Sapper.
I’d be curious to hear your thoughts on whether this a good place to look for a serious, long-term, but ultimately somewhat flexible training plan. If it is, I look forward to getting started training with you guys.
In general, the further you are away from a competitive event, the more general your training can be. As you get closer, your programming needs to get more sport-specific.
This is how I recommend athletes use our programming. Our general fitness programming for military athletes is a subscription to the Operator Sessions – which cycle through strength, endurance, work capacity, and stamina. The Operator Sessions are designed to lay a strong foundation of military-focused based fitness upon which you can build through one of the sport/selection/course-specific training plans.
What I’d recommend for you is a subscription to the Operator Sessions, then canceling your subscription 13 weeks out from Sapper comp and completing the Best Ranger Training Plan (http://mtntactical.com/shop/best-ranger-competition-training-plan/).
It’s important to understand that our selection/sport/course-specific training plans are no joke – they are progressive (get harder as you work through them) but don’t begin at a low or easy level. Most athletes won’t be able to complete the plans without coming to them with a high level of base fitness.
My cousin and I have gone through 3 of your programs since January. Actually 4 if you count the “on boarding” program as well. So far we’ve done hypertrophy for skinny guys, 357 strength and we are going into week 4 of big 24. I’m relatively thin, and am trying to add mass. My cousin is a bigger guy trying to slim down a bit. All of the programs have helped us gain mass and slim down a bit. Just wondering what program you would recommend at this point? If it means going back to one of the former programs that’s fine. Just wanted to get your input. Thanks.
Best would be a subscription to the website and following the LE Officer Sessions.
Next best would be a turn to work capacity. A great plan to try would be Valor: http://mtntactical.com/shop/valor/
My fiancé bought our 13 year old daughter your Athena program. He also purchased the one legged injury program when she broke her ankle 6 weeks ago that she just finished once she got cleared to come back. She is now in the full recovery program and doing the Athena program but still needs to work on her ankle strength and mobility.
Do you have any recommendations on additional ankle mobility and strength she can include in this program? I appreciate any insight you can provide!
The only thing I might suggest is our Post-Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/
But she wouldn’t want to double up this with Athena. Rather, she should probably stop Athena now, and do this plan, then move on to Athena.
I live in Texas and have signed up for the 25k mountain run. I have never done a mountain run, but I am a rock climber. I’ve done some research, but I am still looking for some advice for training. I’m a teacher so after June 25 until August 15, I’ll be in Colorado, Sierra Nevadas and Utah, but 2 weeks before the race I’ll be back in Texas.
Do you have a recommendation for a training plan? I’m an experienced runner, lots of half marathons and two full marathons, but I love mountains and rock..so I decided to just dive in..
Any advice would be appreciated…also I am happy to purchase a training plan, just need guidance.
The issue becomes mode-specific cardio for uphills and leg strength for the down hills.
Progressively increasing your mountain runs this summer will address both – I would find the total elevation gain/loss for your 25K and ensure you’re building not only to 25k in distance, but also the elevation gain/loss. Google maps is great for this. So … you could just mountain run to prepare.
You can also supplement your running with one of our plans. There are a couple choices:
1) Ultra Pre-season Training Plan (http://mtntactical.com/shop/ultra-running-preseason-training-program/) – This plan includes both body-weight focused strength and running progression. The top of the running progression is 18 miles, so it’s a little more than you need.
2) Peak Bagger Training Plan (http://mtntactical.com/shop/peak-bagger-training-plan/) I designed this plan for peak bagging trips and it is laser focused on leg strength and uphill cardio.You could do your own running programming, or use a 1/2 marathon plan for progressions, and supplement with 2-3 sessions from this plan per week.
Last 2 weeks in Texas …. if you’re just running, work in stadium stairs.
My Marines & I are getting ready to start up you 6-week endurance
cycle. Before we do I had a couple of questions looking for ideas &
clarification. As always, appreciate everything you & your staff do for us.
