Q&A 10.6.22

QUESTION

I am just about to deploy to a location with very limited training infrastructure. I will be taking body armour and ruck and have packed a decent sized sandbag as there will be plenty to fill it with locally! I will be following as closely as able the ruck-based selection plan whilst away in prep for selection course on my return. This course has a decent amount of obstacle course work as part of its daily evolutions. Do you have any suggestions as how best to train for O course whilst deployed with only the limited kit available, and if so, what to sub in/out of the Ruck based program.
Thanks for your time and all that you and the team continue to do for the military and first responder community.

ANSWER

Stick with the programming in the RBSTP. It’s a limited equipment plan and hopefully you won’t need any other equipment.
O-Course work is as much technical skill as fitness. The work capacity and overall fitness in the plan will prepare for the fitness side and without an o-course to practice skill on, it will be difficult to program a sub.
– Rob

QUESTION

The website is incredible with the amount of choices. I used to be in great shape when I was in the Marines. This was 5 years ago, I’m 27 now.
19:01 – 3 mile
25 pull ups
1:59 – CFT
2:17 880m sprint.
I know I have the capability to be that ready again. I workout regularly so I’m ready to take on a plan. I’ve looked over all the Military plans, Virtue Plans, and Mountain Plans, but I can’t put my finger on which one I want to try. I want to be ready for anything again, and fit enough to do anything.
Which 3 – 5 plans would you recommend me doing to get ready for any challenge. Thanks for the great website and knowledge you guys spread. It’s motivating!

ANSWER

The Plans/order in the Virtue Packet are what I recommend. If your current fitness is suspect, start with with the Military OnRamp plan. If you’re fit now, start with Humility.
– Rob

QUESTION

So I’m doing a crazy hard hike in a few weeks (august 19) and was curious your opinion; I did this hike a year ago after training for mount Rainier (it was cancelled) and it was tough; it’s 21 miles with a 7800 foot gain (2k in 3/4 of a mile). I’ve been doing mostly Olympic lifting and then had COVID and haven’t done a ton of endurance stuff. I was gonna revisit my mount rainier programming and do that for the next 2 weeks just to get my calves prepared (that’s always my down fall) and focus on the step ups and leg blasters.
Any thoughts? It’s gonna be brutal either way but am aiming to avoid a total meltdown.

ANSWER

Leg Blasters, Calve Raise Intervals and Step Ups.
– Rob

QUESTION

I am a 52 year old male and have been following SF50 for several months.  I am about to complete SF50B (already did Alpha) and will jump into Charlie in a few weeks.  Thinking that a hypertrophy cycle might be a nice break and allow me to add some muscle.  I’m 5’8” and 155 lbs – adding mass can be a challenge.  Any recommendations and should I adapt them for my age?

ANSWER

I’d just focus on upper body mass, and for this I’d recommend the Ultimate Meathead Cycle.
– Rob

QUESTION

My wife would like to start training, shes very new with little experience and strength/conditioning. Do you have any plans that cater to starting out women with constrained time and equipment? Thanks!

ANSWER

I’d recommend she start with the Bodyweight Beginner Training Plan.
– Rob

QUESTION

Getting my left hip replaced. Late finding your pre-op plan. I am 58, 6’3″, 225. Been squatting, pressing, bench pressing and deadlifting was planning  on doing that right up to the operation date. Riding the bike. Should I just do the 1st couple weeks of the pre op or keep doing what I am doing?
I am planning on doing your post op plan regardless.

ANSWER

I’d recommend you save some $$ and just keep doing what you’ve been doing. Goal is to go in strong and it seems you will be.
Good luck with the replacement.
– Rob

QUESTION

I recently purchased a warrior CrossFit package which includes
Rack w/pull up bar
Flat bench
Ohio bar
320lbs of bumper plates
70, 53(2),35(2) KB
Rower
Gymnastics rings
I also have dip and pull-up combo stand and a peloton

I would like to get a strong as possible while maintaining the ability to run 10 plus miles.

ANSWER

I’d recommend starting our stuff with the Big 3 Strength + 5 Mile Run Training Plan.
– Rob

QUESTION

I am older 45 and have had some back issues nothing that requires surgery just SI joint area really seizing up and hindering my workouts. I am apprehensive about squat and hinge lift movements now because when I injure my back it puts me on the shelf and hinders my progress . Do you have any recommendations for someone who has been off a few months maybe a kind of “ on ramp “ program? Thanks so much man great stuff.

ANSWER

If you’re super deconditioned, start with Bodyweight Beginner. 
If you’ve been training some, do Bodyweight Foundation.
– Rob

QUESTION

I purchased the athlete subscription to help me prepare for SWAT selection.  Selection is currently 12 weeks out. The program is written for 7 weeks out from the “event.”  What would be the best plan to follow for the next 5 in order to maximize my preparation.

ANSWER

1) First 5 Weeks of Valor … then drop into the SWAT Selection Plan
2) First 4 Weeks of the SWAT Selection Plan, take a full weeks rest, then complete the full 7 weeks of the plan directly before selection. Most of the plan is assessment-based, so it will continue to push you as your fitness improves.
– Rob

QUESTION

I live in Jackson and I am interested in any of your in person training that is applicable to me.    I command a light infantry company and need some assistance getting in better shape to keep up with my soldiers.  Any input would be greatly appreciated.

ANSWER

I’m sorry, I no longer do in-person coaching.
From our online programming, I’d recommend the plans/order in the Virtue Packet to get fit.
If you’ve been training, skip Military OnRamp and start with Humility.
– Rob

QUESTION

I completed SF40 at the beginning of this summer and was pleased with the results. I’m 46 years old and am in federal law enforcement. A few years ago I completed the gun maker package but that was before Sig came out. I was curious about it so I decided to do it. It might be a bit much for me lol but I have been seeing results. After I complete the program I was thinking of going back to SF40 but I was on your website last night and noticed that there is also SF45. What are the main differences between 40 and 45 and would it benefit me to keep doing 40 or to progress to 45 considering my age?  Thanks.

ANSWER

SF45 pulls back further on loading squatting, and work capacity intensity.
Everyone is different – and the ages of your knees and low back might be younger than your 46 years … but from my perspective, as a guy who pushed super hard until 50 and has trouble walking downstairs know because of knee pain, I wish I had pulled back.
– Rob

QUESTION

I am going to start the Military Athlete Endurance program next week.  I train at home and have kettlebell sets in 16, 20, 24, and 40k.  On days  with warm ups calling for working up to 1RM I will have to sub in something else.  Any suggestions?  Thanks!

ANSWER

Do the Kettlebell equivalent of the prescribed exercise, and instead of 1RM, use 6 rounds of 8 reps – working up in load until 8 reps is hard but doable.
So if the plan calls for a 1RM Front Squat, do …
6 Rounds
8x Kettlebell Front Squat – increasing load rapidly each round until 8x is hard, but doable…. so your rounds might look like this:
Round.    Load.
1              16kg
2               20kg
3               24kg
4-6            40kg
– Rob

 

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