Q&A 11.9.17

by SSD

KUDOS 

“No question to ask, but rather a thank you for your smart and mature approach to training, I.e., the absence of “Bro-Speak” is greatly appreciated!

I recently purchased the Chassis Integrity plan and have been using it as a “finisher” to my regular strength training. I’ve been following one of Jim Wendler’s 5/3/1 programs and the inclusion of the Chassis Integrity work has been great.  As such, I don’t run the program five days a week, but rather every other day.

I’m 57 and have always been an endurance rather than strength athlete. I can’t always handle the recommended weight, but I’m making progress.
In the future, I’d like to run one of your larger plans, but for right now the Chassis Integrity plan has been a nice introduction to your programming.

Again, I love your mature and intelligent approach to training. After I feel like I’ve earned it, I’m going to purchase one of your Mountain Athlete shirts and wear it with pride.

Keep up the good work. You are a breath of fresh air in the world of strength/fitness training.”

QUESTION

Im about 3 weeks into your On Ramp program before moving towards virtue, and I am feeling the soreness. However, I noticed a drop in my weight. Is this program’s purpose to lean out athletes? My concern is that you mentioned that military personnel should maintain certain baseline standards like 1.5bodyweight bench press. Should I expect to see a decrease in my max repetition for some of the lifts? I did notice a drop in my deadlift and squat.

ANSWER

Weight Drop? Not the focus of the program, though many athletes see a drop in body fat when beginning our programming.
Strength loss? The plan includes strength training, but also work capacity, endurance, chassis integrity, etc. Military athletes have a full menu of job-related fitness demands. The goal of our base fitness programming is to training these concurrently, and increase them across the board. As you move from Military OnRamp toward the plans in the Virtue Packet – the Virtue Plans train multiple attributes, but also have cyclic emphasis. Humility – work cap and endurance. Valor – Strength and work capacity. Fortitude – Strength and Endurance, etc.
Overall we’ve found with time our athletes are able to increase their base fitness to high levels of work capacity, endurance, strength, etc.
It’s not unusual for athletes coming to our programming to arrive super fit in one area, but lacking in the others: Super strong, but no endurance. Lots of endurance, but no strength. Good work capacity, but lacking in strength and endurance.

QUESTION

I know you get this question all the time. I am not sure which program I am needing to choose. I am going to be honest with you and myself. I know I need to choose an on-ramp program, but that is it. I am a firefighter who is probably about to be sent to the police academy. I need to get ready for the physical test there which is a version of the Cooper fitness test, but I would also like to get in shape for my job at the fire station. Any suggestions? Thanks for your help and time.

ANSWER

Begin our stuff with the LE On Ramp Training Plan. Then complete the LE Academy Training Plan directly before your academy.
– Rob

QUESTION

My interest is in core training as applies to endurance riding…Double Centuries, Markleeville Death Ride –
deathride.com, California Triple Crown – caltriplecrown.com   I am specifically training for the Terrible Two, and training for the LoToJa – lotoja.com.

I have completed all of these successfully with the exception of The Terrible Two.

ANSWER

Please understand road cycling is not a focus of our programming and I’m not a road cycling coach. Our focus is on mountain and tactical athletes and their mid-section demands.
That being said, from our stuff I’d recommend you start with Core Strength, Bodyweight Only.
Follow it up with our Chassis Integrity Training Plan.
– Rob

QUESTION

I’m just finishing up the 6 week training program for athlete suffering from a leg injury.  I broke my calcaneus bone (left heel) on a climbing approach, and this program has been great, a lot of fun, and has given me something to do to get me through this time of injury!

I’m looking for a new routine to tackle – bridge me – into the winter season.  Over the next few weeks, I’m transitioning out of a walking boot and into a shoe, but it’ll be a gradual process and I can’t crush it immediately.

My goals are family (easy skiing) by Thanksgiving and climbing ice and BC skiing by mid-December.  I’m a weekend warrior family man who works too damn much at a desk job, but trying to get after it the best I can, which means I miss the occasional workout, but hit it the next day instead.  I will climb train through the winter at a gym, also missing the occasional work-out if I can take advantage of an powder day dawn patrol before work!  Oh – and I’ll be 45 by mid-December too, so I tend to scale a bit for slightly more rest, etc anyway to allow recovery time.

What might be the best program to steer towards as I transition back into full strength with these goals in mind?

 

ANSWER

Glad the program worked for you.
It’s not perfect to prepare you for skiing by Thanksgiving, but it will serve as a bridge.
– Rob

QUESTION

The past few months I have really built up my mountain fitness. I started with the base sessions, transitioned to the Peak Bagger, Rainier Training Plan and recently did part of the run Improvement plan for a 10k. I summited Mt St.Helens, Mt Baker, bagged a few other peaks, and finished my first 10K in about 49 minutes. I’m curious how the Body Weight Foundation will compliment what I’ve already built up. I’m thinking about hitting up the BW Foundation then transitioning to the BW Build. Then I think it will be time to hit the base sessions back up to get ready for climbing season here in the Cascades and possibly the Alps. Your thoughts?

ANSWER

If you’ve got the equipment to train with, I’d recommend the plans in the Greek Heroine Training Packet – beginning with Helen.
These sessions are designed to build and maintain mountain athletes’ all around “base fitness” upon which you build your sport-specific fitness using one of our sport-specific training plans.
If you don’t have the equipment, your plan is solid.
– Rob

QUESTION

I was hoping to get some advice from you guys regarding program selection. I am sure you guys are busy, but I would certainly appreciate your guidance.

