Q&A 5.30.19

by SSD

QUESTION

Rob
I do have a question:
In late April 2020, I planning to do the following
1. Trail run 16.6 miles with 4,500 ascent
2. 6 days later, run a half marathon with 3,500 feet of ascent
3. and then one week later, trail run 22 miles (11 miles uphill with 6,000 feet ascent)
what programs would you recommend from April 2019 to April 2020 to prepare for these 3 weeks?

ANSWER

I don’t have a 52-week packet of plans specifically for your events. What I would recommend is 18 weeks before your week you complete the Alpine Running Training Plan, and follow it up directly by the Ultra Pre-Season Training Plan the 8 weeks directly before your first event.
Between now and then I’d recommend you work through the plans/order in the Greek Heroine Packet of Plans.
– Rob

QUESTION

I’d like some help finding one of your programs to work through.
1- I enjoy the workouts like your “1 lift per day” plan that starts with some version of an olympic lift (with the except of snatches due to shoulder injury) and then goes into a WOD or grind.
2- Im also getting into the Roubaix cycle track races here in Colorado.
3- I’m 13 years into being a soldier in the Army. I don’t run anymore but I still like to do well on our current fitness test and would like to start working towards our new physical fitness test that will start with my battalion within the next year.
Any suggestions would be awesome.

ANSWER

Hector would be best. This plan is purpose-built as day to day fitness for military athletes, and concurrently trains strength, work capacity, endurance (run & ruck), chassis integrity and tactical agility.
– Rob

QUESTION

I do have a question indeed: I’d like to know what’s the best plan to start with, if I’m just joining the (German) military. I’m assigned to work in office only, but I want to keep myself on a decent level and I’d like to start with the KSK training plan in 5 years or so.

ANSWER

– Rob

QUESTION

Just finishing up on Resilience and looking for my next program. Hoping you can guide me to a couple different options based on likes and dislikes as well as equipment limitations.

Really liked being able to have some isolation in chest ie the eccentric bench press. I’d like to grow a bit of mass in chest and arms. Also a big fan of (although sometimes feeling a little long after a night shift) the core focused grinds. I like the idea of doing some endurance runs as well although I don’t have access to ruck sacks so I used a weight vest and had to lower the weight as the distribution wasn’t great.

I workout at our detachment gym (police) and have most equipment available but we are limited in sandbags, only going up to 40# and we have one box at 18”, can only do 20m sprints unless I add an extra pivot.

I’ve gone through the gunmaker series in the LE section but much prefer the military resilience, shed 1.8% body fat and gained 4lbs of trunk and arm mass so pretty happy with the results.

Ultimately-chest and arm size, distance and interval runs, core strength is what I’m after with the above limited gym equipment. Let me know what ya think!

ANSWER

Loretta. This plan deploys our Rat 6 progression for strength, includes a weekly run, 20-30 work cap efforts in the gym, and 2x/week chassis integrity grinds.
– Rob

QUESTION

I’ve just finished the ‘bodyweight foundation’ plan and I’m super happy with the results. Now I wonder two things:

  1. Is there a stretching/mobility routine for every morning and evening you can recommend? That is the one thing I’m rather clueless with tbh.
  2. Which plan is the best as a follow up? Is there something like a ‘pipeline’ or a recommended order for the next plans? Any suggestions? Further should be taken into consideration, that ultimately I want to join the German Special Forces next year and complete your KSK training plan prior to this. Is there a build-up, starting from the Bodyweight foundation to the KSK plan you’d suggest?

I really appreciate your work and knowledge, keep up making better athletes all around the world.

ANSWER

1. No. Sorry.
2. Plans/order in the Virtue Packet until you’re 10 weeks out from selection, then complete the KSK Training Plan directly before you report.
– Rob

QUESTION

Im a Wildland firefighter but not on a crew on an Engine, with plenty of time between fires to keep going to the gym, but my consistency of going will be erratic during fire season. Is there a general fitness plan that can easily be started and stopped, for incense Ill be home for a week and a half, and then gone for 2 weeks on a fire, then home again for a few days ect..?

Thanks for your help, loving 357 strength.

ANSWER

Bob Marshall, from our Wilderness Packet of plans.
– Rob

QUESTION

A friend of mine was interested in training for America ninja warrior type stuff. I know you guys have spartan racing on your program lists — what would you recommend for someone wanting to do America ninja warrior?

ANSWER

I don’t have a specific plan for that event – primarily because from what I’ve seen it’s trip and pulling intensive – yet the specifics are much different than our rock climbing stuff.
Closest would be our BJJ Training Plan, which does have a significant grip/pull component, including focused grip training. But … this wouldn’t be a direct fit.
– Rob

QUESTION

I have seen the barbell strength standards on your site, but couldn’t find any bodyweight standards.

