Q&A 11.30.17

by SSD

QUESTION

Currently looking for a new program to begin. Little background information: I am active duty military (currently serving on Recruiting detail though) and I just had a subpectoral bicep tendenesis performed 3 months ago after nursing an injury for three years. So, I am basically starting from scratch. I was wondering which of your programs you would consider the most beginner. I noticed your on-ramp program states “Designed for reasonably fit military athletes ” and I am worried I would be overwhelmed as, like I mentioned, I am practically starting over in terms of fitness.

ANSWER

Couple options:
1) Do the first week of the Military On-Ramp Training Plan (you can do this for free – click the “sample training” tab on the product page HERE) and see how it works for you.
2) Do the APFT Training Plan – this plan deploys the APFT Day 1, and bases your follow-on training on the initial assessment results. This way it “scales” to your incoming fitness.
– Rob

QUESTION

I have been using your programming for the last three years with outstanding results as a wildland firefighter and pro ski patroller for that I can not thank you enough.
I am reaching out to you for a little guidance as I am planning to attend rookie jump training next March and want to set my self up for success for both the coming patrol season and fire season.
As far as programming goes I plan to complete the rookie selection program leading up to the event, but tell them what should I focus on? I.e. Monster Factory, Backcountry Skiing Big 24?
I did have the chance to do a base tour in early October with all the base managers recommending 40 miles of running a week leading into the training.
Thank you for your time,

ANSWER

Let your seasons dictate your programming. Now before Ski Patrolling starts? Dryland Ski Pre-Season Training Plan – assuming you work at a lift-access resort. If not, and/or you do a lot of backcountry skiing on your own, complete the Backcountry Ski Preseason Training Plan.
During the ski season, depending upon your ski patroller work, focus on gym-based strength and endurance – including rucking. I’d recommend working through the sessions in Fortitude as you have time to train.
Exactly 8 weeks out from Smokejumper Selection, complete the Smokejumper Selection Training Plan.
– Rob

QUESTION

I’m looking to find a new program and break out of my old style of preparing for powerlifting competitions or for a physical fitness test specifically. Would I be able to email you my weight lifting stats, weight, etc. time limitations, and goals, and see if you could point me in the right direction? If not, no worries.
Thanks a lot,

ANSWER

I’d recommend you begin our stuff with the Military On-Ramp Training Plan, followed by the plans in the Virtue Packet of Training Plans – starting with Humility.
– Rob

QUESTION

First off, thanks for all the amazing content and programming you and your team provide. It has been invaluable to me over the years. That said, I have an itch to try a different direction of sorts. I read your newsletter regularly and also dig into the archives quite often for some knowledge and came across several articles that piqued my interest. One was discussing the “best” movements for strength and the other was discussing the “best” core/chassis exercises with samples. This got the gears turning about piecing these together for what presumably would be an outstanding program. Now before I lay out what I came up with and ask for your input, I know that your time is valuable and I would have zero problem paying you for that advice/time spent. That being said, here it goes. I tried my best to lay it out without over-training and using a 5×5/linear progression format for what has been successful for me in the past and dropping to 5×3/3×3 when lifts stall. Its a M-Tu-Thurs-Fri-Sat lift week with M-W-F core work and T-Thurs-Sat with weighted vest walking. Main goal of this is maximal strength and core integrity. So the questions are; Will it work? Is it efficient? Is it necessary? Is it too much/too little? Again, thanks for all you do and provide!

ANSWER

Most coaches would find issue with scheduling 3x strength lifts targeting the same area in the same session. It would be different if you were training hypertrophy/mass, but in general, this isn’t done for strength. For example on Monday, you’re going to be pretty smoked by the time you get to the leg blasters.
My own programming, for the most part, tries to avoid this, however, I have programmed 3x total body strength exercises in the same session.
All that being said, what most strength coaches and trainers don’t tell people is, “everything works, but nothing works forever” …. and it could be possible that shaking it up like this will work! You may want to drop down to 5×3, vice 5×5 because of the total volume hitting the same muscles.
You should also do some type of assessment during the first week. Perhaps do a 1RM each day the first week on the first lift of the day:  … Mon- Front Squat, Tue – Bench Press, Wed – Hinge, Thurs – Pull Ups, Sat – Power Clean + Push Press. …. then reassess on the final week the same way.
Saturday – Craig Special + Push Press and Power Clean + Push Press are redundant. I’d change the CS + PP to Hang Squat Clean.
Good luck!
– Rob

