QUESTION
I am trying to figure out which program is right for me.
Here is my situation; I am 49 years old and in decent shape. I worked out with a fitness trainer for two years, since one year I am on my own again. I completed several Goruck Toughs and Lights and would love to do a heavy in 2019 and work on my general fitness level. Spent 5 years in the Army when I was younger. I train 3x per week for an hour in the gym and could train a bit on the weekend. I felt my coach wasn’t helping me any longer but do miss being held accountable at least once per week.
Would love to hear your Feedback.
ANSWER
I’d recommend you look at our SF45 programming – specifically the plans in the
SF45 Packet.
This programming is designed for high impact athletes ages 45-55.
You can purchase the packet or the individual plans.
– Rob
QUESTION
I am in the military currently at a ROTC assignment trying to get back in shape. I have a profile that limits me from rucking and too much repetitive running. I am Interested I’m overall fitness as well as destroying the PT test. Can you help or have a recommendation sir.
ANSWER
QUESTION
I’m considering humility and going from there but I’m just unsure about the volume of running that it will factor for. The event I’m training for, and my background (previously rugby) means I’ll need to up my mileage quite a bit.
Is it feasible/ advisable to parallel a 6 day a week running program that plans for short distance daily runs over a 6 month period? The running plan is with a view to building up to long distance (and injury proofing) and it would be in conjunction with humility/ruck based ruck based selection SFAS training packet?
Thanks for your help
ANSWER
I’m a little confused by your question, but in general, you don’t want to double up with my programming. One plan at a time is plenty.
– Rob
QUESTION
I recently returned from ranger school, what plan should I use to build back up?
Also, which plan is good for building up strength without losing any endurance? I’m asking because a few months ago I was using the big 24 plan for my morning PT and I started to see my squat/bench numbers go up, but when I went to go conduct a stress shoot event that had a 1 mile kit run (normally cake) I was completely smoked and way slower than normal.
Let me know what you think.
Thanks!
ANSWER
After this plan drop into the plans in the
Greek Hero series, beginning with
Hector. These plans concurrently train strength, work capacity, endurance (running, rucking), tactical agility and chassis integrity.
– Rob
QUESTION
I’m running through Greek Hero packet right now, trying to get my swimming up to par so I can complete Pirate series after.
What is your suggestion for completing some swim progressions during the week? On what day, how intense, etc.
ANSWER
My suggestion would not to be to add extra training to the Greek Hero plans – which are already full, but to switch now to the Pirate Series plans which do include swimming.
If you’re determined, you could add swimming in on the weekends for the Greek Hero plans. How much/intensity? I’d work up to 90 minutes of swimming laps.
– Rob
QUESTION
I’ve got a couple objectives coming up and I’m looking for some training advice. I’ve used the Big Mtn, Pre-season ice, body weight, hard gainer programs and a couple others and have always been happy with the results. I’m headed to Ham and Eggs this spring which is an Alaskan classic technical climb. It’s a couple thousand foot gulley with lots of steep snow (brutal on the calves) and technical ice/rock. After that, I’m headed to Denali.
I work in an ER, so can’t always get a workout in, so planning on starting Dec 1 so I’ll have plenty of time to train, and climb of course! Looking for suggestions on any way to prep for both a big slog like Denali and a technical climb like Ham and Eggs.
I was thinking about using the Big Mtn on my days off from work and a modified body weight type program for quicker (~30min) workouts before work. But that seems like it could toss any periodization right out the window. I’ve done similar before seasons in Peru and it worked well, but want to give myself the best chance in Alaska.
Thoughts?
Thanks and keep up the good work
ANSWER
I’d recommend the
Expedition Mixed-Ice Training Plan which brings together focused tool training for the your Ham & Eggs work and the lower body legs and lung work for your slog up Denali. I’d add to it Chassis Integrity sessions, 2-3 days/week from our
Chassis Integrity Training Plan …. the Denali Plan has a lot of CI work primarily to help prepare your low back/midsection for digging out drifted-in tents.
