QUESTION
I recently purchased the athletes subscription and I’m enjoying the fire rescue programs. Is there’s a program out there that just does sandbag movements for every session or a way I can search for sandbag workouts? Than you.
ANSWER
Glad to hear you’re enjoying the Fire Rescue
plans. We do have the
Sandbag Training Packet, which consists of three
plans (all available for individual purchase or as part of your
Athlete Subscription). It has the following equipment requirements:
- 3x Sandbags (40/60/80# – Men; 20/40/60# – Women)
- Foam Roller
- Open space for shuttle sprints
- Watch with repeating, countdown interval timer
- 30-foot rope for pulling
- 15-18″ Bench, box or step for steps
- 25# Back Pack
- Pull Up Bar
QUESTION
Rob-
Looking for advice in program selection given my fitness goals:
-outdoor athlete (skiing both lift served and backcountry), want to get strong ahead of season opening (I live full time in Ketchum ID).
-want to maintain/ increase upper body strength/lean muscle mass with two challenges from past injuries. Ski accident last march resulted in bulging disc L2/L3, surgery not needed, neurological pain is gone and I’m getting stronger due to consistent training and 3x per week Pilates. I’m back mountain biking and strength training in the gym but avoiding any dead lifts and heavier squats. Just need to be careful not to be in flexion under load.
Additionally I hit a tree while skiing 10 yrs ago and severed my axillary nerve in my left shoulder. Had nerve transfer surgery where they transplanted nerve tissue from one of the nodes in my left tricep. I’m at 75% on left shoulder/tricep and w/o 100% mobility, pressing directly overhead is very challenging. Injury and surgery resulted in permanent atrophy so always on the lookout on how to strengthen left shoulder complex and surrounding supporting muscle tissue (serratus etc). My back is pretty strong (pull-ups, rows, renegade rows).
I have a fair amount of time being a semi-retired 62 year old (although i intend to maintain the Pilates 3x per week- this has really helped my recovery!), and have been able to maintain a high level of fitness for my age despite the injury history.
Any advice appreciated, I’m already registered for a variety of mtntactical’s programs.
ANSWER
Now:
Plans/order in the
SF60 Packet beginning with SF60 Alpha. If you need a sandbag, you can buy the one I designed
HERE, or amazon has plenty of choices. Start with a 30 pound sand bag for the chassis integrity work. If it’s easy, increase the load. This will help with your low back strength and strength endurance.
9 weeks out from the start of your Backcountry Ski Season (Around Dec. 1 for us here …) drop out of the SF60
plans and complete the
Backcountry Ski Pre-Season Training Plan. Unlike the SF60
plans, this
plan is not scaled for your age … and neither is BC skiing. As prescribed, this is a 7-week, 6-day/week
plan, but start 9 weeks out so you can continue with a 2 day on, 1 day off schedule. You’ll need the extra recovery… the
plan is intense.
– Rob
QUESTION
ANSWER
QUESTION
I am planning on doing the Grand Canyon rim to rim to rim and curious how you would adjust the rim to rim plan for the longer distance?
ANSWER
Here is our
Rim to Rim Training Plan – Increase the step up volume by 30% for each
training session, and double the prescribed Wednesday recovery run distance and the Saturday rucking distance.
– Rob
QUESTION
I’m looking to buy into one of your programs but haven’t had time to read through them all yet. I’m hoping you can point me in the right direction.
I work as CSS for a SEAL team and am interested in improving my strength and endurance. I sit behind a desk all day, but there are occasions when I get out with the guys.
I’m coming off a not-xfit kind of HIIT training, but had to drop that gym when I moved across town. I’d place myself as an intermediate athlete at this time.
I’m 28 years, 155lb 68in
I have unfettered access to everything including trx equipment EXCEPT an Olympic squat rack. I know, it’s a problem that I’m working on. I do have access to a smith machine and a bench however.
What are your recommendations? I’m anxious to get back on a great program.
