QUESTION
I had a quick question about your training plans. I used to work as an outdoor recreation instructor teaching rock climbing, mountaineering, and various adventure education classes. However two years ago I moved to Japan to teach English. When I return to America next year I will be teaching outdoor recreation again. However during my time here I sit at a desk a lot and have lost at least a majority of my fitness level and am considerably heavier and just generally out of shape. What plan would you suggest for someone in my situation?
ANSWER
Bodyweight Foundation will kickstart your fitness. Helen and the other plans in the Greek Heroine Packet are our day-to-day programming for mountain athletes and concurrently train strength, work capacity, mountain endurance (running, uphill hiking under load), core strength and climbing fitness (rock).
– Rob
QUESTION
I’ve been out of the gym for the past six months after suffering a shoulder dislocation followed by repair of a significant SLAP(superior labrum anterior to posterior) tear and am finally getting ROM back and working on strength building with PT at this time.
I’m 32, a paramedic for a busy inner city service. I’m 5’10 and 210lbs. My previous shoulder press PR was 185.
Any guidance for getting this should back to work?
ANSWER
I don’t have a post-rehab shoulder training plan – I have one for knees, but not for shoulders.
If you’ve been cleared to train my first instinct says to kickstart all of your fitness with a bodyweight-only plan, then move on to more intense loaded strength after.
– Rob
QUESTION
I’m almost 50 years old and have all the normal aches & pains of someone who spent 30 years as a Marine & Cop (I’m also coming off a very successful shoulder surgery).
Are your training programs right for me?
Do you have any Triathlon specific programs?
Do you have any programs that would benefit a competition Pistol & Rifle shooter?
Thank you in advance…
ANSWER
1. The four plans in the
SF45 Packet are designed for high impact tactical and mountain athletes age 45-55.
– Rob
QUESTION
How much/ would you design a plan to do Murph for 24 hrs straight?
ANSWER
– Rob
QUESTION
I would like to ask what your take is on adding weighted vest to RASP. I am wondering whether wearing a 25-lbs weighted vest while performing push-ups, sit-ups, pull-ups, and run would add more gain. My hypothesis is that it should add more to overall strength and endurance.
ANSWER
You could do this, but you must also complete your assessments with the vest.
– Rob
QUESTION
I just signed up for the monthly subscription on MTI and looking forward to getting back training.
I am currently a military Security Forces Officer coming back from deployment and looking to transition into normal law enforcement or FBI/DEA in the next couple years. While I was on deployment all I did was lift weights with little cardio (sprints once a week). I currently am 5’10 and 180lbs, however I am more of a skinny fat build. I do want to gain strength, speed, increase my work capacity, and gain some upper body size (bigger arms, shoulders, lats) in the coming year to prep myself for gainful employment. I also would like to increase/keep my conditioning for 1.5 mile test as well as trim up some body fat I have. I have looked around at several plans at am not sure where to start. Would you recommend me starting on the Spirits Series then moving to a pure strength cycle? I know there are endless programs from you guys but just want to be sure my goals are getting reached.
Any help and insight would be greatly appreciated as I aim to tackle new goals.
ANSWER
These plans concurrently train overall gym-based relative strength, upper body hypertrophy, work capacity with a sprinting focus, and chassis integrity (mid-section).
Completing these plans will help build your “base” LE fitness across the board, after which you can focus on individual fitness attributes (strength) if needed.
– Rob
QUESTION
Rob – I got to your website from a reference in Backpacker magazine. I’m a 56 year old guy, 5’8” 210# (big time overweight – I should be like 175-180!) and have a VERY stressful 14 hour a day sedentary job (medical). I walk a mile a day to and from work, I pretty much stand all day at work. I’m in horrible physical shape from many years of slacking off and not taking care of myself.
My 16 year old son has all of a sudden become passionate about backpacking. Within 6-9 months I would like to be able to hike 5-7 miles a day for a few days with him on moderate/difficult trails.
Your programs look like they are for people who are already in pretty good shape and need to push more.
Where do you recommend I should start?
ANSWER
I currently don’t have a training plan for de-conditioned athletes.
From what I do have I’d recommend you start with the
Bodyweight Foundation Training Plan. This plan deploys an initial assessment and then base the follow-on progressions on your assessment results – so it automatically “scale” to your incoming fitness. I’m not sure if it will be too much for you out of the gate.
– Rob
QUESTION
I was planning on completing the SFOD-D training plan before next February. I was looking through the entire SFOD-D packet with multiple plans. Since I don’t have 10.5 months to execute the entire packet, what plans do you recommend I do in preparation for the SFOD-D plan? I was planning on finishing an old work capacity program I’m on right now and then beginning Humility.
