Q&A 1.5.23

QUESTION

Just finishing up a time constrained program. Looking for something that focuses on rock climbing-strength-endurance. What would you suggest? Thank you

ANSWER


QUESTION

After rehabbing a torn labrum and tear in my forearm I have been back on the track at work and working out hard again.

The goal was to be ready for a previous smoke dive selection but the injuries set me back.

I am looking for recommendations to get ready for one in the following year and what program would be best.

ANSWER
Now …. plans/order in the Big Cat Packet for full time firefighters, starting with Jaguar.
7 weeks directly before your course, drop out of the Big Cat plans and complete the Smoke Diver Training Plan.
– Rob

QUESTION

Uphill touring training

Any thoughts on step ups vs stair machines (the actual rolling stairs) vs walking at incline on treadmill?

Wasn’t sure if step up were nice since no gym or machine requires or if they are superior?

ANSWER
I’ve never done a study on this as I’ve never had access to a stair machine – and most don’t.
We’ve stuck with step ups because we know they work.
– Rob

QUESTION

Last night I purchased the JAGUAR training plan to start getting back in shape for the fire academy. Today I just found out I can do the CPAT fitness test in mid january. Do you think if I follow the JAGUAR plan I should be good when taking the CPAT in January? Or should I purchase the CPAT training plan? Can I follow the JAGUAR plan and switch some things up to better prepare for the CPAT?
ANSWER
It’s always best to train sport-specifically for an assessment using an assessment-specific plan. What I’d recommend is continuing with Jaguar until you’re 4 weeks out from your CPAT, then completing the CPAT Training Plan the 4 weeks directly before the assessment.
– Rob

QUESTION

I am 6’6” 191lbs. 33 years old.

Relative strength Assessment score = 5.43
Nutrition is approximately 90% solid.
Showing up everyday for workouts. I track my HRV daily and set the pace for the day based on that. Getting after it hard most days. (6days/week)
Being “professional” about it as you say.
I feel strong, durable, able to recover quickly. Don’t really get sore anymore, just need more sleep on hard days.
Running Grand Canyon R2R2R next Friday and feeling very ready. First ultra.
Throughout the year:
skiing 1-3 days/week seasonally
Annual Bob Marshall wilderness open
Dawn patrol peak bagging 2-4days/week seasonally
Started Rock climbing/bouldering this year
Canyoneering year round
I haven’t taken the Alpine Fitness assessment yet(just discovered that yesterday as I was digging through all of your links and articles)
I am skinnier than I like to be, but I tend to focus more on muscles that go rather than muscles that show.
With having high relative strength but a lower than ideal bodyweight for a mountain athlete:
Do you feel It is worthwhile to pursue packing on more muscle?
How would you recommend I go about doing so?
ANSWER
No …. My ideal bodyweight for you is right around 200 pounds, and you’re close enough. Your high relative strength tells me you’ve got plenty of strength for what it can add for durability. Adding on any extra muscle is just more to carry up and down the mountain.
– Rob

QUESTION
Current Athlete Subscriber and have been using the programming for a few years. I primarily train for Climbing/Backpacking. I have done a lot of steps and sandbag get ups which both can be mundane. I’ve recently thought about incorporating a treadmill into training. I want to do this for variety and also because I can’t always get outside with young kids at home.   You just published an article on machines that you shouldn’t waste your money on and it got me thinking; any advice on treadmills/brands/specific models? I was considering an Incline model like NordicTrac X22i. In any case this is a shot in the dark. Any input is greatly appreciated.
ANSWER
Always best to run outside – but you knew I’d say this.
I purchased a Nordic Track witn an incline on it and we used it for some studies. In addition to flat and uhill work, we’d actually have people skin on it wearing their backcountry ski gear! The incline wasn’t steep enough so we’d put the front of the treadmill on bumper plates to make it steeper!
At motels sometimes where I can’t take equipment outside I’ll turn on the treadmill, leave it running, and do 200 or 400m runs on it, or short runs for time (1-2 minutes) as part of a multi-mode circuit – so they can be super handy.
I’d say go for it – do some solid consumer reports research on the brand/model. We had all times of trouble with that several-thousand dollar noric track and I finally tossed it. Good luck finding one that is durable.
– Rob

QUESTION

I just recently purchased your Smoke Diver program. I will be attending the Indiana Smoke Diver course in March 2023. Should I repeat the 7 week program until the class date or should I work on general fitness until 7 weeks out? Thank you!
ANSWER
Complete the Smoke Diver Plan now, then drop into general fitness, then repeat the Smoke Diver Plan the 7 weeks directly before reporting.
– Rob