On another note, loved the 6-week Hybrid cycle. Improved on everything [PP
195# (+5) /HL 325# (+25) /PU 20 (+5) /3-mile 19:55 (-2:15) /3-mile RUCK
35:35 (-6:00)] except my HSC (175#). I just couldn’t come out of my squat
position with 180#. Great stuff.
I have a Marine dealing with some pretty bad wrist problems. Push-ups,
pull-ups, & burpees are a no-go. Do you recommend any substitutions for
How important is it that we stay within our 1-mile pace time; even though it
is slower than our 3-mile pace? What is the logic behind this reasoning?
- Have him try Dumbbell Bench Presses and 1-Arm Rows at 45#.
- We’re training aerobic base with this cycle, not speed over ground. You’ll be running farther, but slower, and your assessment pace.
I am hoping that you can help me pick out the right training plan from the Military Athlete website. I am a 39 yr old MSgt and I have been going through a little bit of a PT slump recently. I need to pick things up and increase my overall fitness, particularly in terms of losing fat, increasing mobility/agility and increasing strength. I also want to make significant gains in my rucking ability.
A big issue for me right now is that I am suffering from Achilles Tendonitis which has all but halted my cardio. I cannot run and I am worried that the elliptical style cardio machines may aggravate the injury. It looks like swimming and the recumbent bike may be the way for now.
All that being said, which of the Military Athlete training plans would you recommend? Can I do a ruck plan alongside a regular PT plan or should I separate both plans?
Any help would be greatly appreciated.
I’d recommend beginning our stuff with the Bodyweight Foundation (http://mtntactical.com/shop/bodyweight-foundation-training-plan/) but substitute the running the the plan with rucking at 45#.
Don’t be fooled by “bodyweight” – this plan uses assessments and follow on progressions based on your assessment results. This way it automatically scales to your incoming fitness level.
The bodyweight work in the plan is not joke.
As well, fix your diet. Here are my nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
If you have the time I have a few questions for you. A little bit of background info; I’m in the AF Pararescue Pipeline, currently in the medical phase. In 10 weeks I’ll going TDY for clinical rotations, where I’ll be working 8-12hr days, 6 days/week for 2 months. I’ll have access to a Gold’s Gym while I’m there. When I return, I’ll have about 2 months before Christmas Exodus, during which time I may be going to SERE school for 3 weeks. If I do go to SERE during this time, I will be starting the Apprentice Course (the final school in the pipeline) in January.
I just purchased an Operator Session subscription, but I’m kind of at a loss as to what to do next. Odds are I won’t be able to complete Op Sessions as prescribed during clinicals, so I’m hesitant to start the Operator Sessions now only to have to have to stop in 10 weeks. My goal is to be as well prepared as possible for the Apprentice Course, which isn’t extremely physical, but will involve rucking, sprinting, carrying heavy loads, and climbing ladders/ropes.
My focus for the last 6 months has been regaining strength and putting some weight back on (I was severely underweight after the Indoctrination Course and Dive School). I feel like I’m at the point where I want to start adding back in more rucking, shorter runs/sprints and work capacity while trying to maintain strength.
The Operator Sessions look fun, but I think it may be in my best interest to just use on of your programs and maybe couple it with the run or ruck improvement plan.
Sorry for the lengthy question, but I’d really value your stance on what I should do next.
1) Keep your subscription to the Operator Sessions and begin with the 9.9.14 Training Session, and work forward from there.
2) Cancel your subscription and purchase and complete Valor: http://mtntactical.com/shop/valor/
These are essentially the same recommendation. Valor was based on the Operator Session cycle that began with the assessment on 9.9.14. This cycle and plan combine gym-based strength and work capacity, with hard, track-based 1 mile run and ruck run intervals.
Have you thought about licensing/franchising in new locations?
