Q&A 11.4.21

QUESTION

Good afternoon I am working on joining the US Coast Guard. I will not go to basic for several months but I am wanting to go and try out for the MSRT teams and was wondering what program would be best to use in order to prepare for that type of selection. Thank you for your time. Have a good day.

ANSWER

I’d recommend the Greek Hero Packet, which will introduce you to military-focused fitness. You have some time before you can try our for MSRT, but this will build a solid foundation for what you have ahead. Good luck!

– Charlie


QUESTION

Trying to choose a mtntactical plan(s) to restart my strength training.  Years ago (like 6) I put a lot of effort into training for my active outdoor lifestyle (mtn bike, ski, kiteboard).  Probably the best fitness I had was after completing the big 24 strength program.    Since that I have not been strength training and focused only on the play (3-4 days a week of the above activities).
My goals are:
  • Gain weight (I’m 6’2″, 170lbs, 41yr old male)
  • Gain strength
  • Improve overall fitness
  • Strengthen back chain to prevent back problems
  • Be a stronger outdoor athlete for enduro-style mtn biking, big wave kiting, and backcountry touring.
The plans I am considering are:
  • big 24
  • 1 lift per day
  • 357 strength
Wondering what mtntactical would recommend.

ANSWER

Big 3 Strength + 2-Mile Run Training Plan to add in some endurance work for our outside stuff.
– Rob

QUESTION

I was looking at purchasing the rescue swimmer training plan but I had a few questions.
  1. Do you need a partner for some of the exercises? If so and you don’t have a partner will you be able to do an alternative exercise?
  2. How many hours a day is training? I work 5 days a week and wanted to make sure I have enough time to get everything done.

Other than that the training looked great looking forward to hopefully purchasing it!

ANSWER

1) No – many athletes train alone.
2) 5 days/week. It’s an intense plan that reflects the fitness demands of the Rescue Swimmer Course.
Click the “Sample Training” tag on the plan page to see the first week of programming. I recommend you try the first week before purchase.
– Rob.

QUESTION

I am going to start one of your programs for ski season.  I’m focused on combination of downhill / backcountry. I do CrossFit a couple times a week. Am not currently in great CrossFit shape but have done it for several years and have a good base of strength. That being said I don’t think I have good leg strength for skiing or the endurance

Your programs are mostly 6x week.  Im probably going to do one of your programs ~ 4x week and CrossFit 2x. Thinking I will skip the CrossFit “leg days”.

Any thoughts about which of your programs I should follow?

ANSWER

This program is intense … I don’t recommend doubling up.
– Rob

QUESTION

I saw some recommendations for ranger school, valor, and ruck based training plans. I’m not training for anything in particular, just want to focus on overall fitness. I’m in the military so if you have any plans focused in that area. I’d consider myself in relatively good condition. I like the Greek hero, is there any plans similar?

ANSWER

I’d recommend Humility, Valor, and Fortitude from the Virtue Packet if you’ve already completed the plans in the Greek Hero Packet.
– Rob

QUESTION

Always value your input and could use some now.

Are adjustable weight dumbbells (Bowflex 10-90) suitable for your programming?

If not, what is a good retailer to purchase an affordable dumbbell set from?

Thank you!

ANSWER

Yes … for the dumbbell stuff … but not to do any program. Look at the equipment list to be sure.
Our 3 Stooges plans deploy dumbbell.
– Rob

QUESTION

I turned 33 this year and I notice a lot of men, “fall off the tracks” around this age, mid 30’s and such.
In your experience, where should I start aiming my goals, looking ahead at 35, then 40.
Discipline is king, but I know my body is changing and want to make sure I have the armor to keep pushing.
More Strength, more endurance, more hypertrophy?
What have you found to be your balance?

ANSWER

There shouldn’t be any change in your programming at 33. No need to pull back or change until 40+.
– Rob

QUESTION

I’ve been researching fitness plans in an effort to assist my son with attaining his dream of becoming a Green Beret.
At present he hits the gym approx 4-5 times per week – mainly weights, calisthenics, swimming..
100 sit-ups and push-ups in 2min
12 pull-ups
2 mile run in 12:45min
6 mile run in 50mins
He doesn’t report to BCT/OSUT until late Jan 2022 which basically means he won’t start the SF Prep Course until July, and SFAS until Aug… at the earliest.  Taking into consideration he won’t be able to take advantage of your SFAS prep course during BCT/OSUT, what’s the best way forward for him now.

ANSWER

By my count you have 15 weeks until the end of Jan. Here’s what I recommend:
Weeks     Plan
The RBSTP is our event-specific program for SFAS, and I understand it will be some time before your son attends. However, others have been in the same situation and I recommend they complete this plan before basic.
– Rob

QUESTION

Lift assisted backcountry ski trip planned early Feb 2022 in Canada. I am UK based and 53 years old with regular exercise.

