Q&A 8.25.16


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QUESTION

Thanks for the great programming. Your programs have had a tremendously positive influence on my life, both physically and mentally.

I plan on running a full marathon on April 29, 2017. I plan to follow a basic 18-week Hal Higdon marathon training plan leading up to the race. I also plan to go on an backcountry archery elk hunt that will begin around September 11, 2017.

By my calculations, I will have 19 weeks from the marathon to the hunt. I will complete the Backcountry Big Game Hunting program the 8 weeks directly before my hunt.

What should I do for the 11 weeks from the end of the marathon to the first day of the Backcountry Hunting Plan?

Thanks in advance for you help.

ANSWER

Mountain Base programming. You can subscribe and follow it there, or complete 2x of the Greek Heroine plans – start with Helen: http://mtntactical.com/shop/mountain-base-helen/

– Rob

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QUESTION

Hey Rob,

                I need help with programming choices. My front squat and bench press are both at 190 for 1RM, and my weighted chin-up 1RM is 40. I want to front squat and to bench 185 for ten reps, and do ten of those weighted chin ups… And the rest of my fitness can maintain or suffer until I’m there.

So, 1) Is nine months a realistic timing to meet those three marks? And 2) What plans should I follow? I was thinking maybe just going back and forth between Big24 and Hypertrophy for Skinny Guys, but like I said, I don’t know anything about programming.

ANSWERS

1) No idea. Much depends upon your training plan, outside-gym training, sleep, diet, age, genetics, etc.

2) Swap back and forth between Big 24 and the Operator Ugly Training Plan. First time you do Operator Ugly, use 165# for your bench and front squat.

– Rob

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QUESTION

Since I was cursing your name this morning during the 15-10-5 Power Cleans + Burpees on the first week of Tequila, I’ll ask you.  What’s the benefit of the chains on the barbell during squats and benches?  I can’t seem to find a decent explanation on the net.  Not that I’ve looked hard, but the best I’ve seen is that it makes the transition from lowering the bar to raising it harder.

ANSWER

It’s called “accommodating resistance.”

You know how on the bottom half of a bench press or squat, the bar is much harder to move up than on the top half?

Physics and leverage are the reason.

Bands and chains on the barbell “accommodate” for you’re body’s natural mechanical advantage at the top of the lifts.

You’re doing a back squat.

With chains an the barbell, when you take it off the rack and drop into the squat, the chains hit the ground and begin to pile up – in effect, making the barbell lighter as you drop further into the squat.

Then, after you reach the bottom and start standing up, you pick up the piled up chain off the ground, effectively making the barbell heavier as you rise – and making it heavier as you reach the mechanical advantage at the top half of the movement.

Studies have shown accommodating resistance increases strength gains over lifting without chains/barbell.

We mostly do it because it looks cool.

– Rob

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QUESTION

A friend of mine turned me on to your site this morning – well done! I am definitely interested by what I have seen. Do you have any training programs designed for surfers? I live in Richmond, Virginia, and my number one passion is surfing. I would consider myself an all-around mountain athlete (snowboarding, hiking, rock climbing, mountain biking, and a bit of kayaking) except in the fall which is our surf season, and during that time period I watch Surfline and magicseaweed like a hawk and try to be physically ready for every swell that arrives along the Carolina Coast. I have included prone paddling in the James River to my work out program and was curious if you had explored surf training like you have so many other disciplines. Additionally, I am interested in signing up for a program that bridges a variety of activities which allows me to make full use of our River, the local climbing gym and single tracks, as well as the fully equipped gym where I work out. What would you recommend? And finally, question #3, my wife and I will be coming out to WY for the first week of Feb to spend 4 days at Grand Targhee and 4 days at Jackson Hole. I am a snowboarder and plan to boot pack and split board in the backcountry while we are there. What would you recommend from your library of training programs to support this endeavor? Thanks for your time and help.

Nice work and congrats on what you’ve put together,

ANSWERS

Surfing?

http://mtntactical.com/shop/surf-pre-season-training/

In my research designing this plan, I found by far the most physical aspect of surfing is paddling to catch the wave – and this plan puts the emphasis there.

Day to Day Training?

Mountain Base Training – You can subscribe and access them, or purchase cycle by cycle. To start, I’d recommend Helen: http://mtntactical.com/shop/mountain-base-helen/

Helen Overview: http://mtntactical.com/mountain-athlete-subscription/mountain-base-helen-overview/

Understand the further away from your season or event, the more general your training should be. Closer to the season/event, the more “sport specific” your training should be. Our Mountain Base training/cycles are this between training for mountain athletes.

Backcountry Riding?

Backcountry Ski Training Plan: http://mtntactical.com/shop/backcountry-ski-training-program/

You’ll want to complete this plan the 6 weeks directly before your trip. It will prepare you for uphill skinning and the downhill riding.

Don’t be put off by “ski” – my pro snowboards train alongside my pro skiers. It all transfers.

– Rob

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QUESTION

First of all let me start by thanking you for sharing you knowledge and being willing to take the time to answer questions.  I am a career firefighter and my current objective is to gain strength, as well as continually increase my work capacity and endurance.  What plan would you suggest to help me reach my goals.  I also understand that the fitness level I need is a continual process so if you have several plans in mind for me to continuously cycle through please let me know.

