Q&A 11.14.19

QUESTION

I successfully harvested my first backcountry mule deer buck this weekend (I still can’t believe it) and I wanted to report on how I think the Back Country Big Game Hunting training program played into my success, then I had a question about training for next year.
I started late in the with Jedidiah Smith for the first few weeks before jumping into BCBGH which I did the first 5 weeks and the last (missed a week due to a hamstring strain).
Here is what I noticed:
  • Easy and approaches and quick recoveries – Made for better hunting days. I didn’t find a need to quit early because I felt fresh the whole time. This meant long days in the field.
  • I take a tripod and spotter now – Before I would have left it 50% of the time if I didn’t feel like carrying the weight. Now all my backpacks seem light to me. Without the tripod not a change on this good green earth I would have spotted that buck.
  • Wider actionable range – This, to me, is what got me the buck! I glassed the buck from a km away, which in the past would have been a feat to stalk in on. But the distance seemed easily reachable and not intimidating. Last year I would have hesitated. This yeah I jumped to it. The training gave me the confidence to go far field.
  • Easy pack out – After regular 75lbs rucks, the meat weight felt familiar and comfortable and… enjoyable because that weight represented success. I was floating down those mountains and I felt safe and in control while I was doing it.
Amazing training plans, now I want to see just how fit I can get for next year.
 
Question:
If I reverse engineer the weeks until next year’s start date (Sept 1), I should start the BCBG Hunting Packett in mid to late January 2020.
What if I want to accomplish other things during the year such as a half-marathon, spring bear hunting, a long-distance Backpacking challenge in July, etc. . how to I incorporate the BCBG Packett into that, given the packet takes up 3/4 of a year?
Do I Just train the Packet linearly and just do the events for fun, or do I start the packet then diverge to another training plan to train for the event, and then pick up where I left off?
What is your approach to training when you have one MAIN event but a few other secondary events peppered in there you also want to be prepared for?
Seriously, Coach, I appreciate the work you do and its impact on my hunting.

ANSWER

Congrats! Glad the program worked well for you!
Answers ..
Q: What is your approach to training when you have one MAIN event but a few other secondary events peppered in there you also want to be prepared for?
A: It depends on how well you hope to perform on the secondary events. If you want to truly do your best, you should train specifically for the events in the weeks prior … i.e. do the 1/2 Marathon Training Plan in the weeks directly before the event. In general, this is what I recommend … even if it means you’ll essentially bounce from one event-specific plan to another. No one plan or set of plans prepares you well for everything.
The plans in the Backcountry Big Game Hunting Packet are designed to give the athlete a high level of Base Fitness – so they can make it through the final plan in the packet directly before the season – the Backcountry Big Game Hunting Training Plan. Will these plans transfer to the events you mentioned? Yes, but not nearly as well as doing the appropriate event-specific plan.
So what to do? Take a week off, total rest, and then either start back with plans/order in the Backcountry Hunting Packet Plans, or continue with the other plans in the Wilderness Packet after Jedediah Smith, then drop out of whichever you chose to complete the event-specific training for your planned secondary events. Keep moving back and forth between Base Fitness and these event specific plans until you get 8 weeks out from Sept 1, then complete the Backcountry Big Game Pre-Season Training Plan. 
– Rob

QUESTION

I was hoping to get your advice and guidance on what training plan I should be pursuing. I will be commissioning as an infantry officer in May, I don’t have BOLC dates yet. The IBOLC plan says to do the 6 weeks directly prior to IBOLC, what plan should I be working on until then? I do plan on going to ranger directly after. For some background on my last APFT I got over 300 , and my 5 mile time is 43 minutes. My 12 mile ruck time w/35 pounds is 2:41.

ANSWER

Complete the plans/order in the Greek Hero Packet of plans, starting with Hector.
These plans concurrently train strength, work capacity, military endurance (run, ruck), work capacity, chassis integrity and tactical agility.
– Rob

QUESTION

So I am at a plateau.  I have tried all sorts of plans, from the beginning to the end.  I have done and competed in the Best Ranger Program as well as the SOFD plan which I used from RRC A&S.

I currently live in Alaska and am trying on going back to Ranger Reconnaissance Assessment and Selection, I did not get picked up this last time.  I am looking for a workout routine that will jack up my overall mountain and rucking endurance, but is not based on the Army PT test.  For this selection we were going for more than 40miles in the first 36 hours, as well as up to 12-15 miles a day.  I enjoy going to the gym to work on functional fitness but being in AK I also enjoy swimming, rock climbing, hiking, and cross country skiing.