I (and a significant number of other military members in this town) work on 24-hour shifts. I looked around for a 24-hour Crossfit open box that was properly equipped to do your workouts as I prepare for SFAS, but they simply don’t exist here. Rather than attempting to open an entirely new brand of gym, my thoughts were that if I tap into your expertise, and fly your flag (as it were) in exchange for giving you an equity stake in the gym, we could mutually benefit.
If you’re looking for somewhere to expand, you couldn’t ask for a better location. C Springs is both host to 5 military bases, and located literally at the foot of the Rocky Mountains. SSD could brand a gym under both it’s Military Athlete and Mountain Athlete banners here and be attractive to two distinct demographics.
Have you given this sort of arrangement any thought before?
We hope to expand someday but will not franchise, affilate or license. Quality control becomes too much of an issue.
Right now, only two expansion locations are being considered – Colorado Springs and Tacoma.
I just recently purchased your 10 week SASR prep guide. Currently playing college football and heading into my last season. Needless to say, my training now is primarily strength/power type stuff, lower rep, heavy weight.
I looked through the guide, which I plan on starting immediately post season and noticed there was not much ‘lifting’ (in the traditional sense) involved.
I plan on heading home and aiming for 2 Commando Regt selection late next year depending on intake times etc. If I was to begin training for selection in January 2016 following the SASR guide of yours, because it may be 6-8 months before I actually begin selection, would it be wise to keep up some form of lifting such as a dead lift, squat, bench type trio? Even weight pull ups and heavier military press for a 6-12 rep range say?
Just curious if I would lose too much strength which I believe helps a lot with my rucks and handling loads like that. I have a reasonably strong back and bloody long legs that I think gives me an advantage in those areas and do not want to lose it.
I know its still a while off and this is a bit of a mouthful, but your opinion would be greatly appreciated.
In general, the closer to the “event” or selection, the more sport specific your training should be.
SASR and similar selections aren’t strength events, they are mode-specific stamina and endurance efforts.
This is what the programming in our SASR plan (http://mtntactical.com/shop/sasr-selection-training-plan/) represents.
We also train heavy in the gym with the barbell as part of the daily Operator Sessions. And certainly general strength helps with heavy rucking ….. but the best way to improve rucking is to ruck. I really like my athletes to be fairly strong as much for overall durability as for performance.
Yes – you’re going to lose some strength, and hopefully, some extra muscle mass as well, during the 10 week train up to selection, but you won’t lose all your strength. What you really need you’ll naturally “use” for the rucking in the plan. You’ll want to go into selection strong, swift and durable …. not overly strong or overly bulky … these will slow you down.
Heavy strength training can be part of your programming leading up to beginning the SASR plan. But it shouldn’t be all you’re doing – you should be doing some work capacity efforts, calesthenics, distance running and rucking.
Once you begin the plan, follow it’s programming. It’s no joke. Don’t double up. Trust the programming.
ive been working a run into the ultimate meathead plan. Hamstring is progressing nicely, im up to 3.5 (slow) miles, and im hoping to be at 5 by the end of meathead. Like I mentioned previously ive been bouncing from work capacity and strength plans for some time now and im excited (terrified?) to get back into endurance work. What plan would you suggest for getting back into endurance? My 5 mile time will be embarrassing im sure, so im expecting to have to scale whatever you throw my way. Thanks again, your plans have changed my life!
I’d recommend Fortitude (http://mtntactical.com/shop/fortitude/).
Fortitude combines focused, gym-based strength and military-specific endurance (running and ruck running).
If you would rather not ruck run, run instead for those sessions – do the same distance.
I’m just inquiring about training program for a 12 month period to reach a new level of promotion in my military career. I serve in the Irish defence force’s.
Begin with the Military Athlete OnRamp Training Plan (http://mtntactical.com/shop/on-ramp-training-plan/), then subscribe to the website and follow the daily Operator Sessions.