Also, later next year I am helping a buddy prepare for the Marine Corps’ Combatant Diver Course. Do you have any feedback on athletes using your Army CDQC plan to prepare for the USMC course? I would guess that the goals are similar but I am not familiar with the Army’s course. I know the USMC course has a 10k fin involved. Do you recommend tweaking the CQDC plan in any way for the USMC course?
Thank you for any feedback you can provide. Your products and approach are awesome.
ANSWER
SFOD Packet – work backward in the packet and complete the plans accordingly. I’m not sure your exact number of weeks, but you want to complete the SFOD-D Selection Training Plan directly before selection. Prior you’ll want to do Resilience. Prior to Resilience, Valor, etc. You may need to complete only part of one plan … say 4 weeks of Fortitude. Start the plan at the beginning, and end it early, rather than starting in the middle.
USMC CDQC? We don’t have a plan specifically for this course. Below is the Army CDQC PFT in our plan. In addition to this, we do a 5-mile assessment and a 3K Fin. Common sense tells me the USMC course won’t have a 10K Fin assessment out of the gate – but rather work up to it by the end of the course – but I could be wrong. Overall, I think our
Army CDQC Plan would be a good way to prepare.
– Rob
QUESTION
Very much enjoying your programming. Our group of 40+ year olds has completed in succession: fat loss, bodyweight and most recently SF45 Alpha. Liking the steady gains in lifting coupled with the endurance piece of mileage. We’re not hitting all benchmarks like starting bench warmup at 95, more like 75, 40# sandbag instead of 60. Still, seems like it’s been effective. Likely doing a 15 miler in December just to have a goal oriented event.
What’s next? SF Bravo or something that dials into something else?
ANSWER
– Rob
QUESTION
I’m trying to decide on either getting Greek, Virtue training packet.
Now the info. I’m 40 years old 5’8 and weigh 206pds. I have taken your nutrition advice to heart and practical use. Only difference is the meal before I train I will have a carb: potato,rice or the sort.
I’m looking at this packet being my day to day training guide.
Goals: I want to stay in a relative fit and healthy lifestyle. I’m not tip of the spear operator but I do work on Aircraft for the Air Force and I got about another 15 years before I retire. I want to be a good Strength level but not lose endurance or conditioning. I suppose I’m looking for that well rounded health and fitness but also be able to continue hiking, rucking and outdoor activities. If you got any questions or need to know something just shoot me a message.
ANSWER
At 5’8″, I’d like to see you around 170-175# – so you look 30# overweight to me right now … this is unless you’re built like a fire hydrant and strong as a bull.
If you are 30# overweight, the plans in both these packets may be too intense.
What is your current 1RM Bench Press and Back Squat?
– Rob
QUESTION
I’m currently on 20th SF groups train team and will be until February when I’ll attend SFAS. I’ll start the ruck based program the designated time before SFAS. Our drills consist of a apft, 12 mile ruck with roughly 60lbs, day and night land nav, various team events then a 5 mile run on Sunday. What program would your coaching staff recommend as far as a program goes until I start the ruck based program, or if you’d approach SFAS training differently given the drills I’m required to attend and maintain a high level of fitness. Any guidance would be much appreciated. Thanks.
ANSWER
If the training team is hammering you with this work and you’re training almost daily, I’d recommend you complete the strength work in one of our strength plans – specifically the
MTI Relative Strength Assessment Plan, 2-3 days/week as a 2-a-Day or on an off day from your team training.
The team programming is hammering bodyweight strength, rucking and running – what’s missing is strength for overall performance and durability. Just be smart and watch for overtraining.
– Rob
QUESTION
I’ve just purchased the athlete subscription package and am looking forward to getting started!
I’m looking through different plans and wanted to get your take on which option might be best for my current needs.
I’m primarily looking to prepare for ski season. Three years ago I was working towards skiing big mountain competitively, but broke my leg in training. The next season I discovered a herniated disk in my neck and have not been able to train the way I’ve wanted to since. After lots of physical therapy time I feel that I’ve resolved most of my injuries and want to build back into training full-time.
Since my strength is pretty basic right now, I’m wondering if beginning with the 30 minute dryland training would be the best option. However, I want to make sure I’m maximizing strength training potential before the season begins so I wonder if the full dryland training program or the backcountry skiing program might be better options.
I’ve also considered beginning with a “base” training plan to build back some strength and then go into sport specific plans, but don’t know if it’s too late in the season for that route to be as effective as it could be.
I’d love your thoughts – thank you for all you do!
ANSWER
If your skiing this winter will be primarily lift assisted, jump right into the
Dryland Ski Training Plan – the full version – as a pro you’ll need it. If you’re smoked initially, take Wednesday as a rest day to split the sessions up some – but only for the first 2 weeks. Week 3 go 4 days in a row.