Is there such a workout program?

ANSWER

Couple options:
First is the Greek Hero Packet Plans – which is our base fitness programming for the full-time military/SOF. MTI’s Base Fitness programming is not built around a specific event and none train specifically for the APFT. These plans each deploy different strength progressions – most free weight and gym-based, train running and rucking, chassis integrity (core), tactical agility, and work capacity.

The second option are the plans/order in the Wilderness Packet. These are designed for wilderness professionals, and concurrently train strength, work capacity, mountain endurance (run, uphill movement under load) and chassis integrity.
Use the RASP I&II Plan directly before selection.
– Rob

QUESTION

I have access to a full gym, but no sandbag or anything like that. What
can I do instead?

ANSWER

Others build their own sandbag and bring it to the gym. There are not subs for the sandbag exercises in terms of training for chassis integrity.
– Rob

QUESTION

I am looking into subscribing to your guys programs. I genuinely feel they would benefit me. However, I am noticing I have one issue. I can not seem to find a functional fitness style gym in Calgary. I am a correctional officer in the city and really want to subscribe to your guys program, so if I can not find a functional fitness gym can I substitute some of the exercises? Do you know of any functional fitness gyms in Calgary Alberta Canada?

ANSWER

You can see if any of the crossfit gyms in the area offer an open gym membership. As well, many athletes do the programming in regular commercial gyms – many now have small oly platforms, plyo boxes, etc. You may need to build your own sandbag and bring it to the gym … but many do that too.
Be resourceful.
– Rob

QUESTION

I wanted to ask about the expedition ice plan I’m about to start again shortly. By the way thank you for that plan, I’ve consistently used it now for a few seasons and I was able to bump up my climbing a full grade. In fact I established one of Oregon’s only WI5s last season.
However the bottom line is I do not have a system board available to me. it’s just not in the cards to go to the climbing gym regularly and I wanted to see what you could suggest as an alternative during that portion of the exercise regime?

ANSWER

I’m not sure you can train ice-climb specific forearm endurance without hanging on your tools for extended periods of time – this is the role of the system board. You can try extended dead hangs …. don’t add any weight.
– Rob

QUESTION

I’m an athlete and at the age of 45 facing a knee replacement on Dec. 4th.
I’m interested in your recommendation for a body weight / home based program.  I will modify anything to accommodate my current situation and am looking to drop weight prior to my surgery to offset the recovery period.
I’ve read some of your blog materials and happen to find that we are aligned in thought process.
Any recommendations you might have would be greatly appreciated and thank you for your time.

ANSWER

Bodyweight Foundation Training Plan. Substitute as necessary for your knee.
– Rob

QUESTION

I am onto Week 4 of Tammy so starting to think about what’s next…
I play field hockey (and indoor) which I think is aligned well to the running of shuttles, sprints and the endurance work. Plus the chassis/core work and multi planar work capacity.
Hmm ok pretty much all of it 😃
Really enjoying the multi-modal events for work capacity…
With hockey I really need to work on strong lower back, glutes and also short sharp agility style work. Plus a bit of rotation stuff.
Having said that as I am also early 40’s I want to do a bit of strength as well not just work capacity 😃
Is there a similar program to Tammy I can work through?
Or even a packet I should consider until the next season is proper which is not until March/April where I might need to drop down to three to four gym workouts…as I am planning on playing two games and training once a week.

ANSWER

I’d recommend Patsy – the next plan in the Country Singer Packet II.
Moving forward – for you from our stuff I’d continue working through all the Country Singer Plans – Both Packet II above, and Packet 1.
– Rob

QUESTION

Huge fan of yours and MTI. I recently finished the SFQC and have stayed in fairly good shape thanks to your programs (when I’m not out in the woods training). I’m about 125 days out from CDQC. I’m looking to change my workout regimen up to solely prepare for this school. What program(s) would you recommend stacking together in order to best prepare both on ground and in the pool?

