KUDOS on the 50 Mile Ultra Running Training Plan
“I stopped into the gym to meet you this past summer with my wife, when we were on our honeymoon in Jackson; she still jokes with people that meeting you and visiting the gym was the highlight of my trip.
I completed my second ultramarathon this past weekend and wanted to thank you for helping me accomplish my goal once again. Last year, I used your preseason ultra/50 mile ultra plans for my first 50 mile race in Vermont, and I followed the same programming this year. This year, I broke ten hours at the JFK 50 (9:56:42), which was my goal. On the Appalachian Trail, my legs felt strong, and my cardio was spot on. I entered the trail behind a large portion of the pack, and it turned into a nightmare. The trail was too tight to pass a lot of people, and it bottlenecked at many points. Upon exiting the mountain portion after about 15 miles, I was behind on my pacing to break 10 hours but had plenty of fuel in the tank. After, I passed upwards of 450-500 people. In the final 10 miles of the race, my HR was steady, my legs/hips/body were strong, and I dropped the hammer even more, swallowing a handful of people who were trudging. Part of me wishes there were five more miles on the race because my body felt good enough to crank it up even more. With some more experience racing, I know that my times can continue to drop.
The race was on Saturday, and while my legs are sore, I have recovered incredibly well. Your programming is unbelievable, and I would like to thank you for helping me accomplish my goals.”
QUESTION
What exactly is the difference (other than amount of sessions and similar) between the BUD/S V2 program and the Training Packet?
I am a prior Olympic Caliber Swimmer, I left swimming to attend The Citadel. After financial issues:
Currently looking into enlisting with a focus on BUD/S with the navy’s program that allows a person to ‘enlist as a potential SEAL team member’.
I am in no hurry and want to be fully prepared, am in great physical shape just looking to be, as I said, fully prepared in every way possible.
Thank you.
ANSWER
The
BUD/s Training Packet contains 7 individual plans and 42 weeks of training concluding with the BUD/s V2 Training Plan. It’s designed for athletes who have several months to train and want a “packet” of plans to
prepare.
The
BUD/s V2 Training Plan is just this individual training plan. This is the plan we recommend the 8 weeks directly before BUD/s.
– Rob
QUESTION
I am looking for assistance picking out a program from your website and am hoping you can help.
I have basically fallen apart. Can’t even add a LOL behind that. I am currently a Gamewarden with my state and need to get back in to shape. In July 2015, I was injured at work, nothing more than a broken bone and torn tendon in my foot. Sadly that had me out of work for 7 months and allowed me to gain 40lbs. After returning in Feb 2016, I have been riding a desk that I was promoted to. I have found myself grossly out of shape and in need of a starting point. I walked back through the doors of the gym and started moving again with purpose but without direction. I NEED direction. I can walk but am still in pain when I run and I am told that will take time to finishing healing (up to 2 years). As far as walking, I am good at walking 3.8 miles an hour for a total of 4 hours on the treadmill with rolling hills. I am able to do 15 pushups but only about 10-12 situps as I have not recovered from a hernia repair in November of 2016 because of being lazy.
I have access to a gym 1-2 times a week and have some limited dumbbells 5#’s – 30#’s at home along with a bench.
My goals are to get back to patrol ready conditions as well as get in shape for the upcoming backpacking season in the spring.
Any direction would be great.
ANSWER
I’d recommend you begin our stuff with the
Bodyweight Foundation Training Plan. Do your best with the sprinting
/running in the plan. Your foot will feel a lot better when you shed weight.
Fix your diet.
Here are our recommendations.
Email back on the other side of Bodyweight Foundation.
– Rob
QUESTION
Hello, I am Interested in some of your programs that you have to offer. I am trying to find the right program to train for U.S. Army Special Forces (Green Berets). I was wondering if you could point me in the right direction I was looking into some of the programs offered but it seems there’s not really a step by step lay out by the day so to speak. I was wondering if I am just looking at it wrong or how I should break down the work outs. Kind of get a good plan of attack going for this program. I need to get in better shape and I know this. But I am looking to train specifically for the training I’m going to encounter and my way of life not just use this to get into shape. And I am also a Police Officer so this will help me within my life style as well. I am just looking for some help breaking it down more so to speak. Any tips advice or help to kind of show me a good plan of attack would be much appreciated.
ANSWER
– Rob
QUESTION
I have used a few different programs you have and love them!