ANSWER
Hit strength and endurance directly. Start with the Big 3 Strength + 5 Mile Run Training Plan. You’ll need to do Smith Bar back squats…. but that’s okay. – Rob
QUESTION
Have you considered developing a training plan specifically for Army Helicopter Flight Crews? Flight crews typically are confined to a seat that has little to no adjustment from 1 to 9hrs while wearing body army and night vision goggles. Also, crew chiefs go from a seated position to loading cargo and often in a less than ideal position. I would also add, that the most common injury or complaint from aircrews are lower back pain and neck pain. Thanks for any recommendations or training plans.
ANSWER
First time I’ve been asked this. But … other than the neck issue, your mission-direct confinement and need to move from sitting to moving is very similar to LE Patrol Officers and Detectives. For now, I’d recommend the plans/order in the LE Spirits Packet, beginning with Whiskey.
In terms of neck, we have actually done quite a bit of research for helo pilots, but have not been able to find a neck strength protocol and equipment that is “weightroom functional” – an/or deployable without some special contraption. As part of that work, we did research what high school and college wrestlers do for neck work … and neck bridging might be one deployable exercise.
– Rob
QUESTION
I am currently coming back from deployment and want to hit the ground running when I get back state side so to speak. My main focus right now is to lower my bmi and increase my strength. I would say I am in pretty good shape, I want to loose about 10 15 pounds of excess weight, currently walking around at 194lbs, 5foot11
I have no restrictions concerning equipment.
I want to be tactically fit, and have functional strength but also look like I work out. If you could give me a direction as to which one of your programs fits that bill, that would be great.
ANSWER
Working through the Virtue Series Training Packet would be ideal for your current goals and fitness level. Start with the Military On-Ramp Program (included in the packet) in order to get acclimated to our programming style. All of the plans within the packet are available for individual purchase, or via our Athlete Subscription.
QUESTION
I’m a relative beginner in mountaineering, having climbed Kilimanjaro, Cotopaxi, Cayambe and Ishinca and want to climb more mountains in Peru, Bolivia, etc so am looking for a training plan. The problem with endurance based training is that one loses muscle, so am looking for a plan where I can gain some muscle as well. I’m 57 and in good shape, but can’t seem to find a happy medium where I can train for mountaineering and to build muscle, especially upper body. I have done some rock climbing in Colorado and North Carolina (Linville Gorge) with certified guides.
How are your training plans different from the ones at Uphill Athlete?
ANSWER
MTI’s approach is unique. In general, we have two types of programming, “Base Fitness” and “Event-Specific” fitness.
The details of the “Base Fitness” programming is decided by the athlete type. The Base fitness components for a “mountain athlete” differs from those for a military soldier, which differs from those for a LE officer, etc.
The second type of programming, “event specific” is laser-focused on the specific physical demands of the event. These are intense programming, designed for athletes who have already established a solid level of “base” fitness.
The “Base Fitness” programming attributes for mountain athletes are relative strength (strength per bodyweight), mountain endurance (running, uphill movement under load), climbing technique and grip (rock), chassis integrity (functional core) and multi-modal work capacity. MTI’s Base Fitness programming trains all of the attributes concurrently.
Mountaineering and Muscle … You’re ladder is against the wrong wall here. Excess upper body mass is not a benefit to mountain athletes. “Muscle” for muscle’s sake is just extra weight you have to carry uphill – which slows you down. This is why my strength programming focuses on max effort strength to improve strength per bodyweight. It’s entirely possible to increase strength without significantly increasing muscle mass. Strength is what you use on the mountain, no mass.
Difference between MTI and Uphill Athlete? I’m not up to date on the lates from Johnston/Howe, but in general, as I understand it, their emphasis is on aerobic base development and the bulk of Uphill Athlete programming is focused on this attribute across all their programming.
MTI’s approach is different …. train “base fitness” – between “event-specific” train ups for specific events. Directly before the event, you drop out of “base fitness” and complete the event-specific plan for the mountain objective. MTI’s climbing event-specific plans cover everything from crag-based rock climbing, to alpine rock, to non-technical expedition-style assaults like guides climbs up Everest and Denali.
