QUESTION
I’m a member of a hotshot crew. My question probably is relevant to quite a few guys out there like myself. As the season winds down, I’m getting back in the gym and looking for a plans recommendation for the offseason (November-April). In past years I focused more on muscular endurance training- did the UBRR prep last winter- but I’d like to focus more on strength and adding a little mass this year in the gym. I’m 5’9″ and have been 160-165 lbs for 4 years. I splitboard around 3 days a week all winter and spring, usually 4-5000 vert, with some longer days and easy alpine climbing mixed in, especially in spring. And I ride inbounds another 3 days a week. I’ve been one of the faster hikers with a full pack and saw every year I’ve been in fire, but feel more strength would benefit me as the fire season wears on. I’m willing to cut back some on the inbounds snowboarding if it would let me strength train my legs more.
ANSWER
Given the volume you’re pushing on your snow board, train strength 2-3x/week accounting for your vertical gain while split boarding.
This is a 5 day/week training plan as prescribed, but I only want you to strength train 2-3x sessions/week. Follow the sessions in order – don’t skip ahead (except for Thursday’s run) … I understand it will take you more than 5 weeks to complete this plan.
This plan focuses on building your relative strength (strength per bodyweight) – which is most important for tactical athletes. It’s not designed to add mass.
How you schedule the sessions depends on your riding. In general, it’s okay to be a little fatigued from training if you’re riding in-bounds. But you want to be fresh for out-of-bounds split-boarding and mountaineering. Schedule your gym-based training accordingly.
Email back on the other side on this training plan.
– Rob
QUESTION
On Big 24, I couldn’t see anything about rest between sets or rounds. Also is it safe to do another program with this one? Something geared towards cardio?
ANSWER
Each circuit includes a stretch or mobility drill. This is your “working rest” between rounds.
Another Plan – no, if your goal is to improve strength, which I assume is why you’re doing Big 24. The plan does includes some work capacity, but it’s focus is on strength.
If you want to do an integrated plan which concurrently trains strength and endurance, I’d recommend
Apollo. Apollo deploys our Fluid Periodization and concurrently trains heavy barbell strength, work capacity, endurance (unloaded and loaded running), tactical agility and chassis integrity.
– Rob
QUESTION
I currently have a 5 month span of time to improve my rucking and running for an assessment. How would you recommend using both run and ruck improvement plans to create a hybrid. Generally speaking, rucking is more of a weakness than running for me.
The assessment consists of a five Mile run in 45min and 12 mile ruck in 3hrs. 35lbs dry/weapon/FLC. I’m currently running my five Mile in 40min. My ruck I’m coming in at 2:58 with cramping/pulling in both my vastus medialis. Trying to maintain my running while rucking and strengthening that muscle region. Thanks again for your help.
ANSWER
1)
Ranger School Training Plan – This plan includes specific assessments and progression for both a 5-mile run and 12 mile ruck assessment. The Tuesday and Thursday sessions in the plan include progressions for both. You could do the running progression on Mon & Thursday and the Ruck Progression on Tues and Friday.
2) You could combine the
Running and
Rucking Improvement Plans beginning at Week 12 for both plans (6 mile focus for Run, 12 mile focus for Ruck). Expland the combined progression to 6 days/week and alternate run/ruck days. Monday Run, Tuesday Ruck, Wednesday Run, Thursday Ruck, Friday Run, Saturday Ruck, Sunday Rest.
– Rob
QUESTION
I‘ve purchased your Big Mountain Training Plan in the past to prepare for a Mexico Volcano Mountaineering trip. I’m prepping for to summit Mt. Rainier next July. I noticed you now have a Rainier specific training plan, but am wondering what the differences are between the two and if I need to purchase the Rainier one.
Also, I’ve got 34 weeks of realistic training time and was going to do your Bodyweight Foundation Plan to jump start things. If you have any other recommendations, I’d be interested.
Thanks for your time!
ANSWER
No need to buy the Rainier Plan. Save your money – the
Big Mountain will work.
Here’s my recommended work up:
Weeks Plan
13 Total Rest
20 Total Rest
– Rob
QUESTION
I’m a 44 year old “tactical athlete” (USAR) who injured my shoulder a year ago (torn labrum). Three months ago, I had surgery to fix it and just completed a round of PT and cortisone shots. The shoulder feels great and I’ve been cleared to “resume normal activities”.