I am inquiring about creating a new program. I am and LEO and Military and have many fitness needs to ensure my survival and wellness. Is there any chance you can create a military/LEO program that Has the following…
5 days a week
No more than an hour long
Has the Patrol workout routine you have
Coupled with heavy bag boxing, PT test improvement, and increases mass and endurance? Maybe have six weeks of heavy size building then three weeks of maintenance then another six of hitting it hard again?
I know I can combine all three of your programs but with my level of fitness knowledge I don’t know the most beneficial exercises and routines that would benefit me the most.
I appreciate your time and assistance in this!!
ANSWER
I can’t design a custom plan for you. I will say our LE programming found in the
Spirit’s Packet of plans has sessions that are designed to be completed in 45-60 minutes, and include upper body hypertrophy (mass) programming. These plans also concurrently train strength, work capacity, chassis-integrity (mid-section) and tactical agility. They do not include heavy bag work – and none of my current plans do.
– Rob
QUESTION
Quick question here: I’m about halfway through Fortitude and I’m not seeing quite the same strength gains I was during Big 24 – is this typical or am I jacking something up? On the bright side my run/ruck run split times are coming way down despite the increased distance.
Thanks in advance. Let me know if you need more info.
ANSWER
Possibilities –
1)
Fortitude does not have a strength focus. It’s a multi-mode training plan that concurrently trains strength, endurance and chassis integrity.
Big 24 had a strength focus. In general, endurance hinders strength gains. But, like you said – your endurance is improving and it seems your strength is maintaining or slightly improving.
2) Incoming strength ….. you were likely weaker when you began Big 24 … so you more “room” to gain before you hit your genetic limit. The first gains are the easiest …. then things slow down. You began Fortitude closer to your genetic limit, stronger, and gains are harder and slower to come by now.
– Rob
QUESTION
I have been looking at your program and what I would like to know is there a basic program? I am 63 and very out of shape to include as usual , overweight. Looking at the exercises I can’t run 1.5 miles or do a 45lb ruck at this time. Thank you.
ANSWER
I’m sorry. I’ve got nothing that basic at this time.
– Rob
QUESTION
Getting set to start the alpine guides training and am wondering about weights. Specifically 60# sandbag for males. I tip the scales at 145. Seems like I get the shaft compared to my buddy who’s 190 and fit.
ANSWER
As you know, the mountain doesn’t care. Use a 60# sandbag. For many events, 60# is the prescribed weight for women and many under 110# hammer through.
– Rob
QUESTION
I have about 6 months to prep for National Guard Special Forces selection, which is a three day “mini selection.” (Hopefully) immediately following that I will go to the regular army SFAS. Should I do the last 6 months of your SFAS Packet, or cherry pick a few plans that would be most beneficial leading up to your Ruck Based Selection Plan? If the latter, which plans would you recommend in six months time?
ANSWER
Here’s what I recommend from the plans in the packet … 6 months = 25 Weeks
Weeks Plan
1-2 First 2 Weeks of Military OnRamp
3-9 Humility
10-16 Fortitude
17-24 Ruck Based Selection Training Plan (directly before selection)
Good luck!
– Rob
QUESTION
I just purchased the Ruck-Based Selection plan to prepare for PJ Indoc. I am a year out from shipping off to BMT and Indoc, but have no experience rucking and wanted to get some solid experience under my feet.
I have a few questions about gear and about programming:
- What weight is expected to carry for the IBM runs?
- I have previously done the swim improvement plan and would like to supplement the Ruck-Based Selection plan with swim workouts
- I was thinking of adding 1 speed interval/hypoxic ladders/swim interval workout in during the week and adding 1 long swim in on the weekend.
- Do you advise against this additional workload?
- If so would you recommend replacing one of the AM/PM sessions with swim intervals?
- I have experienced overtraining in the past and want to avoid, however that was from too much of the same thing VS. adding more variety with non-impact activity
ANSWER
Answers:
IBA Run Load? 25# Pack or 25# weight Vest
Additional Swimming? No. This is a very intense plan which doesn’t account for extra work.
– Rob
QUESTION
Greetings from Finnish Lapland, Muonio. I am preparing for the upcoming ski touring season in here and in Northern Norway.
I am looking for a training program to prepare myself a bit better for the downhill part of ski touring. I live next to the best hills in Finland, so I’ve done lot’s of base endurance and also some hill training. I don’t have any access to a gym though.
On that premise the 4days/week 30min/day dryland program looks very good for that purpose.
I will want to continue base training though, since the early touring season here is a slow start due to polar night. I’d predict that first tours of the season are possible within around a month.