ANSWER

I’d recommend you begin with our Urban Firefighter Fitness Assessment Training Plan: http://mtntactical.com/shop/fire-rescue-athlete-fitness-assessment-training-plan/

Follow it up with our most recent tactical plans for firefighters – Leopard, then Jaguar.

– Rob

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QUESTION

I am working as mountain safety patrol at park city resort this winter. I am a snowboarder and was wondering if you dry land skiing fitness program was applicable to snowboarding?

ANSWER

Absolutely. Our pro snowboarders complete the same dryland work as our pro skiers. It transfers to both.

– Rob

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QUESTION

With the addition of the new FR plans, what would be the progression from beginning to end? i.e. On-ramp – Build or Leopard – and so on. Thanks.

ANSWER

The goal is to get guys to the full tactical plans – our most recent of which are Leopard and Jaguar.

Where to start depends upon your current level of fitness.

Unfit? Start with OnRamp, then Build, then into Leopard.

Fit? Go right to Leopard.

Fit, but don’t know if you’re fit enough for Leopard? Start with the Urban Fire Fitness Assessment Training Plan: http://mtntactical.com/shop/fire-rescue-athlete-fitness-assessment-training-plan/, then go right to Leopard.

– Rob

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QUESTION

I am interested in your programs, but I am having trouble as to what program I am best suited for. I am a recently commissioned 2nd Lieutenant in the USMC. I currently have about 3 weeks until I start The Basic School. Hope I can get some guidance, thanks.

ANSWER

I recommend you start with Valor: http://mtntactical.com/shop/valor/

You won’t have time to complete the plan before School, but you’ll always have access to it. Valor brings together intense, gym-based work capacity efforts with speed over ground focused (intervals) running and ruck running. It’s full on.

– Rob

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QUESTION

So I just finished the 18 month Traditional OCS program where I spent a majority of that time doing cals, running, and rucking. I’m now scheduled for IBOLC either in October or November and if I graduate in the top 5% have a chance for ranger school.

I’m unsure what direction of training I should focus on. I know my strength has drastically decreased and my resting body weight has dropped from 184 to 174. I’m maxing situps and pushups but my run is 16’s or 15’s depending on time of day of APFT. I’ve purchased the Ranger workout but unsure if that is necessary at the moment since I have 4.5months of BOLC and Ranger school is not a guarantee. Any suggestions would be greatly appreciated. I need to max the APFT eventually I’m sure of (I’m 32 male but using the 17-21 scale)

ANSWER

I’d recommend you step away from bodyweight work and strictly unloaded running to push strength and rucking.

From our stuff, I’d recommend you start with Fortitude: http://mtntactical.com/shop/fortitude/

– Rob

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QUESTION

I’m in the Canadian Forces, and recently subscribed to your website and have started Hector, and have two questions:

How would you add in additional pull ups/push ups/sit ups? There is the possibility of short notice courses which have tests on them.

I might go out for selection next year for Cox’n, the test itself is 1.5 mile run, min 40 push ups, min 40 situps in one minute, 5 continuous pull ups, and minimum 65 kg bench, with a minimum of 75 aggregate(Points breakdown: Cox’n test). Selection itself contains a lot of push ups/sit ups, re-doing the test mentioned above, running with loads, agility events, anaerobic events, and treading water with very little swimming. I can find some more details if you want, but they are hard to come by. What would kind of training would you recommend?

ANSWERS

Push Ups/Pull Ups – Add them to the warm up daily, or stop Hector and do Humility – which is bodyweight based. You have access to this plan also with a subscription.

Cox’n – I don’t have a perfect plan for this selection – but the trainup for DEVGRU is close: http://mtntactical.com/shop/devgru-selection-training-plan/

– Rob

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QUESTION

Rob, I’m looking at purchasing the big strength 24 but I also saw the 357 strength and rat 6 strength. If I purchase all 3 what’s the best way to implement them? Complete one then switch to the second and third? I had a micro discectomy back in Feb on L4/L5 thanks to an IED in Iraq so I’m also looking at the low back fitness. Thanks for your help.

ANSWER

If your back isn’t solid, start with the Low Back Fitness Plan.

Big 24, Rat 6 and 357 Strength are all different methods/progressions to get you to the same place – stronger. Over the years we’ve developed 6-7 different strength protocols.

Start with Big 24. Simple, but hard.

Follow it with 357, then Rat 6.

Week’s rest/unload between plans.

– Rob

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QUESTION

I’m currently 290lbs, 5’11.  Don’t want to be fat anymore, and I was listening to a hunting podcast that featured your outfit.  I have planned a backpacking trip to keep me motivated, and have invited my brothers so I’m held accountable.  The trip is next summer, and will be the Teton Crest Trail.  So, long and short is, I need to be in great shape by then.  Hoping you can help me with a program to start, that progresses through my journey.  Would also like some dietary direction.  You can contact me here, or by phone.  

ANSWER

Start with our fat loss training plan: http://mtntactical.com/shop/fat-loss-training-program/

– Rob

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QUESTION

Hello, my name is GARY I had surgery on my L4 L5 disc. I am 58 years old and I am an airline pilot. Job requires me to sit for long periods of time. Looking to see if you have a program that may help with Lower back condition. I am not looking to be a pro athlete, just more fit.

I am 6’5″ 206lbs. Age 58. BMI 25.5 it used to be 17.8.

ANSWER

I’d recommend you start with our Lower Back Fitness Training Plan: http://mtntactical.com/shop/lower-back-fitness-training-program/

– Rob

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