– Rob
QUESTION
Entering our second week of Charlie. Two questions:
- On Wednesday, it calls for “4x Weighted Pull Ups – increase load each round until 4x is hard, but doable” – Our group cannot do four pull ups in a row, much less weighted. What’s the best way to scale? Jumping and controlled decline, bands…?
- On Thursday, it calls for “6x 4-Foot Shuttles with Sandbag @ 40/60#.” Making sure that wasn’t supposed to be 40 foot shuttles?
ANSWER
1. Eccentric pull ups – jump up, 5 second slow drop to full elbow extension.
2. Should be 40-foot shuttles.
– Rob
QUESTION
The Barbell Complex video on the Exercise page shows a dead lift without an alternate grip? Is that a mistake, because the separate dead lift technique video on the Exercise page says a dead lift should be performed with an alternated grip? I don’t know why the type of grip would matter, but I just want to check.
ANSWER
The reverse grip for the hinge lift is used when the load gets super heavy. Without the reverse grip, the barbell will “spin” out of your hands. With the reverse grip – the barbell doesn’t spin – and allow you to lift the heavier loads.
The barbell complex loading isn’t that heavy to require the reverse grip.
– Rob
QUESTION
I have been doing the PFT training plans I have but want to broaden my training into more of a long term base fitness or need for constant fitness. After reading “Training for the New Alpinism”, I want to do more long slow cardio throughout the week leaving less time for strength training. Looks like the in-season endurance plan fits this schedule well. I was wondering what you suggest for two days per week training for more of a LE/Military focus? I saw an article for 4 barbell lifts for two days but I train at home and only have kettlebells, rings, and elliptical. Does it make sense to simply use the sessions from the bodyweight and kettlebell plans on those two days?
As a side note, do you bootstrap your study data because you usually have small sample sizes?
ANSWER
I don’t have the perfect plan for you with your equipment limitations.
Options:
1) Complete the
In-Season Strength Training Plan for Endurance Athletes and use the kettlebell variations of the prescribed barbell lifts …. for example, Kettlebell Front Squat instead of Front Squat. You may need to get creative and/or use common sense to understand the intent of the barbell exercise and find the appropriate kettlebell version. I’m assuming that because you have a full set of kettlebells at home you know your way around these tools.
2) Complete the Monday, Wednesday and Friday training sessions in
Dumbbell/Kettlebell Moe. These are strength sessions designed around dumbbells/kettlebells. I understand you’re only doing 2x strength sessions/week … which is okay, but still follow the strength sessions in Moe in order.
Click
here to learn about MTI’s Mission-Direct Research.
– Rob
QUESTION
I desire to do a goruck tough and be as prepared for it as possible. However, I have no more than two hours on weekdays to train (but a lot of time on weekends). This schedule seems to disqualify the traditional goruck tough training plan, so what do you recommend I do? I have virtually as much time as I want to complete it, as in I just want to do it anytime in 2018. What do you recommend?
ANSWER
The time issue for you will impact the endurance in the event – specifically the rucking. You’ll need to shorten the distance prescribed during the weekdays as needed to meet your time constraints, but I still recommend this plan.
– Rob
QUESTION
I’m interested in purchasing one of your programs and wanted to see what your recommendation for an all round athlete might be.
I’m based in Australia, I ski and climb.
We’ve just finished up our season here and I plan visiting Jackson in February for a couple of weeks of skiing.
However, due to the current climbing season I am on rope / boulder, 4-5 times per week and therefore don’t really have much additional time for conditioning (another 2-3 sessions would be possible).
Was thinking the in-season skiing maintenance program might be suitable?
Look forward to hearing from you.
ANSWER
QUESTION
I am planning a trip to Patagonia in the next year. I will be trekking about 8 hours per day for three to four weeks. A lot of the treks will include several overnights where I will be carrying food, tent, small stove with me. Other hikes will just be day hikes, so I will not be carrying all of my gear, but I will need to be able to push hard in a short amount of time to be able to get to some of the peaks. I will be with a friend of mine the entire time, and we will not be utilizing a tour guide. If you need any more info please let me know. Thank you for your time.