QUESTION

I’m 38 about 76kg and 178cm tall.
I recently subbed to MTI and am liking the look of a lot of the plans however I find it overwhelming to start out.
I am currently doing Greyskull to beef up my numbers and on off days I am cycling between a CrossFit style WOD and a 5km run.
My goals are very superficial as I don’t have a career reason to work out. I would like to.
* Get Stronger
* Look better
* Loose the remaining fat I have covering me up
* Build a bit of muscle
I enjoy:
* Progressing strength work
* Running faster
* Beating my WOD times
I have access to
* Olympic barbell
* Weight plates and micro plates
Full set of Kettlebells up to 32kg all doubles
* Sandbag
* Sled
* Squat rack
* Rings
* Box for jumps
* Echo air bike
* Running shoes
* Dumbbells up to 24kg
Ok so after all of that I’m wondering what you think the best place to start would be. So far I’m eyeing off Hypertrophy for Skinny Guys and the Country singer men’s packet. Though I have yet to look through all the programs and their respective goals.
ANSWER
Start with Waylon, from the Country Singer Packet. Progressed strength, long work cap, 1.5 mile endurance assessment and intervals. Multi-modal, kick-ass training plan.
Weight … you can’t outwork a shitty diet. Here are our guidelines. If you don’t cut fat doing this, cut the cheat day.
Enjoy!
– Rob

QUESTION

I am looking at purchasing the DEA Academy Training Plan and see under the FAQ it says to contact you if I have more than 7 weeks before starting the academy. I am currently in the hiring process (polygraph scheduled and in the background). Assuming I pass the last couple of steps I will have a better timeline. My question is should I go ahead with the 7 week plan or do you have another suggestion? I appreciate your time.
ANSWER
I’d recommend you do the plan now, then drop into the plans/order in the Spirits Series – which are designed as day to day programming for full time detectives/patrol.
Then, repeat the DEA PT plan the 7 weeks directly before the test when you get the date.
– Rob

QUESTION

I recently purchased the UBRR plan from your website. My training question is, I recently included weighted squats and deadlifts to the program. If I leave these included in the program, should I try to increase weight with them or should I do 80% of my body weight on these exercises, similar to the bench press in the program?
ANSWER
Leaving the load @ 80% and progressing reps will increase your strength endurance, but not your strength.
I’d recommend training strength …. so do 6 rounds of 4 reps, and increase load until it’s hard but doable each time you train spats and deadlifts. Work. up fast and try to be at the “hard but doable” load by round 4 … and do the same weight for rounds 4, 5, & 6.
– Rob

QUESTION

I’m reaching out to ask for some help with selecting the program that you think might be best for me based on my plans for this winter.
I’m going to be skiing in Tahoe for a month in February and want to make sure I’m training properly for it. I live on the east coast so I’ll be skiing here and there for a month or two before February. But I’m hoping to ski 5 days/week in Tahoe and have heard the skiing is more difficult there. My biggest worry is that I’ll get out west and not be able to keep up!
Currently, I lift 4-5 days/week and focus on the main compound lifts (squats, bench, deadlift, bench press, overhead press). I don’t do any cardio (and am worried about that for ski season! haha).
Here are my questions:
1. Which of your skiing programs do you think would be best for me?
2. Could I continue to do my ski-focused plan and my current lifting plan (or would that be too intense)?
3. Do any of the ski plans also have aesthetic benefits? I love being strong but also like to look good, too. 🙂 I’d like to keep my aesthetic progress even if I switch over to ski-focused only planning (if possible).
ANSWER
Complete the Dryland Ski Training Plan the 7 weeks directly before your Tahoe Trip.
General strength training (squats, dead lift, etc.) won’t prepare you for the eccentric strength and leg lactate tolerance skiing demands. I learned this the hard way years ago.
Double up? No … the Dryland Plan is super intense. In fact, the touch/jump/touch to box is some of the most intense work capacity programming I’ve ever programmed or completed.
Aesthetic? Only if you think big skier quads are beautiful! Focus on your performance, not appearance. As well, you can’t outwork a shitty diet … so if you are not eating clean, start doing so. Click here for our nutritional guidelines.
– Rob

QUESTION

I am looking into training for a SWAT team try out 4 months followed by a week long school in April. The school focus on a lot of volume work and body weight work. I know there is a lot of running involved, there a 1 hour run at some point during the week.

I’m interested in using Mountain tactical to prepare me.

I current do BJJ,  30-40min circuit including a barbell, sandbag, dumbbell, sledge and a tire. I rotate legs, chest, back, and one day cardio.

ANSWER
Now … I’d recommend the SWAT Selection Training Plan. 
Follow it up by completing the plans/order in the Gun Maker Packet beginning with Ruger, until you’re 7 weeks out from selection.
Then re-complete the SWAT Selection Training Plan directly before selection.
Completing the plan now will give you a clear gauge of your current physical and mental fitness. Repeating it directly before selection should send you in confident and fit.
– Rob

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