I have been doing your operator sessions for years, unfortunately I had an unpleasant back injury, i slipped a few discs in my lower back. I’ve finished physical therapy but have been out of training for almost 9 months. I will not really be operational anymore at this point in my career, what would you recommend to start training again, and to keep a good level of fitness? Maybe without so much rucking. Thanks!
1) If you’re back is still an issue, I’d recommend you begin with our Low Back Fitness Training Plan (http://mtntactical.com/shop/8-week-lower-back-fitness-training-program/).
2) If you’re back is solid, and you’re just unfit, start with the Bodyweight Foundation training plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/)
After bodyweight foundation, subscribe to the website and follow the SF45 sessions.
Hey, I want to buy one of your programs but need help in choosing.
I have one year till I go to ranger school. all my stats are above average except for running. I want a program that would have the classic military type gym sessions, plus main emphasis on running. which one would it be?
Begin our stuff with Fortitude (http://mtntactical.com/shop/fortitude/).
Follow up this 6-week program with a subscription to the website, and follow the Operator Sessions.
The 7 weeks directly before Ranger School, cancel your subscription and purchase and complete the Ranger School Training Plan (http://mtntactical.com/shop/ranger-school-training-plan/).
Im a Border Patrol Agent from Ajo, Arizona. A BORSTAR guy pointed me towards your website and so far I’ve had great results from your Run Improvement, SRT Kickstarter, and am currently seeing definite gains from your Patrol Officer plan, maintaining my fat percentage (6’1, 212 lbs) while putting on 5+ pounds of muscle.
I’m contacting you because I am looking to cut bodyfat when done with the Patrol Officer plan, and was wondering which of your plans would be best with that goal in mind.
We’re developing a Fat Loss training plan and it should be out next week.
However, 80-90% of bodyfat is diet related … and you can’t outwork a shitty diet.
So – you’re first step is to clean up your diet. Here are our dietary guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
A while ago I tried the sample sessions on Military Athlete and I really loved the programming, so I decided to train with one of your plans starting this summer. I’m thinking about either Valor or the subscription, but I’m not sure which one to go with. I’m wondering if you could help me out here? Thanks in advance!
So I’m 26 years old, 5’4, 145 pounds. I’ve been lifting for a year or so. My current stats are:
Back squats and Deadlift: a little more than 1.5 * BW
Bench Press: 1.2 * BW
Press: 0.8 * BW
Endurance: I’m able to run at about 9 min/mile for medium distance. I tried running at 8min/mile and was able to do 1.5 miles. Overall, i’d say my endurance is subpar.
I haven’t tested calisthenics for a while.
I wanna train with MA because I’m thinking about enlisting and hopefully trying out for special operations, but in at least 2 years (because I’m currently in grad school). So for now I don’t need selection-specific training. I just want to improve the overall fitness towards that direction. What would you say is a better option for me, Valor or subscription, or something else?
Start with Valor (http://mtntactical.com/shop/valor/), then subscribe to the website and follow the Operator Sessions.
Valor is a great plan – and it includes ruck running.
The only thing I’m a little concerned with is you’re a small guy. I’m jus 5’7″, but have 10 pounds on you and it makes a difference. Use 35# for the ruck runs, and drop the prescribed loading for the gym-based work capacity sessions by 10 pounds. They’ll still be plenty hard!
I have just about finished up the On Ramp LE Fitness Plan. I am considering moving on toward the Patrol Officer plan but before that, I realized one of my major weaknesses is running. Would you recommend that I do your Running Improvement Plan with the supplemental core program and maybe a bodyweight program? I want to work on my endurance quite a bit.
I’d recommend the Bodyweight Foundation (http://mtntactical.com/shop/bodyweight-foundation-training-plan/).
The bodyweight assessment and follow on progressions in this plan are no joke, and it includes extensive running.
I just graduated the first part of Marine OCS. Prior to this the only training I ever did was run 5 days a week, and do bodyweight movements two days a week. My run time improved drastically, coming down from 24:00 minutes to 20:35. However, since I focused on running so much my strength took a hit.