My plan is to work through Dryland 30min, Dryland and Backcountry. I’m using the 30min plan as an entry point, the question is what order for the other two? What about Dryland W1, Backcountry W1, Dryland W2, Backcountry W2, etc. or one then the other, but which order?

I’ve used your Dryland program before and the results were very effective. Given lockdowns, gym closures and other factors, I want to do more specific training this time around. The starting point is lower and I’m keen to see how ‘more’ prepared I can be with some extra work.

Given my age and lengthened recovery times, I had wondered about stretching the program(s) out over more weeks adding easy Z1/Z2 work on a bike, but I’ve just started Week 3 of the 30min Dryland and not suffering from a lack of recovery time.

As ever any thoughts, insights or ideas would be much appreciated.

ANSWER

So you want to complete the plans concurrently?
That’s a lot of sport-specific training a long way from your event … – 3.5 months. Too much.
I’d recommend 30 min dryland now – since you’ve already started it, then getting away from sport-specific training for a while and completing SF45 Alpha or similar, then completing the Backcountry Ski Pre-Season Plan the weeks directly before your trip.
– Rob

QUESTION

I’m a 31 year old guy, 5’10” tall, 145-150 lbs, and active backcountry skier, alpine climber, and trail runner.
I’m about 10 lbs lower than specified on your ideal bodyweight chart for mountain athletes, and am lower than I’d like to be on the MTI relative strength assessment.
I was originally planning on starting the Backcountry Ski Pre-season Training Program. Given my lower weight and relative strength, do you think it would be better to do a general mountain plan or hypertrophy program instead? Specific plan recommendations would be appreciated.

ANSWER

At 31, I’m thinking you might be one of the “hard gainer” guys … and may be lean forever. So … doing the hypertrophy plan may not have the weight gaining effect it would for others and you’ll lose training time.
Relative Strength is more important than mass … so I’d recommend taking 5 weeks and completing the MTI Relative Strength Assessment Training Plan. This is really effective, efficient strength training and could really improve your relative strength. If you can avoid endurance for this time you might be able to add some muscle mass also.
Start now and you should have time to complete it before the BC Ski Season starts in December. You might be a little slow skinning uphill initially, but my guess is your past training and endurance “training age” means you’ll gain back your uphill lungs quickly, and going into the season with higher relative strength will make you more durable.
– Rob

QUESTION

I hope you all are doing well. I wanted to reach out and see if you guys have any recommendations. I have used your training plans in the past and really enjoyed the results. I like the fact you guys now have some resources for wildland firefighters. Years ago when I started becoming a hotshot I had to figure it out on my own.

Little about me and the issue.

I spent 6 years in the Marine Corps then a decade fighting wildfires as both a Hotshot and Missoula Smokejumper. I have now transitioned out of wild fire and became a airline pilot. Before, I could rely on a consistent  training plan with the equipment I needed at home or the jump base to prepare for the fire season.  I have found it is very hard for me to come up with anything to stick with because of the extreme variations in work schedule and available equipment at the hotel gyms I have managed to maintain a decent level of fitness over the last 5 years of flying planes. But, I despise not having plan and not seeing the results I would like. I am 39 now and turn 40 in 4 months and have set a goal to roll into my 40’s ready to rock.

Is there an adaptable plan you would recommend for me? Could it be possible for a program to be designed for someone who faces the challenges of a airline pilot? Would it be possible to have a mixed plan of body weight and some kettle bells for when the pilot is on the road and for the days he’s home? Typically I spend 15 days flying. Something like 4 days out flying, 3 days at home. Some sort of blended plan which has some options for equipment availability? I would appreciate any advice.

When I am flying, it is super random as I am sure you are aware. Hotels vary greatly. At home I have kettlebells. A set of 35lbs, set of 80lbs, a pull-up bar and a row machine. I can get a sandbag if I need to.

ANSWER

Home – High Rep Kettlebell Snatch Training Plan – using one of your 35s.
– Rob

QUESTION

Thanks for these designs, they’re good and my legs feel rad strong!  I did the backcountry ski prep last year and it was great…doing the pure downhill training now and it feels excellent!
 
I’m wondering about next year also incorporating the Monster Factory series before doing the Dryland Ski series…not sure if that would be overkill or what but I’m keen to make the legs strong and wondering if that’s a good idea or to just stick to one or the other.  Also would doing the DST keep the strength and power gains from the Monster Factory series, sort of a related question I suppose.

ANSWER

You can absolutely do Monster Factory Strength before one of the ski-specific plans … but it won’t replace them. You’ll still want to do the Backcountry Ski or Dryland Plan directly before the season starts as you have been doing.
– Rob

 

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