ANSWER
– Rob
QUESTION
I have a question concerning which training plan to use of if a combination of plans need to be used. I want
to train for a Goruck HTL for July, followed by a competition dynamics event, sniper adventure challenge, in
September. I work four weeks on and four weeks off in the offshore oil drilling industry, on small ships, and have
limited space and equipment to use for training for the four weeks that I am on the vessel, but have considerable time
and some equipment to train with during the four weeks I am home.
I’m not in the best shape at the moment but am working on that but need to find an affective way to train when at work and when at home. At work I can devote a couple hours a day at most but while home I can devote up to six hours a day two of which are in mma training, I’m
just not sure where to start in order to be the most effective with any PT program because of the way my
environment changes every four weeks. Any guidance would be greatly appreciated.
ANSWER
Will you be home the four weeks before each event?
What are the details of the sniper challenge event … duration, mileage, load, any work capacity events?
What equipment do you have to train with on the rig?
– Rob
FOLLOW UP
I will not be home for four weeks before the events. I will get home a week before the events start. The sniper adventure challenge is an 24-48 hour, 30-50 mile endurance event/shooting competition with two man teams and will take place in Medicine Bow Wyoming. The loads should be in the 40-50lb neighborhood. There is a work capacity event where a 75lb weight is carried between the two team members for about 3 miles, along with their rucksacks, and last year they added basic rock climbing to the challenge as well. My teammate is SWAT officer, so with that being said, I’m the weak link in the chain.
My original plan when it came to training was to concentrate on cardio and endurance with body weight exercises and rucksack while on the boat for four weeks and then concentrate on endurance and strength when home, but I’m obviously not an expert at fitness, just a layman so I don’t know if that is a good plan or not.
At work I have dumbbells up to 50lbs, bar bell with plates up to 300 lbs, and I have enough room to be able to jog and sprint but not at full speed due to obstructions, plus ladders and stairs to climb. I also have my rucksack with me when at work, which I use with a 35lb plate.
I realize that my work schedule and work environment isn’t the best situation to prepare and train for these kinds of events but it is what it is. Again, thanks for the reply, any help is greatly appreciated.
ANSWER
I’d recommend the
Ruck-Based Selection Training Plan and doing your best to work through it as prescribed on the rig. This is limited-equipment training program – so not a lot of equipment is needed. As you can imagine, rucking is a big part of the plan – as it is for your events – if I remember right, 18 miles at the top of the progression. Assume 15-min miles for rucking, and use the same ruck load you expect to carry at your sniper event, including weapon. You won’t be able to measure miles on the rig … unless you have a treadmill – but you can measure time. This means you’ll be constantly moving for 4-5 hours in circles around the rig. Sucks for you….
I’d recommend starting the plan 9 weeks out from your sniper event. The plan is 8 weeks long – so you’ll get through week 6 before your Goruck event. Take a full week of rest after the Goruck event, then repeat week 6 and finish out 7 and 8 before your sniper event.
I’d rather have you do the
SFOD-D Selection Training Plan – but the mileage is even more extreme and I’m not sure it would be possible given your training limitations at sea.
Also – you’ll need to make a sandbag and bring it to the rig. Puzzle it out.
– Rob
QUESTION
I just picked up the Athlete’s subscription from your website, and I need some help setting a plan for the next few months. I’m currently a Marine Option in NROTC at a small college in the northeast, and will be heading to OCS in May, the 15th or so. I’d appreciate any advice you could offer in working to sequence some of your plans so that I can be as fast and strong as possible come the summer. If necessary I can provide my PFT scores, etc in a reply email.
ANSWER
Plan backward from when you enter OCS.
No matter where you are in the Virtue Plans, 6 weeks out from OCS, stop them and transition to the OCS Plan.
Good luck!
– Rob
QUESTION
ANSWER
How’s your cardio? Have you done any running/rucking at all the past 6 months?