In terms of base fitness, the one issue with you is your age. Our Mountain base fitness programming is designed for athletes 45 and under. It’s intense, and high volume. Could you do it at 57? Not sure – it depends on your joint health, etc.
So, given all that, what I’d recommend is you complete the
plans/order in the
Greek Heroine Packet of
Plans for mountain base fitness, beginning with
Helen. As prescribed, these are 5-day/week
plans. For you, given your age, I’d recommend a 2:1 schedule. … 2 days on, 1 day off, to allow more time for recovery. Follow the
training sessions in order … but just shift the calendar to the right.
Then, once you get your next climbing objective decided, email back and ask guidance on MTI’s event-specific plan for that event. We’ll need to know the duration, mileage, elevation gain/loss, and technicality (4th class scrambling or 5.10 pitches?) Then I can direct you to the event-specific plan to prepare. One note about our event-specific plans … they are focused. There’s no bench pressing or back squatting on the mountain, and our event-specific plans reflect this. We identify the event-specific fitness demands of the event, and program accordingly. For example, if you’re doing an our Denali plan, there’s a lot of uphill movement under load, sled dragging, etc.
– Rob
QUESTION
I was searching on the web for ranger school training and this program came up. I saw a 42 week package for 219$ i cant remember the exact price. When i went into the website I couldn’t locate it, i am interested in purchasing it. Is it possible to send me a link for it?
ANSWER
QUESTION
I’m looking to get back into your programs. I did enjoy your CFT/PFT prep and your valor/humility programs.
I’m an active duty Marine female and I’m just trying to lock down a program I can follow along to.
I’m looking for something that has running and functional fitness/CrossFit style movements combined or can be done in two a days. Or perhaps two programs that can be run together.
Right now I’m just doing crossfit adjacent programs that do not have crazy gymnastics (cleans, strict pull ups, lots of assault bikes, etc) and running in the am on pavement (it’s like 115 in Arizona if I wait ). I went from a strength based program and I am trying out a stamina program to help, but I’m looking to pivot as it only has 1 running day a week
My running has slid post getting sick in april. But I used to do 2/3 long slow distance runs and either 2 speed works or 1 speed day and 1 easy 3 mile (focus on 3 mile PFT and 800m boots sprints) with my 3 mile race times being around 20:30. I’m trying to get back to that in some way.
ANSWER
I’d recommend Wllie. It has a slight endurance focus based on a 6-mile run assessment with follow on interval work, as well as strength and work capacity efforts.
QUESTION
I’m looking to find a training plan that will help me with my application to become a Search and Rescue technician in the Canadian Armed Forces. I wouldn’t say it’s too intensive for selection it’s more of an air crew land survival course on steroids. Not a lot of swimming until the main course which is then more focused on diving then swimming. So far the Delta force training plan looks the best suited for the trade however I’m approximately 1.5 years out until I can apply and I fear putting my body through that intensive of a program for that long would be detrimental. Instead I’m curious what you recommend for building strength and endurance before I take the intensive 8 week course. During selection I will be rucking 120-140lbs, running, swimming, doing body weight and core strength exercises. I would be curious of your opinion and advice. Thank you for your time.
ANSWER
Got it. Work through the Operator Sessions via the Athlete Subscription for the next 6 months to continue working on your base fitness. Once you’re a year out from selection, start the Ruck Based Selection Packet. All of the plans within the packet are available via the Athlete Susbcription, or you can purchase them individually.
QUESTION
Your RASP plan was great and thanks for helping me get selected. Coming off of paternity/block leave I’ve started with the Fat Loss program
Currently planned out my training as follows:
Fat Loss Program
RASP
CDQC
Do you have any recommendations for Pre-CDQC?
I’m eyeing for a slot next summer and about to deploy for a few months so I’ll have time to train and a pool.
Thank you for your time.
ANSWER
I’m happy to hear the plans have worked for you. I’d recommend working through the following over the next year. You could add on the Fat Loss program to start things off if you gained significant weight over paternity leave, but the Mil On-Ramp program will likely lead to the same results.
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