Is it possible to combine this program with something around 5–8h/weeks of endurance/hill training? Do you have some resources on how to balance the strength program and aerobic exercises?
ANSWER
You can complete the program and still do your endurance work. A couple ways to do this …. first – follow the program as prescribed, and plan endurance days on Monday, Wednesday and Saturday. You’ll need to double up on Monday – do the Dryland plan session first, then your endurance. Here would be your weekly schedule:
Mon: Dryland (AM), Endurance PM (2-a-day)
Tue: Dryland
Wed: Endurance
Thurs: Dryland
Friday: Dryland
Saturday: Long Endurance
Sunday: Rest
Another option is to combine the Monday/Tuesday, and Thursday/Friday Dryland plan sessions and complete them on Tuesday (Monday and Tuesday Dryland sessions) and Thursday (Thursday and Friday Dryland sessions) – so your Schedule would look like this:
Monday: Endurance
Tuesday: Dryland (Monday and Tues Session combined)
Wednesday: Endurance
Thursday: Dryland (Thurs and Friday Session Combined)
Friday: Endurance
Saturday: Endurance or Rest
Sunday: Rest
– Rob
QUESTION
I was browsing your plans looking for a plan that would best suit my 15 year old son.
I’ve been enjoying the SF45 plan. I bought the bundle package and I’m just about to complete the Delta.
Do you have any recommendations for a plan that would be a good started for him and a few of his buddies…
ANSWER
The best thing you can do for your son and other boys at that age is start with strength. If you’re doing the coaching, I’d recommend the MTI Relative Strength Assessment Training Plan. I’m actually doing this myself right now with my son and it’s super effective and efficient.
– Rob
QUESTION
Can you give me a recommendation on a training plan (or plans) to prepare for the Train to Hunt challenge next year?
The TTH event is April 21, 2018.
Last year the course consisted of the following:
- 100’ tire drag; Run 300 yards; shoot 1 arrow
- 10 sandbag (50#) over box step ups; Run 300 yards; shoot 1 arrow
- 10 over shoulder sandbag drop; Run 300 yards; shoot 1 arrow
- 10 sandbag get ups; Run300 yards; shoot 1 arrow
- 10 over sandbag burpees; run 300 yards; shoot 1 arrow
- Run 2 miles with 50# in pack, shoot 2 arrows somewhere along the course
ANSWER
I don’t have a specific plan for this event. From what I do have, I’d recommend
Valor, which comes
pretty close.
– Rob
QUESTION
I’m browsing your website trying to figure out which training (if any) is right for me.
I started rock climbing last year with several trips to Joshua Tree–I just got back from a week at Joshua Tree today. I’ve been climbing indoors during the summer at a climbing gym. But I’m 64 years old… and I’m a Type 1 Diabetic. I’m strong, but I don’t have much endurance.
Where do I start with a real training program, and how do I build up so I can climb better in the spring?
I go to a regular gym 5 mornings a week. I have a bouldering/climbing gym I go to 2 days a week to climb… and I have mountain and lake trails nearby. Those are what I have at my disposal to work your program.
I’ve never been able to run or jog far without getting winded… but I can walk forever. I’m willing to try… but don’t want to purchase a program that I can’t even begin to do. So… where would you suggest I start?
Perhaps there is a way to modify a program to my own needs?
ANSWER
This plan includes some general fitness, but is primarily focused on increasing your climbing-related fitness – specifically grip and finger strength strength and strength endurance.
I’m not sure, if at 62, you’ll be able to complete the program as prescribed. You likely can complete the rock-specific work, but the general fitness may be too much and you’ll need to be smart and pull back.
Click the link above, then the “Sample Training” tab – and you’ll see the entire first week of training. Try it and see how you do before purchase.
– Rob
QUESTION
Hello, I’m been looking at your programs for a while and realized it would be the best fit for me. but I’m confused about which program to pick. I’m in the Marines, 5’10”, 188 lbs, avid lifter, usually don’t run unless I have to, learned how to swim a couple years ago, I haven’t done a ruck or ruck run in a couple years so I have no baseline on that.
PFT – 24:00 min 3 miles (maxed everything else)
CFT – 2:48 800m, 2:24 MUF, (max ammo can lifts but I felt more taxing than usual)
I want to go to MARSOC to become SOCS personal but I don’t want to be one of the guys that cant keep up with the CSOs. but I also don’t want to lose a lot of weight to obtain the cardio/endurance.
Do you have a suggestion on the plan/plans I should do? I have at least a year before I can PCS there so I have time to build up. Thank you!
