Q&A 11.5.20

QUESTION

I was wondering if you all have a day to day base programming for limited equipment users? Given the current situation I’d prefer not to go back to the gym for awhile.
Ideally, at least for me, the base programming would have an equal uphill and strength emphasis. Maybe there’s some combination of plans that would work?
I have a couple of sandbags, a ruck pack, a pullup bar and a pair of 25 pound dumbbells, plus an athlete subscription, so I have access to everything.

ANSWER

The Peak Bagger Training Plan works uphill movement aggressively, along with strength work. It’s also a limited equipment plan that would work the equipment you have on hand. We don’t have day-to-day programming for limited equipment, but we have many limited equipment training plans to choose from. Hope this helps!

-Charlie

QUESTION

I’ve made it to meet and greet.  I am obese and out of shape. I probably have until mid Feb to pass the SASS PFT.  I have dropped 25# and have 50 more to go to be back to my Army weight.  Any suggestions on building up to begin your prep program for this test?

ANSWER

Looks like you’re on the right track. Here are the plans I would recommend leading up to your PFT. Keep that diet tight.

-Charlie

QUESTION

I just started and accepted a dose of Humility on Tuesday of this week and wonder if y’all have a suggestion on pace accommodations for running with a weighted vest.   I am not very familiar with loaded running – but I’m used to running with a 4L hydration pack on trail.
My current pace chart of my 2-mile fit test of 13:08 is below:
Target Run Time(s):
  • 800m Interval Pace between 02:44 and 02:47
  • 1 Mile Interval between 06:06 and 06:14
  • Moderate per mile Pace for Longer Runs between 07:32 and 08:04
  • Easy per mile Pace for Longer Runs between 08:40 and 09:18
I’m guessing that I should target the higher end of moderate @ 8:04 today and see how it goes and adjust as necessary up or down.  Just thought I’d check in as I’m not very familiar with loaded running.
All the best!  Thanks for the great programming, videos, blogs, and instruction.

ANSWER

Don’t overthink it. It’s just running, but with some extra weight on you. The moderate runs should be challenging, but maintainable over the distance. You can target the higher end, and look to progress that speed (within the assigned time window of 7:32-8:04) as you move forward in the plan. Hope this helps.
-Charlie

QUESTION

I’m looking for a training plan to start following and I couldn’t narrow in on one on the website. I lead veterans on multiple trips a year in the mountains so I’ve been focusing on semi-high output cardio for the past few years. I focus mainly on biking, 150-200 mile weeks. I’ve started running more over the pst month. However moving into next year I will be gearing up to do Adventure Races as well as marathons.
I have limited equipment available as I travel around the country with my family in our RV. I have a weight vest and box I use for box jumps. I could easily add some dumbbells, a sandbag or other equipment that doesn’t take up to much space.
I’m mainly looking for a challenging program I can use for accountability. I find it difficult to really push myself past a certain level without an external training plan to follow.
Looking forward to hearing back, thanks.

ANSWER

Start with Humility.
– Rob

QUESTION

I just started the Gym Closure II Training Plan and have a question regarding the volume of the Rob Shauls on day 3: is the intended total number 8×6=48 Rob Shauls? And each Rob Shaul is 4 loaded lunges and 5 loaded push presses? I.e. a total of 192 lunges and 240 push presses? That is beyond my ability, so I will either reduce the load or the number of reps. Thank you for clarifying.

ANSWER

1x Rob Shaul = 2x Lunges (4 steps) + 5 Push Press.
That particular session, the Rob Shaul exercise is used for strength. So complete 6 reps of Rob Shaul, then the Tarzan Pull Up, followed by a 1-2 minute rest with the assigned mobility movement/stretch.
If you’re not able to complete that, adjust the reps as needed. Hope this helps, thanks for reaching out.
-Charlie

QUESTION

I’ve done 2 HTL’s , a 50 Star, and HH.  I was active Marines and Army reserves.  Lots of great living but suffer from disc issues when weights are uneven etc.  luckily good pain threshold helps me push through.  What good mental training programs, spinal rehab training do you have.  I’m super pumped to hit this program and crush BRAGG HH.  I’ve had a few graduates of yours on my HH and HTL.  They were beast making me pumped to hit your program.