The issue is that the injured shoulder (right if it matters) isn’t as strong and nor is the back as defined as my right. When I asked my physical therapist about it, he told me not to worry as the definition and strength will come back as I progress through my workouts. Didn’t seem to happen over the course of six weeks working with him and when pressed he mentioned his focus was mostly on flexibility and rotation function, not strength.
The problem is, I find myself favoring the left side. For example, I catch myself shifting the weight on bench presses to my left side. Same with rows.
Is this something I should be worried about? Is there anything I can do (other than correcting myself when I catch myself doing it)?
ANSWER
I wouldn’t worry about it much – it will take time to come back. One option now would be to train the limbs independently via the
Single Limb Strength Plan.
– Rob
QUESTION
ANSWER
I don’t have a combined plan for this, but you could cobble one together.
For the deadlift, I’d recommend starting with progression theory from our
Big 24 Training Plan. Apply it to the Dead Lift and work in a dead lift only session 3 days/week as your working through the 50-Mile Ultra Plan. Lift first, before you run.
– Rob
QUESTION
Love the programs. You’ve created a really great system for LE training. I have searched the website and online trying to find substitutes for some of the workout days that don’t necessarily work for a Comercial gym to no avail. Here is an example;
On the swat ruger plan session 2, our facility does not allow for the TAC SEPA stacked box agility drill. Is there anything to do as a substitute? We have all the barbells, treadmills and free weights available. But no room, and no boxes.
Also the sandbag exercises, mainly the toss. What can I substitute that with to get the same kind of “grind” workout but with possibly a barbell or dumbells. I do all sprints in the program on the treadmill so those aren’t a problem.
Again love the workouts Rob. You’re really helping us stay in top shape.
ANSWER
Stacked Box Drill? – I received the same note from a big city SWAT team member and told him to go outside and be resourceful. He ended up using the hood of a bearcat for his obstacle and said the first attempt he ran right into it and bounced off backwards! Quickly he picked himself up and brushed off so no one could see it! So funny!
My answer to you is to likewise, be resourceful. This isn’t an “exercise” but rather an agility drill – and you may need to be creative to achieve the intent – which is moving over a “high” object unloaded and in your IBA/Kit.
The bed of a pick up will work, as will a car hood or top of a car, or a fence, or window or crates or pelican boxes …
Sandbag Toss & Chase sub? – You can use a light barbell (65-95#) and do power clean + push press. Because of the bulk and awkwardness of the sandbag, it’s amazing how much “heavier” a 60# sandbag is than a 60# barbell.
– Rob
QUESTION
Currently in the second wk of the backcountry training program. Love it.
But was wondering if u could suggest an add on program i could combine w/ that, focusing on upper body, that wouldnt have detriment to the ski training?
Thanks,
ANSWER
– Rob
QUESTION
I was looking at the various fitness plans you had available, and I was wondering what would be the most optimal for someone wanting to cut weight and build up endurance and strength with the 25m target of reaching weight of 200lbs, 50m enlisting into the Navy as a Corpsman, and the 100m target to be selected for BRC to try and become a SARC.
I’m 22 and 6’3″ 270lbs if that helps at all.
ANSWER
Nutrition? Clean up your diet.
Here are our guidelines.
– Rob
QUESTION
I’m planning on climbing Mt Hood next summer. I would like to buy a couple of plans to follow over the winter and would like your recommendations.
I’m typically in pretty good shape this time of year but this summer season I had a bout of A Fib and pneumonia. I’m 58 and also need to lose weight. I climbed the Middle Teton last summer when I was in better shape.
Thanks for your help
ANSWER
Pls provide the details of your Mt Hood Climb. Is this a 1-day push? Hours and vertical gain/loss? Pack weight?
My sense is you’ll want to complete the
Peak Bagger Training Plan directly before your climb but this depends on your climbing style.
– Rob
QUESTION
I am 12 sessions into the program and have noticed some discrepancies in the data coming out of my training specifically the interval times.
My 400 average is 1:37
My 800 average is 3:40
and my most recent PFT 1.5mi time is 12:00
My last official test for the 300m test was 48.4sec
My moderate run pace was 8:40ish for the most recent 3 mi run.