– Rob
FOLLOW UP
I added cardio back in as of the last couple weeks. It’s definitely not my best I’ve ever been and my body is adjusting pretty quick to doing it again. I’ve been in great cardio shape early in my career and before I went TACP. One thing I notice is carrying a lot of muscle is a blessing and a curse in terms of cardio. Im in the process of downsizing overall which will I’m sure help but how to start programming is what I’m truly looking at as I don’t want to go from zero to hero and get and overuse injury.
As for rucking, haven’t rucked longer than 5 miles this year, then again I haven’t had to till my desire to go back to special forces, battlefield careers became my goal. Rucking is honestly easy for me and the one thing I can say about the way I trained in bodybuilding was I did legs 3x a week with a lot of volume in reps and sets which I feel helped me tremendously.
ANSWER
If you find the running/rucking/work capacity in the OnRamp plan doesn’t challenge, move immediately to the next plan in the packet,
Humility.
The extra mass from bodybuilding will ultimately be a liability for you in terms of endurance/stamina.
To get the programming you can purchase the packet, the plans individually, or get access to all our programming with an Athlete’s Subscription.
– Rob
QUESTION
I’m a family doc and I’m working with a ski athlete. He has been using one of your programs with great success leading up to this year’s life assisted ski season.
Now we are wondering what he should do during the season? Any articles or recommendations for us?
ANSWER
– Rob
QUESTION
I got a question about your programming I was hoping you could answer for me. I know you guys work and rework your plans, and are very meticulous about the details. What is your methodology for setting set and rep counts? For example I have your guys ranger school prep program and your push-ups/sit-ups/pull-ups improvement is 6 rounds for each, what is the intent? Why not 4-5, or 7-8? I know other programs set and rep count takes into affect slow twitch, and fast twitch muscle fibers, does it have to deal with that?
Thanks in advance. I look forward to hearing back from you.
ANSWER
The density progression deployed in the
Ranger School Training Plan is sport-specifically designed to increase scores on the PFT for push ups, sit ups, and pull ups. The training plan deploys an initial assessment, and then uses the athlete’s initial assessment to determine the follow-on progressions – in this way the plan automatically “scales” to the incoming fitness of the individual athlete.
Specifically on the 6 Rounds – we’ve found at this progression, 6 rounds significantly pushes each athlete, without leading to overtraining.
– Rob
QUESTION
For your programs if there’s an exercise you can’t do, for me I can’t do pull ups, what alternative exercises would you recommend for that?
ANSWER
Negative Pull ups …. jump up until your chin is above the bar. Let yourself down slowly using a 5 second count to full elbow extension. Repeat.
– Rob
QUESTION
I bought one of your mountain plans for my Mountain Goat Tag this year. Loved the plan and was successful on my goat hunt. Looking to transition my workout to just more of a maintenance program. Want to increase muscle mass, lean out a little and get a little cardio along the way. I like doing Olympic lifts and stuff like that.
Do you have a good recommendation for just general fitness? I looked at the website, there are a lot of options.
ANSWER
Couple Options:
1)
Virtue Packet Plans and Order – if you’re a hard charger and in your 20s or 30s. These plans come from our tactical side and train strength, work capacity, endurance (running, ruck running), and Chassis Integrity.
2)
SF45 Packet of plans and Order if your 40+. These plans are designed for high impact athletes age 45+, but don’t think they are easy. This is great programming which also trains strength, endurance, work capacity and chassis integrity, but avoid heavy loaded squatting movements, super intense work capacity circuits, and has a slight overall emphasis on endurance.
– Rob
QUESTION
I need guidance for programs.
I am planning to do the Bataan Death March in March this year. I also do quite a few Goruck events and plan on my first HTL in June – the D-day event. I have lower back issues and they have just flared up along with a right shoulder aggravation.
What would be the best plan to get me ready for Bataan? I have a Tough/Light in April the weekend after Bataan also.
I was thinking the Low Back Fitness and Ultimate Work Capacity I.
Feasible?
ANSWER
– Rob
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