I want to get stronger, as well as run faster..essentially improving both aspects. I am not the greatest runner, running a 20:35 3 mile time. Will your programs get me faster as well as stronger? Is this possible?
I was reading your Q&As and am confused where to start. For some you recommend the Valor, Fortitude, Operator Sessions, or bodyweight programs. What should I do?
Start with Fortitude: http://mtntactical.com/shop/fortitude/
This plan brings together heavy, progressed, barbell-focused gym-based training and military-specific endurance: running and rucking. It’s the perfect training for you at this point.
The gym movements may be new. They were new for all of us at one time. Be patient and you’ll come to love them.
I am in the Pararescue training pipeline. I used your PJ selection training plan in preparation for Indoc and felt more than adequately prepared when I got there. I am just finishing up dive school now and looking to prepare for the PJ Apprentice course and was wondering what your recommendation would be on the program best suited to prepare for that course. My background is as an endurance athlete and I am mainly looking to make improvements on my strength, rucking, and work capacity. I am currently scheduled to attend the Apprentice course at the end of July, 2016. Any recommendation you have on a program or combination of programs to complete to prepare for the course would be greatly appreciated.
I recommend Valor: http://mtntactical.com/shop/valor/
Valor combines some gym-based strength, lots of gym-based work capacity, and assessed and interval based running and rucking. It’s a great fit to increase strength, rucking and work capacity.
Not a good idea for a couple reasons.
First – over training. The plan is no joke, and repeating it could lead to over training.
Second – mentally, you’ll not want to repeat it again and again.
The plan is 8 weeks, or 2 months long. Prior to beginning it I’d recommend the Operator Ugly Train Up: http://mtntactical.com/shop/operator-ugly-train-up/
Take an unload week between programs.
I have been taking a look through your website, and also all the QnA’s on your facebook page, and I have to say, I am PUMPED I stumbled onto to your site! First, I don’t know what took me so long, second, this is exactly what I’m looking for.
I guess I’m looking for just a little guidance on what program would be best for me. There is a wealth of information on your programs, and I’m overwhelmed with what would work best for my situation.
I have been a crossfit person for the last couple years, but lately I haven’t been entirely into it. I have been focused on taking my fitness outdoors and applying it to life rather than a box, or competitions that just make you feel inadequate at the end of the day.
My first event of my new fitness endeavor was called Catamount Games. We weren’t privy to exactly what we were doing prior…but in the course of 3 days we swam a mile with rucks, did about 15 WOD’s, and backpacked 67.3 miles over rolling and steep terrain. Got my ass kicked, but I loved it.
My next events are hiking Mt Washington in Mid-July, Running a half-marathon end of Sept, another Catamount Games beginning of Oct (climbing,repelling, kayaking, hiking terrain, WODs from the hints Ive been given so far) and a full marathon at end of October.
I guess my question is, which of your programs should I cycle to be best prepared?
I would say I am definitely more of a strength athlete than endurance. Give me a barbell over a run anyday. SO I’d like to keep my strength as much as possible and not turn into a wiry marathoner with my training….on the other hand..my endurance blows.
I own a gym, and live close to a rock climb gym, so I have access to pretty much all items required in your programs. Just need to be pointed in the right direction for my best training program(s).
I’d recommend you begin our stuff with the Alpine Rock Climb Training Plan: http://mtntactical.com/shop/alpine-rock-climb-training-program/
I build this training plan for hard, 1-4 day Alpine rock climbs which include a long, steep, loaded approach (hiking uphill under load), traditional rock climb (rock gym work focused on fitness and technique), and durability (Mountain Chassis strength).
It’s a great introduction to our approach and perfect plan for you now with Mt. Washington looming.
Hi, I just picked up the Swimming Improvement program and I’m super excited to get started. However, I’m doing a GORUCK HCL July 4th weekend, and therefore will be missing several sessions in traveling, event and recovery. Should I wait to start the program? Or start it and just pick up where I left off?