ANSWER

I think you’re referring to our Goruck Heavy Training Plan.
This plan includes focused and intense low back programming …. not sure this will address your disc issue – but this programming is in the plan because of rucking’s low back strength challenge.
Between now and beginning the plan I’d recommend you supplement your current training with the Chassis Integrity Training Plan, which deploys our functional core training methodology and will help firm up your midsection strength.
If you want a complete, multi-modal plan which includes Chassis Integrity, do Valor now, then follow it up with the GoRuck Heavy plan directly before your event. Valor concurrently trains strength, work capacity, chassis integrity, and endurance (run, ruck).
– Rob

QUESTION

I am interested in one of your workouts, just not sure which one is best.
Location:
East Central Florida
Background:
44 years old.  5’10”-185#.  Self employed building fences
High school athletics:  Baseball, Football, Wrestling
Former USMC Reservist
6 years riding bulls/rodeo
Interests:
Hunting
Fishing
Hiking
Surfing
Snowboarding
Paddleboarding
Limitations:
Manageable pain and range of motion limitation in R shoulder
20 miles from nearest gym and don’t want to join one at this time (used gym budget for wife)
Don’t have 2 hr block for a work out (Split, maybe, as to incorporate family time with 9 and 6 yr old kids, ie they bike while I run/ruck etc)
Current equipment:
Some kettle bells
50# sandbag I place in my hunting pack
Goal:
Structured work out to kickstart strength/fitness and discipline
I figure if I pay for a plan I am more likely to follow it.
Thank you for your advice

ANSWER

Check out the Country Singer Packet. It includes five plans that are 6-7 weeks in length each. You can purchase the packet, pick an individual training plan, or sign up for the athlete subscription that gives access to all of our training plans.
-Charlie

QUESTION

So, here’s the deal, I’m looking for a plan to buy. But, I am currently pursuing climbing and want to prepare for sfas. What is my best choice to prepare for both, with passing selection being my priority.

ANSWER

Focus on SFAS. Not sure your timeline until selection ….. but the Ruck Based Selection Training Packet is 52 weeks of progressive programming designed to lead you directly into selection.
– Rob

QUESTION

I just completed the FBI PFT six week program, and took a final PFT to gauge where I am at. I’ve seen great improvement in the sit ups and 1.5 mile run. Push-ups have remained the same number wise, but my form has greatly improved. What I am still having trouble with is the 300 m sprint. My time had improved, but I’m stuck at the 54.5 second mark.

My questions are:
I want to keep going with the program, but do I really need the week break or should I keep going. And if I do take the break do I not work out at all, or are their some maintenance things I can do?

Second, is there anything you can recommend for me to add to the plan to help me with the sprint?

ANSWER

Give yourself 2-3 days for rest/recovery, then restart the program. Take the PT assessment again to start it off so you’re progressions are as accurate as possible.
I wouldn’t recommend any extra work for the 300m. Embrace the pain and go as hard as you can on the programmed sprint work.
-Charlie

QUESTION

I am about to start your ITC prep course and I noticed there is not a lot of strength training included in the program. I understand this is most likely because of the focus on endurance/agility required for the program. Would you recommend against adding in a 5×5 of bench/squat/deadlift 2x a week to maintain strength throughout this program? I am concerned that I am going to lose a lot of strength as I progress through this program. Appreciate any advice/feedback you all can provide. Thanks!

ANSWER

Complete the first two weeks of the program, and see how you’re feeling. If you’ve got the juice after that, you can add in a bit of strength work (5×5 is fine) as a PM workout. Stay focused on the plan – don’t give up the ITC focused work to get more strength work in.
Good luck!
-Charlie

QUESTION

I was hoping you could suggest a good climbing plan for this winter to prep for 2021 spring rock climbing season.

Right about now, I always do the ice plan but I won’t be able to follow it up with the traditional rock climbing plan. Climbing gyms are not an option here due to covid (but global gyms and my garage gym are). I do have the metolius project board, putting up a campus board is doable. Any suggestions would be helpful.

