Q&A 10.28.23

QUESTION

Since I’ve retired, I’ve failed to maintain a good workout plan.

Which plan would you recommend I check out and invest in if I want to maintain functionality as I age? I’m 50 years old now.

ANSWER

The best option is going to be SF50 Training Packet (specifically designed for 50-55 age range). There are three plans within the packet, and you can pick and choose one to try out. We’ve received a lot of great feedback on these. Like all of our other daily programming and plans, it’s available via the Athlete Subscription as well. Feel free if you have any questions.

QUESTION

I would like to set a goal for myself to attend and complete smoker diver after I finish medic class next summer. Aside from the 7 week prep plan, is there a more long term prep that you guys might recommend aside from the usual workouts?

ANSWER

The best option is going to be the Big Cat Training Packet, which consists of 5 training plans over 35 weeks. These are Fire/Rescue base fitness plans that will help build the foundation until you jump into the Smoke Diver Training Plan prior to attending. Since you’re still a year out, you’ll likely need to repeat one of the plans in the packet. Feel free if you have any questions.

QUESTION

Running Greek Hero. Due to scheduling issues, I miss a day occasionally, and then I fucked my whole weeks schedule up.

Should I just resume the program if a miss a day? Even if it throws my rest days all off (don’t land over the weekend)

I’m probably overthinking this and have an all or nothing attitude. Getting frustrated

ANSWER

The programming is progressive … so you don’t want to skip a session. If you can’t train, then complete the missed session on the next training day, and move your calendar to the right.

I still recommend taking weekends off from formal training … so don’t come in Saturday. Just move everything to the right. Don’t overthink it or beat yourself up. The training still works.

– Rob

QUESTION

I’m planning to recreationally do some skimo racing this season so was looking at your rondonee race 16 week program. Is that the one you recommend for someone going from recreationally touring to uphill racing? Is there anything in the gym like the cross trainer that can be substituted for ski bounding?

ANSWER

No secret to going to competition. Train appropriately …. and use your training to dial/practice your event nutrition, as well as gear.

Bounding replacement? We’ve had athletes actually put on their skis, lift the treadmill on some boxes, and skin uphill on the treadmill.

Awesome you’re taking this step. Regardless of how you compete, you’ll significantly improve through the experience, and you’ll become a better BC skier.

– R

QUESTION

I’m currently training for Delta selection in the spring. I have about 30 weeks until selection. I was looking at some of your plans that you guys have and was wondering if you had any recommendations for which plans to do given my time frame.
I appreciate any and all advice!

ANSWER

Based on your timeline, this is going to be the best order of plans to prep for selection. Best of luck!

(1) Fortitude – Gym based strength, distance running and rucking
(2) Valor – Gym based work capacity, short, intense running and rucking intervals
(3) SFOD-D Build – Endurance focus and purpose-built to prepare athletes for the running and rucking volume in the final plan
(4) SFOD-D Selection Training Plan

QUESTION

I finished the humility program and want to move on to fortitude but I don’t think I have all the equipment. I’m limited in facilities… really just a flat bench, a squat rack, a trap bar with about 300# in weights, some sandbags, and a ruck. It worked well for humility.

I’m looking for a program that focuses on strength. Is there a program better suited to my lack of equipment?

ANSWER

Big 24 is the most intense strength progression I’ve yet to design. Completing the last week of sessions is the closest I’ve every come to throwing up in the gym… ha, ha. Enjoy!

– Rob

QUESTION

I’m 5’6 180# in decent shape from this MTB season. I have roughly 48 weeks to get ready for the Leadville 100 MTB, but I don’t want to miss out on/mess up my back country ski season. Any tips on how to get Race ready without risking injury or missing out on skiing?

ANSWER

You can’t effectively train for everything at all times.

In terms of injury prevention, best thing you can do to prevent injury is do a sport-specific preseason training cycle.

As well, at 5’6″, you’re 40# overweight according to our Ideal Bodyweights metric for mountain athletes. I’m not sure if you’re fat, or build like a fire hydrant, but it doesn’t matter …. the best thing you can do for both of your MTB and backcountry skiing is lose 30-40#. This is also the best thing you can do for your low back, hips, knees and ankles.

If you’re packing fat, Here are our dietary guidelines. Eat clean and you should cut it.

If your lean but a muscle hamster, I’d recommend cutting back significantly on protein and seeing if you can eat up some muscle.

Programming?

Now… let’s cut some weight and try not to put any excess muscle on you. I’d recommend the 5-mile Run Improvement Training Plan until you’re 7 weeks out from the beginning of your Backcountry Ski Season, then drop into the BC Ski Pre-Season Training Plan.

To each of these, assuming you can ride your bike in the winter, Replace the Saturday Session or add a Saturday session …. a 90-180 minute easy pace MTB ride or spin. Both these plans are endurance-focused and should keep you away from adding upper body mass.

After the Ski Season, and prior to your MTB season, complete the 7-Week MTB Preseason Training Plan.

Then, 10 weeks out from the race, complete the 100-Mile MTB Race Training Plan.

QUESTION

As the season winds down I have some quick questions for the hotshot offseason. I own the shot prep plan and base cycle wildland plans. The prep plan really helped my endurance on the line (of course nothing really preps you for 16 hours indirect line cut). I added some pushup and pullup pyramids to prepare for the crew goals. I came in the top 5-6 for general fitness on my crew, and they claimed it was the fittest crew in the history of the crew, so thank you for the plans. My goal for the offseason is continue to make endurance gains but make significant strength gains and simultaneously improve speed. Current bodyweight around 150, goal is 155 per MTI’s tactical athlete standard. I also want to come in in good shape for critical training, which includes events as short as 40 yd and 400m sprints, pushup/pullup max, and plenty of 3-4 mile hill events. What plan or combo of plans would you reccomend I do in the offseason to achieve better hiking speed, mile time, sprint speed, callenstenic strength (pushup/pullup), and overall strength and muscle gains (Mostly for injury prevention). I plan to also do a ATG program (Ben Patrick) for bulletproofing my knees. I understand its difficult to maximize all of these but I think it’s possible with the right training.

ANSWER

1) Big 3 Strength + 1.5 Mile Run Training Plan …. but change to do a 1-mile run assessment and change the run intervals to 4x400m using the MTI Run Calculator and your assessment times. Rest 4 min between 400ms.

2) Humility

3) Valor

4) Artimes

QUESTION

I am starting you Big 3 + 5-mile Run Training Plan but I want to increase my pushups and pull-ups as well. I am going to incorporate either the Grease the Groove Push Up / Pull Up or you’re 3-week Push Up & Pull Up Improvement Training Plan. Which schedule would be best in conjunction with the Big 3 plan? The Daily of the Grease and Groove or the 3-week Push & Pull Plan?

ANSWER

In terms of plan selection, I’d recommend the Grease the Groove Push Up/Pull Up as we found it beat some of our other progressions in terms of overall improvement.
Integrating into the Big + 5 Mile Plan…. Do the Push Up/Pull Up progressions before the runs on Tues/Thursday, and after the strength work on Mon/Wed/Fri.

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