I am currently enjoying the bodyweight foundation programme, and would like to know how I measure up and what I should be aiming for (beside 15 strict pull ups).

What would the male standards be for the initial assessment (including the 1.5 mile run)? To save you time, these are the exercises:

(1) Max Squats in 60 Sec:
 
(2) Max Hand Release Push Ups in 60 Sec:
 
(3) Max Pull-Up Bar Heel Tap in 60 Sec:
 
(4) Max In-Place Lunges in 90 sec:
 
(5) Max Pull Ups (men), Horizontal Pull Ups (women) in 60 sec:
 
(6) Max EOs in 90 sec:
 
(7) Max Dips (men), Bench Dips (women) in 60 sec:
 
(8) Max Face Down Back Extension in 90 sec:
(9) Run 1.5 miles for time

ANSWER

I don’t have answers for you. I don’t have specific standards for these.
Our goal with the Bodyweight Foundation Plan is that bodyweight work is the end, but that the program prepares athletes for the more intense, loaded programming which comes in follow on programming.
Specific to this plan, depending upon the incoming fitness of the athlete, I’m looking for a 15-30% across the board gain in these events over the course of the plan.
Perhaps the closest I have to a few of your specific questions would be the combined scoring from the bodyweight strength portions of the MTI Soldier Athlete Fitness Test. 
– Rob

QUESTION

Hey Rob I wanted to let you know I was selected and that you’re train up was great. Not only I but several very good athletes there used this program and it carried over well. I have roughly 4 to six months before I’ll start the Q course any suggestions on what programs to use between now and then with all of that time would be greatly appreciated. Thanks again!

ANSWER

Congratulations!
Start back with the MTI Relative Strength Training Plan, then follow it up with the Special Forces Q-Course Training Plan directly before starting the course.
– Rob

QUESTION

Coach, I need to do 5 x cauldron @ 15lb along with 5 x slasher and then 3 x sandbag clean but I do not have access to a barbell. What is a good substitute for the cauldron with access to dumbbells only? Thank you sir for your time.

ANSWER

Do 5x Kneeling Plate Half Moon with a 25# Dumbbell. If 25# is easy, go to 35#.
– Rob

QUESTION

Rob,

I’m actually doing things through the national guard and am in the process of, hopefully, getting a Rep63 contract which is the guard’s equivalent of 18x.

ANSWER

Work through the Plans/Order in the Virtue Packet, beginning with Humility. If you do get the contract, complete the Ruck Based Selection Training Plan the 8 weeks directly before basic.
– Rob

QUESTION

I am a current subscriber to MTI. My son’s ROTC team just finished the Sandhurst Military competition at West Point a couple of weeks ago. My question is: his ROTC team needs a timeline blueprint for the upcoming Ranger competition in the fall(mid-October). What plans would you recommend leading up to the event?

It is not the best Ranger competition. The event is 2 days covering approximately 15 miles.  They will be doing:
Fitness test (combat ready army fitness test)
grenade assault course
basic rifle marksmanship
battlefield casualty care
timed weapon assembly
one rope bridge traverse
land navigation (1 daytime/1 night)
8 mile ruck march with 40 lbs
What plans do you recommend leading up to this event to get them ready by mid-October?

ANSWER

By my count, you have 24 weeks. Here’s what I’d recommend:
Weeks   Plan
1-7        Fortitude
8-15      ACFT Training Plan
16         Total Rest
17-24    Valor
– Rob

QUESTION

Hope all is good. I got 3 months before I enter the pipeline what plan do you recommend which will help me. Thank you for your time.

ANSWER

3 months = 12 weeks. Here’s what I recommend:
Weeks Plan
1-7       Military OnRamp
8-12     Fortitude (1st 4 Weeks)
– Rob

QUESTION

I am currently halfway through the Fortitude program but would like to use an additional program to build military fitness (or to build APFT/ACFT proficiency). Any suggestions for a supplementary plan?

ANSWER

I don’t recommend supplementing Fortitude with another plan. Best to drop out of Fortitude and train specifically for the PFT using the appropriate plan.
– Rob

QUESTION

I am from Greece, and I am the Greek Spartan Race Ambassador. I am 45 years old, 80 Kgrs, 1.76 height around 21% fat in my body and this August (24th& 25th) I am going to run in Krynica (Poland) an Ultra Beast Trifecta weekend (Saturday the Ultra race – 50 km and the next day the Super Race – 15 km and the Sprint race – 7 km).

It will be my FIRST Ultra. I am training for the time being (since December) under the current program: 3 days running / 3 days Gym & HIIT.

I take care of my nutrition but it still needs improvement, I drink 2 liters of water per day and do karate lessons 2 times per week for 1 hour.

My objective is to FINISH strong and alive inside time limit (not yet available).