ANSWER
Humility combines dumbbell-based strength, bodyweight-based strength endurance, work capacity and endurance (running and loaded running). This training plan will mark a significant departure from your current routine and begin building your base toward the multi-modal fitness needed for MARSOC A&S
– Rob
QUESTION
When a package or subscription is purchased, are videos of the exercises included with the workout or would the exercise tab need to be referenced?
Also, I am a triathlete but it’s my off season and I’m preparing for downhill skiing. My focus this winter is on developing strength and endurance on the bike. Do you have plan recommendations?
ANSWER
You access the training plan via the website and a username/password. You’ll go to the exercises page to see unfamiliar exercises.
Bike? It’s unclear from your question if you’re looking for spinning/cycling-specific programming or a supplemental strength training plan. We don’t currently have any triathlon specific training plans. The closest we would have for cycling would be the
Mountain Bike Pre-Season Training Plan – which combines strength training and spinning/cycling.
– Rob
QUESTION
I’m an infantryman who’s about a week from finishing the Marine’s Basic Recon Course. I come from a heavy powerlifting and running/hiking background, so I know I need to focus on water proficiency (especially finning) once I’m training on my own. The Pirate series of plans looks like it would be right up my alley for what I need, but I wanted to know if you had any input on doing additional strength work on top of that programming. I was thinking about trying to mix in something like 5/3/1 work to rebuild all the strength I’ve lost the last few months in course. Any input or suggestions on different plans would be appreciated.
ANSWER
Each
Pirate Series Plan includes strength training. I’d recommend against doubling up.
– Rob
QUESTION
Really enjoy your programming. I am a Police Officer in the UK and have almost finished the first cycle of Patrol – Tequila
I was wondering if you had any advice on pre hab work that would benefit LEO? Anything advice on exercises that strengthen the joints, knees etc for injury prevention would be appreciated.
ANSWER
I believe durability is 90% work-specific fitness – and fitness is the primary focus of our LE and all tactical programming. Over the years we’ve experimented with the whole gamut of prehab, rehab, mobility, stuff from multiple schools of thought, and frankly, have not seen a quantifiable return. Further, when we’ve taken a second look at the research, we’ve found by far being fit for your job is the best think you can do for career durability.
We do include stretches and mobility exercises in our programming, but as a complement to fitness.
I believe there is room for disruption in this area. Several times in the past decade we’ve dedicated people, time and resources to exploring this area. Soon I hope to take a another swing.
I wish I could offer more.
– Rob
QUESTION
I’m currently in the middle of the Lower Back v2 training. I feel it is going pretty well, but I need to step up my cardio.
I have signed an 18x SF contract and will be shipping out to Basic this March. I’ve been looking st the Ruck Based Selection program, but I won’t actually go to selection until sometime in August of 2018. Apart from that, I’m currently doing rehab for my back and a shoulder issue, and feel that my overall fitness level is not quite there to jump into either the ruck based selection program, or the resistance or Valor programs.
To be honest, I’m looking to safely build my overall level of fitness (especially my cardio) in as short a time as possible so that I can hopefully squeeze in resistance and ruck based selection programs before I ship out.
Do you have any recommendations on a cardio/APFT prep plan I can do in tandem with the Lower Back training? Or even a general approach to make the absolute most out of my time before I ship in March?
ANSWER
Understand MTI programs for the event, not the athlete. The SFAS cadre don’t care about individual candidate issues … there is one standard and it’s up to the candidate to make the standard. Our approach is the same.
For others with 18x contracts, I recommend they complete the entire packet prior to basic as your time isn’t yours after and it’s a quick trip to selection. You don’t have the 52 weeks to train in the packet …. here’s what I recommend over the next 16 weeks prior to basic.
Weeks Plan
8 Total Rest
– Rob
QUESTION
Do the plans come with the month membership?
ANSWER
No. See below for the difference between buying an individual training plan, or training packet, and subscribing:
– Rob
What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?
- Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
QUESTION
I am looking at a new fitness programme and wanted to seek your advice.
I am UK military but just recently attended a selection which will take me away from ‘green’ fitness and will operate a lot within civilian clothing/vehicles/environment in a surveillance role.
I am thinking a SWAT program may be more suited. I will often be in civilian clothing with covert comms and weapon, but may need to don overt armour and weapons if required. Also I may be required to move through urban environments and thinking I need to work on that agility.
I was thinking relative strength, bodyweight strength, good short work capacity, sprint ability and short endurance (good speed over 1-2miles)
Could you please advise what you believe will be the most suited program for my goals?
ANSWER
– Rob
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