According the run calculator I should be running slower on the 400m and 800m but I am confused as to why i should not be going all out the entire time. and to be totally truthful, I am not going full out either. I was shooting for consistency on pace that was a little uncomfortable.
Also, a recommendation to the FBI SA fitness program would be to add pull ups. Pull ups are assessed at Quantico but not during initial entry (pull ups are used for fitness awards)
Over all I am pretty pumped about this program, However it feels like a lot less volume than what I was doing previously.
ANSWER
In general, your 400m and 800m times spit out by the calculator should be a faster pace than your 1.5 mile assessment pace. With a 1.5 mile run time, you assessment pace was 2 min for the 400m, and 4 minutes for the 800m.
Your running calculator interval pace times for these are between 1:44 and 2:01 for the 400m, and 3:43 and 4:02 for the 800m.
That you’re running your actual intervals faster tells me you either suck at any distance over 800m or you dogged your 1.5 mile assessment.
If you had run a faster assessement, the calculator would have spit out faster intervals. My advice is to re-run your assessment and bust ass. Then plug the new time into the calculator and see how you do on the intervals. We’ve use the calculator this with hundreds of athletes and the few who are not challenged by the interval pace needed to re-run the assessment.
So again, re-run your assessment and re-configure.
– Rob
QUESTION
For the next several months I will be on MEDEVAC duty.
My restrictions:
Duty cycle is 48 hours on, 24 hours off, repeat. 66% of my deployment is on duty.
Have to remain within 400 meters of aircraft while on duty.
On an Air Force base with serious movement restrictions inside the fence.
Distance runs while on duty will have to be done on the treadmill.
I have 24/7 access to all equipment typically used in MTI programming.
Do you have any programs that will work with my distance restrictions? Will the virtue series work if I use a treadmill? Although I despise treadmills….
Thank you for your time!
ANSWER
A treadmill will allow you to do the running, loaded running and rucking distances in the Virtue Plans. Others in similar situations have done this.
Another option is to pick and chose plans and avoid those with extended movements – 5 miles +. I’d recommend starting with a solid strength plan –
Big 24, followed by
Valor, then
Resilience, from the
Virtue Series.
This 21 weeks of programming – 5 months or so.
– Rob
QUESTION
So I’m a high school student with limited time in a day to exercise on top of homework and school but I’m also a member of the Army Nation Guard and my local volunteer fire department. Currently, I am enrolled in a strength and conditioning class and get a solid hour strength workout 3 to 4 days a week with minimal results. Overall, I need to go for a plan that isn’t overly time consuming for setup and prep, built for moderate strength improvements with more of an emphasis on endurance and a bit of a desire for abs, all with the APFT in mind on the back burner.
Thank you for your time and I look forward to hearing your suggestions.
ANSWER
– Rob
QUESTION
I am a new subscriber I had a quick question for someone trying to enlist as a TACP. Would you reccomend doing the Battlefield Airman Assessment Training plan prior to leaving for Basic? I’m assuming the USAF TACP training plan is for someone going directly to the school as opposed to basic first.
Rob: How much time will you have between basic and the TACP course?
Not sure exact time, I know I would go to indoc right after basic. I can send you an email with exact time line. I’m barely passing minimum standard PAST scores right now coming off a knee injury that I just got a cortisone shot for. My times aren’t too bad for the running portion considering I haven’t ran in weeks. Currently doing your push up/ pull up progression workout (with the leg injury workout) which is where I was lacking because I played college football and was doing mainly power lifting/agility for the past 6-7 years. Need the time to cut some weight too, I’m about 6’3 218 need to be 214 (requirements to accept an application based on my height) which isn’t gonna be hard once I start running. Looking to officially start the application process in 6 weeks, let me know what you think. I figure I will be above the minimums and by that time and once I’m through MEPS and everything else goes through I’ll be in good shape. I attached a screen shot from my notes on the top is PAST minimum requirements in parentheses is the recommended numbers (hopefully I’ll be better by the time I ship to basic) and the bottom is where I was at on my mock PAST. Sorry for the novel man, but thanks for the help.