I hope I gave enough info in order to hear from you what is the best possible program for training for the last 4 months until the Ultra!

I would like to thank you in advance for your time and help!

ANSWER

4 months = 16 weeks. Here’s what I recommend:

Weeks       Plan

8                Total Rest

– Rob

QUESTION

At the end of the 7 week ACFT program, should I restart or would you guys tailor it slightly for me?

ANSWER

You’ll want to complete the plan the 7 weeks directly prior to your ACFT. If you have a gap between finishing it now, and then re-starting it before your ACFT, you’ll want to do another training plan between.
I don’t do any individual programming or personal training.
– Rob

QUESTION

I have a buddy that recommended your programs. I’m currently deployed but training up for SFAS. Looking at both training training plans, the Delta program seems more in tune with what I want to do ie body weight – barbell- and gym based programs with rocking. Is there any reason why I shouldn’t go with the Delta program versus the SFAS plan?

ANSWER

Both plans are built for the selection-specific fitness demands of the individual selections. SFAS includes rucking, but many more team events, work capacity efforts, etc, and the Ruck Based Selection Training Plan reflects this. Do this plan for SFAS.
The RBSTP is a limited equipment training plan.
– Rob

QUESTION

Rob, I plan to do the USAF CCT/PJ/CRO training packet.  Before starting it though, I’d like to do some prep work.  Specifically, the running improvement plan and the rucking improvement plan (I don’t have a lot of experience with rucking).  Reading up on those plans it sounds
like both can be done along with a strength plan (probably by doing a two a day format).  Would it matter which of the six strength plans I chose to combine it with?  I would assume I’d need to do three of them to equal the number of weeks of the running and rucking plans?  The other option I noticed would be to start with the bodyweight foundation course followed by the bodyweight build course.  Both seemed to have a running and rucking component already included in them.  Is that designed though for those who already have experience in both?  Looking for your recommendation on which path to choose.

ANSWER

The Military OnRamp Training Plan includes both running and rucking – I’m not sure why you wouldn’t start there? It’s the first plan in the packet and is designed to prepare you for the follow-on training.
If not – and you want to proceed with what you suggested, I’d recommend the MTI Relative Strength Assessment Training Plan for your strength work.
– Rob

QUESTION

Coming off a deployment with the National Guard with a lot of lifting and some circuits. Getting a conditional release to go active duty as 18X should I complete the SFAS ruck based training with those 8 weeks leading me into Infantry Osut or try a different approach. I’ll need to complete 11B OSUT as I’m a 68W currently and Airborne as well as SOPC.

ANSWER

Ideally you’ll complete the Ruck Based Selection Training Plan the 8 weeks directly before SFAS.
If you have time after OSUT and before SFAS to conduct the plan, then wait until after. If not – and you’ll go directly from OSUT to SFAS, complete the plan directly before OSUT.
– Rob

QUESTION

I’m getting back into rock climbing soon after having a baby and also injuries.  I have been building up my basic fitness with gym and classes for the last three months, but now I’m ready to train my body to get back into climbing.  I also do acrobatic dance competitively, which requires a lot of strength and work capacity.  I haven’t climbed in two years, due to injuries, pregnancy and sleep deprivation with a baby, but I want to go back without worrying about my fitness or injury.

Could you recommend one of your plans I should use?  In addition to your training, I do about 45 minutes of dance drilling 6 days a week with full dance training two days a week for two hours each.  I plan on bouldering 2-3 days a week for three hour sessions.  How should I fit one of your training plans in and what would work best?

I really loved your training before and was an active rock climber and subscriber before having my son.  I am a retired wrestler, so I have experience doing CrossFit for five years, I did Rosstraining for a couple of years and then was a Mountain Athlete subscriber for several years.  So I’m not a newbie, but technically, I am, as my goals have changed.  Prior to my son, I was climbing four days a week for 3-4 hours each session and going to the gym every day.  Oh, I’m also a 42-year-old woman and due to 8 years of wrestling and 6 years of rock climbing, I’ve built up my share of injuries that affect my training (not that anything is prohibited, but I have to be kinder to my body nowadays).

ANSWER

I don’t have a plan that fits your schedule and will mesh well with your dance training. I would suggest you tighten up you time at the bouldering gym – train more intensely, for 2-3x 60 minute sessions instead of the long 2-3 hour sessions which involve too much rest and socializing!
Specifically what I’d recommend is Day 1, when your most fresh in the Bouldering gym, complete the Bouldering V-Sum.
Day 2 and Day 3 in the gym, complete 60 minutes of Bouldering 4x4s. Ideally, you’ll want at least a day’s rest between 4x4s.
Do this for 5-6 weeks. Measure progress by your V-Sum score. Depending upon where you start, you should see a 20-30% V-Sum score improvement.
– Rob

 

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