QUESTION

I have been following Apollo for the last 4 weeks while also trying to fit in 3-4 sessions/ week of Brazilian Ju Jitsu. I am new to doing BJJ, and I see that I fall behind on the program due to increased work load. I was wondering if another program might be better to follow due to the increased work load of both of them together. I am 40 y/o and am in Special Operations. I still want to work on increasing strength and maintain my work capacity and endurance. I have seen strength gains for squats and deadlift which is where I would like to continue to  focus on. My work capacity, endurance and upper body strength are all at a good level.

Any advice would be great.

ANSWER

Just do the Mon (strength), Wed (strength) and Friday (long run) sessions in Apollo. Skip the Tue and Thurs work cap sessions.
– Rob

QUESTION

I just started a subscription with MTN Tactical, and was looking through the available military plans to get me started on something new this month.  I’m looking for something that incorporates sandbags, rucks, and weighted vest exercises in the plan cycle.  Any suggestions?  Also, is there any rule of thumb on how your plan are broken down.  They all have great titles but I’m trying to find specifics about workouts without having to look all over the website.

ANSWER

I’d recommend Humility.
Click the link above to find a description of the cycle, including the entire first week of programming.
Each of our programs is relatively unique in how it is designed. The program description at the link above is fairly thorough.
– Rob

QUESTION

Can you purchase just one program or do you have to subscribe?

ANSWER

ou can purchase an individual training plan. You don’t need to subscribe. See below: – 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 have a Goruck Heavy coming up in mid January and a 50 mile trail ultra in late February. I’ve done several Goruck challenges over the past few years and completed a Tough/Light combo earlier this year. I’ve also done a handful of 50K trail races and have twice run 50+ miles in a 24 hour race format. I also completed my first half ironman earlier this year (not sure if that’s relevant). I currently average around 30 miles/week between rucking and running. I struggle with speed and upper body strength.

I’m curious what program(s) you would recommend to utilize in the 9 weeks between now and the Heavy and the 15 weeks between now and the 50 miler. I’m not sure which path to take since these are two very different events.

Thanks for your help. Please let me know if I can give you any additional information to help decide the best course of action.

ANSWER

I don’t have a perfect plan for you.
From what I do have I’d recommend you start now with the 6-week GoRuck Heavy Training Plan, then roll right into the 8-Week 50-Mile Ultra Training Plan. Take the week after your GoRuck Event off as total rest, then complete the rest of the 50-Mile Ultra Plan.
– Rob

QUESTION

First off, I love the program and have become a die-hard follower of y’all’s system. I am a Captain in the US Army heading back for my second attempt at SFAS. I had initially begun my training while in Iraq about a year ago. I emailed Rob during the deployment for some guidance and he definitely steered me in the right direction. I felt good at SFAS, but unfortunately ended up with a slight tear in my meniscus (freak incident), which left me unable to finish the last four days.

I have been training to strengthen my knee and I’ve been feeling stronger than expected. My next date, which will be my final shot is 3 JAN – 26 JAN. I have been in and out of the field since my injury, but maintained a relative amount of strength. My cardio and work capacity have suffered though. I am running around a 1345 for my 2 mile run, which I’d like to be back under 1300. My question is what hybrid program would you suggest splicing together. Currently, I will use the running improvement plan, busy operator II, and the ruck based selection programs. I will have 55 days remaining after this final field problem to truly focus on my fitness, which will hopefully be enough. I apologize for the elongated email, but I know you guys are the best and haven’t steered me wrong yet.