Rob: Are you trying to get a TACP contract upon enlisting or do you have one already? Do you have to reach the PAST minimums to get the contract?
I am looking to get one (would get one after passing the PAST with min requirements). Like I said I’m at minimum PAST standards so I didn’t take the actual test and start the application to avoid risk of leaving for basic too with barely being above minimum standards. I was going to do PAST focused workouts until I passed and got a contract and then switch to gearing my body up for longer runs/ more tucks etc.
ANSWER
– Rob
QUESTION
I’m on my last week of the fat loss program. So far I’ve seen good results – faster running times, more work capacity, and lower body fat. I’m still about ten pounds away from my target weight and I was wondering if I should repeat the program again or if it made more sense to try another program? Wasn’t sure if ‘Humility’ or ‘Bodyweight Foundation’ was a logical progression?
ANSWER
Keep cleaning up your diet.
– Rob
QUESTION
I just have a quick question about a workout plan suggestion. I am currently on deployment and intend on putting in a selection packet once I return back home. I am one month into a seven month deployment. I see that your ruck based selection plan is meant to be conducted in the weeks prior to selection. What do you suggest for me to do during this deployment in order to prepare? I will, of course, plan to follow the ruck based workout prior to, but I feel I need to start building muscle amongst other things. I am a little overwhelmed with the number of workouts and unsure of which would be best. If you could please suggest a workout, that would be greatly appreciated. Just to give a little information on me. I am 5’3″ and weigh around 155lbs. I have lost quite a bit of muscle and gained that weight back in fat since our last rotation. Embarrassing but true. I just need to get back to where I was last rotation and go from there. Any suggestions would be greatly appreciated. I look forward to your response.
ANSWER
– Rob
QUESTION
Loving the work outs. Just a quick question on the meathead marathon program. I am at a location with very limited running space, do you recommend doing such high mileage on a tread mill? Looking forward to your reply, thanks
ANSWER
No … simple because it would be boring. But many have trained for a marathon on a treadmill. You wouldn’t be the first. Books on tape!
– Rob
QUESTION
ANSWER
By far the best thing you could do for here this winter is train strength.
Both these plans do include work capacity, but the emphasis is strength.
Take a week off, then have her
357 Strength – which includes a significant work capacity component. Your daughter will want to breath hard after the Big 24 or Relative Strength cycle.
I’m guessing she’s been introduced to strength training and the barbell. The good thing about Big 24 and the Relative Strength plan is both are assessment based – so she’ll see her progress.
She’ll lose endurance and work capacity doing these plans – but that’s okay. She’ll have time in the winter/spring to build that back up. Getting her stronger will make her faster, more explosive, more aggressive and much more durable going into next season.
Email back on the other side of 357.
– Rob
QUESTION
I am about four months out from attending SFAS and I was wondering what your thoughts are concerning the Ruck Based Selection program vs the Delta selection program for my situation. I am strong at rucking and a good overall athlete. Some personal fitness benchmarks include:
– 4 mile run in 24:54
– 2 mile run in 11:34
– 415lb deadlift (no belt)
– 300+ APFT
– four 2 mile ruck run repeats <9:45 (45lb ruck + 10lb hammer)
(All of these at about 165lbs bw)
I did the Delta selection program a while before joining the Army and I’m debating running it again but I don’t want to overdo it before SFAS. Should I just stick to the SFAS plan? Add supplemental exercises? I would greatly appreciate your insight on this, I absolutely love your workouts and your company. One more thing… would you be able to point me in the direction of a solid resource for learning more about preventative stretching/rolling/prehap techniques? Thanks so much!
ANSWER
The plan deploys several assessments then bases the following progressions based on your assessment results. This way it scales to your incoming fitness – and everyone gets pushed.
Several have used it successfully for SFAS.
Good luck!
– Rob
QUESTION
Which of your training plans would you recommend to get ready for GoRuck Selection in Sept 2018. I’ll have about 9-10 months to prep.
ANSWER
This plan finishes with the Ruck Based Selection Training Plan which is designed for SFAS (Green Beret Selection).
We’ve also built a specific
GoRuck Selection Training Plan, which you could sub in for the final Ruck plan, but I don’t think you need to buy it extra. The packet is a great deal and will do a great job preparing you.
– Rob
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