If your skiing will be primarily backcountry – do the Backcountry Ski plan – full version. Again – take and extra rest day if needed the first 2 weeks.
– Rob
QUESTION
So I’m tracking a ranger slot in a couple of months after I PCS from my current duty station. Currently I am decently fit with an Army APFT of 280 by following my own weight training plan combined with the MTN APFT plan.
My question is regarding whether or not if there is a plan that includes heavy weight training but leads directly into the ranger plan. I’ve looked through the virtue series as well as some of the other packet plans but I’m not sure which path to follow.
ANSWER
QUESTION
Regarding the Big 24 plan,
I understand that the plan is designed to be 7 weeks long, however is
the 7-weeks supposed to be a single mesocycle, and therefore supposed
to be tested every 7 weeks?
–Like how Jim Wendlers 5/3/1 plan contains a testing week every
fourth week, as each 4 week block is considered a mesocycle.
Just looking for a good plan before jumping into a larger packet
plan-based school.
ANSWER
Big 24 V4 has assessments in week 1, 4 and 7.
– Rob
QUESTION
I am interested in getting the Bataan training plan for the 2018 race.
My one question for you is that I am an older athlete, 56, and I have taken a leave of absence from training for the last six months due to personal reasons. Getting back into training now is there anything in this plan that you would change for an older participant who is getting back into race shape?
ANSWER
This plan is designed around the fitness demands of the event (march), not the individual athlete. How you’ll recover/do on the plan depends upon you physical and mental fitness, but also your age. Jump in and see how you do. If necessary take extra rest days and stretch the plan out.
– Rob
QUESTION
I’m just finishing your Alpine Runner plan, and I’m planning to start your Spirits Series. I’m not currently a LEO (waiting to start the academy), and don’t have a weighted vest. I’m a 5’4″ fairly petite female. Any recommendations for brands, etc?
Thanks,
ANSWER
– Rob
QUESTION
I have completed a few of your hiking plans and half of shipboard. I am not an avid hiker nor military, I just like the balance of your plans and the interesting workouts. I quit shipboard because it just got a bit too intense and I was extremely busy at the time. I do the programs with a friend, but not together as we have different schedules. Anyways, she chose to do humility next to build a base before we try the more advanced plans. I am wondering about the loaded runs. I am a fairly good runner (can run up to 13 miles and my pace is usually around 8:00/mi), but I have never comfortably ran with a pack. One of the plans we did called for intervals of step ups and runs, and I dropped the pack for the runs as I just couldn’t make it work. Will I be missing a lot if I opt to do the runs unloaded in humility? What is the main purpose of doing them loaded? If it is totally crucial I will invest in a good running pack, but just curious as to why I’m doing it first. Thank you!
ANSWER
Humility is one of our tactical training plans, designed for military SOF and others – where loaded running/movement is a job requirement. This is why it’s in the plan. If you’re not in the military – you can skip the vest/pack. But if you want the full dose of MTI programming don’t. One compromise would be to drop the load to 15#.
– Rob
QUESTION
Hello, I just read Rob Shaul’s article that was published in the journal of mountain hunting magazine (printed-not online version). I was just curious if he would recommend following this program or something similar year round or would it be more beneficial to employ it only in the weeks/ months prior to hunting season?
Thanks
ANSWER
In general, the closer to the season or event, the more “sport-specific” the programming can be.
The further away, the more “general” the programming should be.
Under our programming terminology – we call general programming, “base” programming, and it’s not random. Here our “base” fitness attributes for mountain athletes:
– High relative strength – or strength per bodyweight. Mountain athletes are not power lifters.
– High work capacity, with a sprinting/running emphasis
– Mountain Endurance (trail running, running, uphill movement under load)
– Chassis Integrity (our core strength)
– Climbing Fitness (only for rock/alpine/ice climbers)
The problem with doing focused, intense, backcountry hunting programming year round is it will lead to overtraining. Ideally, athletes will come to 8 weeks before the season with a solid foundation of mountain “base” fitness, and then be able to hammer bc hunting focused programming directly before the season.
– Rob
QUESTION
I start sfre in the guard in march 2018. I recently purchased your 9.5 month program. If i start the program now i will have 3 months in between before starting sfas. Not sure what to do in between. I was going to do your sfre program first and then start sfas program which will take me to sep which is one month prior to sfas. Will this process work? What do you suggest?
ANSWER
QUESTION
So right now I am a couple of weeks into the USAF PAST plan and I am sitting at a 7:32.32 min 500m there is room for improvement, yes but I also need to focus on getting my run time down. Would it be justified to add in an extra run day and cut a swim or should I stick with the schedule?
ANSWER
Stick with the programming until the mid-cycle re-assessment.
– Rob
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