ANSWER

Complete the entire Ruck Based Selection Training Plan the 8 weeks directly before selection – and nothing else. You’ll overtrain. This plan includes focused programming for the APFT – including the 2-mile run.
By my count, you’ll want to start this plan next week.
– Rob

QUESTION

As always, I am loving the programming. Currently, I am in week 3 of Resilience with plans to move into RBSTP upon completion. I am not training for SFAS but do have plans for a Goruck HCL mid-Feb at Ft. Bragg.
We are in the process of moving into a house near a lake with some outstanding hills/mountains. I would hate to miss out on some winter swims while also improving ruck times. The training in the RBSTP is great but I would like to incorporate open water swimming.
The BRC, BUDs, and MARSOC plans have great swimming included while retaining a lot of rucking. Should I switch to those instead the RBSTB, or add swimming to RBSTP?
all the best,

ANSWER

Switch to one of the other plans which already incorporate swimming. It’s asking too much to add swimming to the Ruck Based Selection Training Plan.
– Rob

QUESTION

M

I’m a member of the canadian navy and in a year i can apply to the new maritime tactical operations unit. The selection is very similar to JTF2. i work out regularly but am in need of guidance and a proper regiment. I came across this packet and it seems like a step in the right direction. However, nutrition has always been a huge issue for me and frankly, my family.. I was wondering if your packages include any type of guidance int hat manner.

ANSWER

No. The Pirate’s Packet is just the training plans.
Nutrition doesn’t take a lot of knowledge, it takes a lot of discipline. Here are our dietary guidelines.
– Rob

QUESTION

If I complete the FBI SA PFT Plan, can I continue to repeat it for greater results and once I pass the PFT, in your opinion, should I continue this program until I complete the Academy or is there another program you would recommend?  Thank you in advance for any assistance.  I am looking forward to beginning the PFT plan next week.

ANSWER

I don’t recommend repeating the training plan multiple times in a row. Eventually your gains will plateau and you’ll get board. Do it now, drop into some other training, and complete it again directly before your PFT. Between now and the second time through, I’d recommend the plans in our “Spirits Packet” for Law Enforcement.
– Rob

QUESTION

Looking for some help. I am currently deployed, so I have time to workout. I can’t run outside where I am and don’t enjoy treadmills, but will put up with them if I have to.
My goal is climb Denali in the month of June, and I need to be strong for the climb. I have looked at the Denali training plan and don’t want to do it over and over for 7 months. I’ll get sick of it and bored.
My background: 28 years old, played baseball and football through high school. Got into skiing and mountaineering in and after college. I have more a runner / cyclist build, not a really a strong guy. Better at endurance sports naturally.
I have been doing crossfit the past several months. I would like to get stronger overall. So I’d like to work on overall strength, plus building up leg strength before focusing solely on Denali specific training.
Any specific recommendations for scheduling out the next seven months? Do you have a couple specific plans you would think would be ideal?
Thanks for the time,

ANSWER

Complete the plans in our Greek Hero Packet for Military Athletes until 9 weeks out from Denali, then move to the Denali Plan. Start the Greek Hero plans with Hector.
– Rob

QUESTION

I am a strong recreational skier (ex racer) who gets 20-30 days of skiing in a season which includes 10+ days of touring/climbing.  Generally end up on one bigger trip (AK, Europe, etc) later in the season.  I am in good physical condition…run, cycle, hike, weights, bootcamp classes, yoga, etc.  What do you recommend for program(s) for someone like me?  Would def want to keep some sort of upper body fitness incorporated in overall strength training.  I have a 15% off email from you that has expieed would you issue a new one?  Thanks ahead of time.

ANSWER

Coupon? Sorry, not if it’s expired. Same rules for everyone.
– Rob

QUESTION

I have been doing the Greek Heroine series and recently injured my hip making running impossible for a bit.  Biking and rowing do not bother it much and I have been substituting either of those for the running whenever possible.  Do you have a recommended conversion factor for running time/miles to biking time/miles or rowing time/meters.

ANSWER

I’d prefer you bike/spin to rowing, In terms of substituting for running, think time, not distance. If the plan calls for a 5 mile run, assume you’ll run 9 minute miles and bike/spin for 45 minutes.
– Rob

QUESTION

I am wondering what plan[s] I should use for the following.  I have your amazing monthly membership 🙂
I would prefer 4 days a week if possible and “double up” on one of my non-working days but can work around that if needed as well.

I am getting back into Crossfit soon but would like 1.) “build up my self” once again before I attend classes, as I tend to push myself too hard – recently took 3-4 week hiatus because of respiratory illness and was only going 2x a week along with Globo gym (back squats, presses, other strength and 1hr mod cardio).
I currently am 43 y/o female – weigh 140 – exercised pretty much whole life.