I’d recommend you wait. Your training now should be focused on the GoRuck event.
Start the Swimming Improvement plan after (http://mtntactical.com/shop/swim-improvement-plan/)
I hope this finds you well. I’ve been training with you guys on the military athlete program and specific training plans for a while and ending up tweaking my right Achilles while ramping up my running. Seems to get sore and get worse with any sort of running or stairs. Don’t think there is a tear just tendon inflammation. While I’m rehabbing it curious if you have any advice for a training program. 45 year old male- hoping to run a 50 k but looking for an overall durable body for work.
I’m not a doctor and can’t advise you on your tendon. Obvious thing short of seeing a doctor is ice, and resting it.
I’m not sure if just running is the issue or any movement (lunges/squatting), etc.
Not knowing, the one plan we have I can recommend is the Training Program for Athletes with Leg Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/).
This isn’t a re-hab plan for your leg, but rather it trains the rest of your body around your injury.
Hey Rob, in a lot of your videos I see your staff, and athletes, wearing pants. I’m looking for a better training pant (rucks and gym based efforts) what would you suggest?
I can’t speak much to training pants – but for rucking, Kuhl makes a softshell pant that seems to fit guys who train (big thighs) well: http://www.kuhl.com/kuhl/mens/pants/renegade-jean/
This has probably been asked before so I apologize in advance. What programming of yours would you recommend for females. My wife wants to get into mil athlete. Thanks for the help.
Female soldiers around the world follow the Operator Sessions – we include female loading.
I’d recommend she begin with the OnRamp Training Plan: http://mtntactical.com/shop/on-ramp-training-plan/
…. then subscribe.
I have a chronic wrist injury from my active duty time that flares up now and again. While lifting a rather large patient with a very weak partner, I re-injured it. I am looking for something different where I will be able to get out of the gym. What would you recommend?
I am due to start training for a half marathon in the next week or so and was leaning toward a rucking plan (for the additional work I want to do) but the promotion of your sandbags and sand bag plan caught my eye. I would more than likely spread the sessions out a little more with the additional running I am doing…perhaps 3x/week. What would you suggest? Also, when rucking do you guys use trails or only pavement? I have some great trails in my area and figured using them to ruck would be a great way to get more hiking done while doing some good training for alpine climbing, hiking, and other outdoor activities.
Also, any word on when your training ruck will be in the store? I am postponing replacing my ALICE (which is hanging on by a thread) in hopes of buying one when they are ready. Thanks!
Any Sandbag plan will require your hand and wrist – so I’d recommend either working some rucking into your 1/2 marathon training, or the Military Athlete Endurance Training Cycle: http://mtntactical.com/shop/military-athlete-endurance-training-cycle/
Training Ruck – $3,000 later, I fired the designers and am back to the drawing board looking for new designers. Wire and duct tape for your ALICE!
Hey Rob, I am using a “crossfit” style program right now. But, every third day I will do a military SSP based off your (ranger school V2) endurance event like rucking, swimming, or running after my normal programming.
My goal is to maintain my strength while adding these longer endurance evolutions to keep in shape for Mil training.
Am I on the right path? Should I look at a different program?
I’m not sure your question – or if I can answer given you’re doing someone else’s programming.
From our stuff, Fortitude (http://mtntactical.com/shop/fortitude/) combines heavy, focused gym-based strength training and mode-specific military endurance.
I just finished up the Valor plan, and I’m now about halfway through the Ranger plan. I’ve been doing the 5 mile runs outdoors, but I’ve been using a treadmill for the 1.5 mi intervals to try and maintain pacing. Am I cheating myself on anything and not getting the most out of the runs?
Running on a treadmill is not the same as running outdoors. Running on a track is one way to do the intervals – another is to use a GPS watch which shows paces. We use the Garmin Forerunner 10 or 15. – It works great.