ANSWER

If you can get the campus board, then you’d be golden for the Pre-Season Rock Climbing Training Plan (link below). You will need to make a adjustment for the Lock & Reach/Campus Board Rapid Movement exercises. It’s not a ideal, but a small stool to replicate a toe hold could work under the circumstances.
Let me know if you have any questions – happy to help.
-Charlie

QUESTION

Hope you are well. I love the simplicity of the SAFT and how it hits the main attributes of soldier fitness. I’m glad to see you are continuing to offer it; I suspect over time the problems with the new ACFT will become increasingly obvious and more units will turn to better and simpler tests like yours. Are you planning on developing an SAFT plan these days?

Keep up the great work!

ANSWER

No SAFT plan yet … but will consider it.
I have heard Ranger School isn’t implementing the ACFT …. which doesn’t speak well of this assessment.
– Rob

QUESTION

Do you have many people take you up on emailing you back? 🙂  I am trying to figure out what program would be good for me to start.
I had planned my 1st climb ever for December and was following a training plan from Uphill Athlete, but due to COVID we pivoted and ended up climbing Mt Baker last week. As I was only halfway through my training I bonked. I wasn’t prepared for the weighted back pack 4 mile hike in, my legs never recovered and only made it to the 1st rest stop on the glacier.
I had been working on my aerobic threshold with UA so longer slow cardio on the treadmill and stairs with no pack, and twice weekly strength training. And I will say I COMPLETELY underestimated mountaineering in general.
At this moment I am not 100% sure what my next trip will be. My husband and I operate a nonprofit foundation (Ascend Together Foundation) for racial unity through positive action (aka mountaineering/hiking etc) and are just starting to get offers for volunteer based climbs with a company and we are at their disposal a bit for trips, but I would say it will be at least February 2021.
All that to say, where should I start — your programs are written differently than I am used to and I don’t know which would be good for me.
Thank you!

ANSWER

We answer dozens of emails a day from athletes about programming questions.
Follow it up with the Big Mountain Training Plan.
Email questions.
– Rob

QUESTION

I’m applying to the ATF and wondering which program I should choose. I was formerly a police officer and in great shape, but have gotten pretty out of shape from having a desk job for the past 5 years. It looks like they give the Cooper test for hiring purposes so I was looking at purchasing that program.
As far as FLETC goes my buddy said it is pretty much calisthenics and running. Should I just increase the volume on the Cooper program once I get into shape?  I heard the hiring process can take 2 years or more so I have some time to get in peak shape. Any advice you can provide is greatly appreciated! I love what you are doing and read your articles regularly.

ANSWER

I’d recommend starting with the LE OnRamp Training Plan, then following it up with the plans/order in the Spirits Series of plans which are designed as day to day programming for LE Patrol/Detective.
The Spirits plans concurrently train strength, work capacity (sprint focus), short endurance, chassis integrity (functional core), upper body hypertrophy and tactical agility.
Six weeks out from your Cooper Test, complete the Cooper Test Training Plan, then drop back into the Spirits Plans.
Then, exactly 7 weeks out from FLETC, complete the LE Academy Training Plan.
Good luck!
– Rob

QUESTION

I only have access to kettlebells, pull up bar and dip bar.

How do I decide which is a better option for me?
I see two programs the kettlebell strength TLU and the kettlebell strength “working progression’.
I train 5 times a week for competitive bjj and want a plan that would supplement that the best. Keep in mind the training session are exhausting. So i need something to build strength but not overwork my body.
I tried a program by a local MTI certified instructor but I don’t have access to all the equipment in his plan anymore.

ANSWER

I’d recommend “Moe”.
It has a slight strength emphasis and continues to develop repeated 5 minute effort work capacity (perfect for BJJ match length) as well as endurance and chassis integrity.

If you’re training BJJ 4-5x/week, start off with 3x sessions from ‘Moe’ a week – just make sure you’re still following the programming sequentially.
Hope this helps!
-Charlie

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