2.) rev up my 10 min/mile time to at least a 8 min/mile
3.) gain muscle and strength while decreased BF %

I work three consecutive 12 hour shifts per week
(Wed, Thu, Friday – 7am to 7:30pm or later up to 10pm max).

Access to Crossfit gym, Globo gym and my own equipment on the following days:
– Saturday
– Sunday
– Monday
– Tuesday
Access to Globo gym and my own home equipment on the following days/times, I don’t have treadmill (yet) and can’t run when it’s dark as much as I want to because of safety concern.
(At home, I have pullup bar, ruck, pylo box, ruck plate, some weights, sandbag, etc
No barbell.)

I work 7:00am to 7:30PM (sometimes later) the following days:
– Wednesday
– Thu
– Fri
(Have access to Globo gym AFTER work, and my home of course in the morning)

Thank you for your time!

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan.
Don’t be fooled by “bodyweight” – this is an intense plan, with a solid running element.
Complete the training sessions in order around your work schedule – so if you’re training 4 days/week, week one do sessions 1-4, week 2 do sessions 5-8, etc.
– Rob

QUESTION

Good afternoon, I have a question regarding the best training program for my son.

Background

He is currently finishing up Army Bootcamp/Advanced Infantry Training and graduates in late November.  He is part of the 18-Xray program and will be moving on to Jump School after graduation.  I don’t have any idea on how much time he will have for additional training during Jump School or if he will in a “hold” for a few weeks, or even after the Christmas Holidays.  I currently purchased a few of your programs at his request to use during whatever down time he has now (pushups and pull ups).

Is there something you would recommend to prep for his SF 19 day pre assessment and SFAS?

ANSWER

For other with 18x contracts I recommend they complete the Ruck Based Selection Training Plan before basic – knowing their time won’t be their own once in. This is our selection plan for SFAS.
I doubt he’ll have time to complete the plan as prescribed now. From a fitness perspective he needs to be rucking, and building some strength for durability. From our stuff, I’d recommend Fortitude as a stop-gap. This will get him in the gym under the bar for some strength, get him running and rucking.
It doesn’t include focused prep for the APFT, but I’m guessing he’ll have no problems meeting the requirements there.
– Rob

QUESTION

Low Back Fitness was awesome. I’m ready to add in some running while continuing to make progressive gains with barbell/body weight strength. Still skittish about Oly- lifts. Continue with Low Back template combined with Running Improvement? Or what’s a better plan?

ANSWER

I’d recommend moving on to the Bodyweight Foundation Training Plan, or completing the Running Improvement Training Plan alone. Running Improvement includes strength work.
– Rob

QUESTION

I’m do the 30 min/day dryland ski plan. So far I haven’t been getting very sore although I have noticed a bit of soreness.
I wonder if I could do some swimming (60 min workouts) and other weights on top of this program.

ANSWER

You can double up with this plan but avoid extra lower body work. Swimming would be fine.

– Rob

QUESTION

Good Morning,

I’m a Sheriff’s Deputy in Rapid City, South Dakota. I’m seeking help on a training plan in the same manner as your LE series. My problem is I don’t have a plan. I’m seeking help in finding a plan or putting one together that is built around the equipment I have available at this time. So far I have invested in:
-Kettlebells (I have 2x 40 lbs and 1 x 30 lbs)
-A sand bag
-Olympic bar with 210 lbs in bumper plates
-A pull-up bar hanging from the rafters.
-A 25 lbs weight vest
-Heavy bag
-Jump rope
My “garage gym” is a work in progress but it’s what I got. I enjoy your programs and have used them while I was deployed to Afghanistan and stationed in Germany. I admire your training methodology and saw great improvements in my strength and conditioning. Any help will be greatly appreciated.

ANSWER

I’d recommends the plans and order in the Spirit’s Packet for LE. These plans are designed as day to day training for LE Patrol/Detectives and concurrently train relative strength, upper body hypertrophy, work capacity with a sprinting focus, and chassis integrity. Sessions are designed to last 50-60 minutes. Start with Whiskey.
– Rob

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