I just turned 54 this spring and I’m a professional ski patroller and backcountry skier during the winter. In the summer I mountain bike and or climb 2-3 days a week and train in the gym another 2 days for conditioning. I’m looking for some programs that will increase my durability, longevity and decrease the potential for injury year round but especially during the winter season. I usually don’t have a problem keeping pace with the younger individuals but I just don’t have the recovering ability I use to have (go figure). Any suggestions on which programs I could use for preseason, during the season and post season conditioning and maintenance? For my purpose “season” would be defined as winter.
Pre-Season: Dryland Ski Training Program: http://mtntactical.com/shop/dryland-ski-training-program/
Start this training plan the 7 weeks directly before the resort opens.
In-Season: In-Season Skiing Maintenance Training Program: http://mtntactical.com/shop/in-season-ski-maintenance-training-program/
We built this training plan to have the flexibility for both mountain professionals, like you, who are skiing multiple times per week, and weekend warrior skiers.
Post-Season: Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Total bodyweight strength training plan, which automatically scales to the individual athlete and includes endurance work (running).
First off I want to say thank you. I am a young infantry officer in the US Army and have been following some form of your programing for the past two years. I don’t follow your workouts exactly, but I have learned a lot from your programs, your website, and your overall philosophy.
I have a question that has dug at me for some time. Although I do see back squats in some of your programming, I don’t believe it’s included in any of the operator sessions. The front squat, however, is heavily featured. Now thanks again to you, front squats are now my favorite compound lift. But I have been wondering, why do you prefer them to back squats for military athletes? Athletes typically can BS more than they can FS, therefore I would think they’d get more returns from the back squat. As evidenced by most of your programs, however, you clearly prefer the front squat. What is your take on the pros and cons of the two movements?
Three reasons when given the choice, I prefer front squats:
First, athletes can’t front squat as much as they can back squat, which results in fewer compressive forces on the spine and knees.
Second, the legs are alway stronger than the core, so when an athlete fails on the squat, they don’t sink directly into the floor, but rather collapse forward. With the front squat, athletes can easily drop the barbell forward and easily escape. With the back squat, when the collapse begins, the barbell begins riding the neck to the floor, head first. The athlete has a 3 bad choices – use their low back to try and raise back up (I’ve hurt myself this way), try to push the barbell up over their head scraping their neck and scalp on the way (done this too…) or following it all the way to the floor.
2) Great core training.
I understand the back squat also trains the midsection, but with the back squat the barbell is more balanced over the center of gravity. With the front squat, the barbell is forward …. and I find it really activates the core more.
3) Great Quad/Butt Training.
Research I’ve read shows the back squat activates more overall muscle, than the front squat – but the cost is safety. The front squat activates plenty of muscle, and I find it’s a great exercise for the front side of the “combat chassis” – quads and front-side core. It doesn’t work the butt as much as the back squat – but it still works it, and I can balance out with the hinge and walking lunges.
4) Transferable to the olympic lifts.
My favorite Olympic exercise is the hang squat clean, and my favorite total body exercise is the Craig Special – both of which deploy the front squat.
We still program in back squats and box squats, but overall, favor front squats.
I did one of your climbing plans last summer to help me prep for my assault climbers course at the Marine Corp Mountain Warfare training environment in Bridgeport CA. I am grateful that my Major recommended you guys because it was a grueling 5 weeks that paid off thanks to your guidance. I am emailing in the hope for a good plan I can get started on this summer. Unfortunately I am recovering from an ACL tear in my left knee and have been finding it hard to get a good work out in with one bad leg. So am curious if you have any good recommendations or plans to help guide me with keeping the rest of my body in shape while I bring my injured leg back up to par.
I’m not sure where you are with your injured leg, but if you’re done with physical therapy, I’d recommend the Post Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/
If you are still in PT, I’d recommend the Training Plan for Athletes Suffering Leg Injury (http://mtntactical.com/shop/training-program-for-athlete-suffering-from-leg/). This plan trains the rest of your body around your injured leg.