Thanks for everything that y’all do,

ANSWER

Congrats on the Q Course.
You have about 18 weeks before CDQC. Here’s what I recommend:
Weeks        Plan
1-6              Barbossa
7-12            Black Beard
13-18          CDQC Course Training Plan – complete the 6 weeks directly before the course.
Barbossa and Black Beard some from our Pirate Packet of plans designed as day to day programming for LE/SOF with water-based mission sets, and concurrently train strength, work capacity, chassis integrity, tactical agility, and military endurance (run, ruck, swim).
– Rob

QUESTION

I enjoyed the MTI process for Hector and I am searching for a new program.  Attached you should see a 12-week program I started a couple years ago but never finished. I am looking for a MTI comparable program to replace the attached one. Let me know what you think.

ANSWER

My programming approach is much different than what you’ve attached, so I’m not sure what you’re looking for.
If you’re a military athlete, completed Hector, move to the next plan in the Greek Hero Packet, Apollo,
– Rob

QUESTION

I just started your BRC prep this week and noticed rope climbs for a couple of the workouts, unfortunately, I do not have access to a climbing rope. Do you have any recommendations as an alternative exercise?

ANSWER

Do 4x Tarzan Pull Ups for every prescribed Rope Climb.
– Rob

QUESTION

I was just wondering whether you still support the Strength and Honor Training Program that you had available in 2011 (the year i purchased it) and furthermore whether there had been any modifications/improvements or whether it went by another name now?

ANSWER

Strength & Honor is listed under the “Legacy” Plans.
– Rob

QUESTION

Currently I have just completed session 1 of the APFT improvement plan. My question is which, if any  plans I could run in conjunction with the APFT or if this would even be a good idea. My goal is to maintain other facets of fitness and not just improve push ups, sit ups, and 2 mile run. I’ve considered adding a core/chassis program or the pull up improvement plan.

ANSWER

You could add the Chassis Integrity and/or the Pull up improvement plan. But if you find you’re not making the progressions in the APFT plan, pull back from extra training.
– Rob

QUESTION

I’ve been out of the gym for the past few years, as in haven’t lifted weights much but kept up with a lot of bodyweight movements while training BJJ heavily.

Due to work BJJ will take a backburner for a few months so I’ve got a chance to get back in the gym and build up some strength that has atrophied over the years, so I like what the Big 24 program provides. I played college football so I’m very comfortable in the weight room.

My question, what is your guidance on cardio in conjunction with Big 24? I’m not thinking at the same time as the sessions, but to sprinkle in 3-4 running sessions throughout the week. I realize my focus in Big 24 is to lift and get strong, but I’d like to maintain some cardio fitness at the same time.

ANSWER

Considerations –
1) Extra endurance may retard your gains from Big 24’s strength work …. endurance has been shown to affect strength gain.
2) Big 24 is very intense … completing the sessions at the top of the cycle are the closest I’ve come to throwing up in the gym …. so if you do add extra running, pull back if you’re not making the progressions.
3) Wednesdays in the Plan train short work capacity (10 min of sprint repeats) and chassis integrity – which has a solid work cap component.
Finally, because of its intensity, adding to Big 24 probably isn’t a good idea.
Rather – I’d recommend the Big 3 + Run Training Plan, which trains the three power lifts (bench, deadlift/hinge lift, back squat) and distance running concurrently, in a programmed way.
– Rob

QUESTION

I have been using your plans for nearly the last 2 years and have loved them. I have recently suffered a set back. I tore my hip labrum in 2 places and my medical team secured impact workouts. I go to ortho here soon to find out if I’m a candidate for surgery or not. I am trying to stay as fit as possible (obviously) while this gets figured out.
With that in mind, do you recommend the leg injury plan? Rucking was specifically mentioned as okay as long as I fast walk, so maybe ruck improvement? Do I just repeat physical therapy on my own and concentrate on eating super clean? I’m sure you’ve dealt with your fair share of injuries to you or your athletes and would really appreciate your help.

ANSWER

I’m not a doctor and can’t give you medical advice. It seems based on your note, the docs want you to take it easy and see if the hip heels on it’s own – which would be better than surgery
You could do the Training Plan for Athletes Suffering Leg Injury and train the rest of your body around your injured side, then, since rucking is okay, ruck easy, slow and light, 2-4 times a week to keep you hip moving.
Another Option would be the Single Limb Strength Training Plan, and load your injured side super light, and add rucking to it 2-4 days/week – again, slow and light.
Be smart. Avoid surgery if possible.
– Rob

 

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