A bit about me:

  • 24yo Male
  • Serving in the Canadian Army. Currently deployed overseas with access to a SeaCan Gym (one of the BeaverFit ones). OR-5, in a Trade/Position where I have one Junior Rank who reports to me, and one officer whom I report to. Work in HQ Coy with no organized PT schedule.
  • Former Top level amateur rugby player, but quit after injury (severe concussion with follow on Post Concussion Syndrome).
  • Always been stocky but was in good shape while playing rugby but following injury put on weight while being mostly unable to tolerate intense activity. Currently hovering around 225lbs, and not in as good of shape as I want.
  • I recently completed an endurance race that my Div holds back home, which was also run here for morale and cohesion (32km run, 5km canoe portage, 10km canoe, 5km run; all with 22kg ruck). I trained for it using the MTI Fortitude V2 Program (based on the time between deciding to race and the race I completed 5 weeks of it), which was great. Following the race, I went on 14 days of leave in Europe (And did absolutely Zero Training). Now that I am back from leave, with 5 months left on tour, I need to sort out my training and find a program that will help me achieve my goals as well as work within my constraints. Fortitude was a great program to get me in a place to run the race, but I am not sure its the right program to train over the next 5 months

My Goals:

  • Short term; over the next 5 months, cut down my overall weight to 200lbs, and drastically improve my body composition.
  • Moderate term; -Change my physique to a point where my conditioning doesn’t negatively impact my credibility or at least my perception that it does.
  • Longer term; Get myself in good enough shape to attempt SOF Selection in early 2019. Currently my level is nowhere close to good enough.

Current Constraints:

  • Limited equipment
  • Time is somewhat limited (Approx 90min workouts would be the longest) and a somewhat sporadic schedule (ie Can’t always workout in the AM/PM).

Any general guidance or suggestions of plans would be greatly apricated.

ANSWER

Best would be to complete the plans and order in our Greek Hero packet of plans for military athletes. These are designed to be the day to day training for SOF and those who aspire to that level of fitness. Start with Hector.
If equipment limitations get in your way, I’d recommend Humility from the Virtue Packet.
Bodyweight – 80-90% of fat is diet related. Fix your diet and you’ll shed fat. Here are our dietary recommendations.
– Rob

QUESTION

I’m getting ready to start the CFT plan with my Marines.  I just finished John & Judas and really don’t want to lose my strength gains.  Would you recommend a strength program that I could use in conjunction with the CFT plan?  As always, thank you for everything.

ANSWER

No. Do the USMC CFT Training Plan alone. Don’t double up.
– Rob

QUESTION

I have just purchased the athlete subscription program.  I am looking for a little guidance in selecting a program to start.
I was a Field Artillery Officer from 2003-2008 and my fitness training consisted of the normal work for the APFT.  I got into crossfit for about a year during one of my deployments and had some success with it (body composition, general fitness).
After I left the army I was hired and am now a firefighter for a decently busy urban department.  Now I am potentially looking at going back into the air national guard as an ALO (for a TACP squadron).
Right now my training consists of mostly gym work (squat, deadlift, press, bench press, chin ups, dips) and cardio mostly consists of climbing stairs and every once in a while a sandbag workout.
I do enjoy rucking and would like to add that back in.  I am not 100% sure yet that the ALO will come to fruition, but if it does I would like to be ready for it.
Kind of based on that what do you think I should start with?  I was thinking the military on-ramp, humility (and continuing the virtue series), the TACP or battle field airman program, or starting the Big Cat series of plans.
Any advice you could give I would greatly appreciate.

ANSWER

Your Plan is solid – Military On-Ramp to the Virtue Series starting with Humility.
If you complete the first week or two of Military On Ramp and aren’t getting challenged, move on to Humility.
– Rob

QUESTION

I’m very interested in your program for the SFOD program but I’d really like to check out some examples of each packet of doable. Any other guidance would be greatly appreciated too.

ANSWER

Here is the SFOD-D Training Packet – the multi-month train up we recommend for Delta.
Click the link for each plan and you’ll be taken to that plan’s product page.
There you’ll find more specific details for each plan. Also, scroll and you’ll see sample training from each specific plan – usually the entire first week.
Let me know if you have any more questions.
– Rob

QUESTION

I have an athlete subscription to the website and I was looking at some programs to implement in my routines..I’m heavily into Spartan Races and I love the pre written Spartan programs available on the site, however I was curious if there was a program that would work well for improving Spartan Racing/ Strength that includes weighted gym work.  It looks like the Spartan Programs on the website focus on bodyweight strength training, which is great, but I still prefer my barbell/dumbbell work.  Any recommendations on programs that are the ultimate hybrid that would include strength, hypertrophy, endurance,  and work capacity?  Or maybe a series of programs that you would recommend going through?  Sorry if this was already brought up in the Q & A section.  I tried researching for an answer to something like this and couldn’t find one.

ANSWER

I’d recommend the plans and order in the Greek Hero packet, beginning with Hector.
These plans come from our tactical side and are designed as day to day training for military SOF and those who aspire to that level of fitness.
The plans in this packet concurrently train strength, work capacity, endurance (running, rucking), chassis integrity (core) and tactical agility.
They don’t train hypertrophy – and I’d argue extra mass would hurt your Spartan Race performance. It’s just extra weight to carry.
– Rob

QUESTION

I am a law enforcement officer in Canada. I’ve been going through your website and have been looking at various workout plans that you have created. I am very interested. I’ve always been interested in Crossfit styled workout systems and plans, but I wasn’t interested in the way Crossfit was ran, especially where I am from and how it is run here. But your workout routines are much more appealing.
What I am looking for is a program that will help me increase my total body strength top to bottom. In the winter months, I will only have access to a space that is approximately 10 meters in length, or treadmills for any kind of running / sprinting work as the ice here is a factor. The only running I can do outside is for endurance. Besides this, I am looking to increase my athletic ability.
Some background information, I am of moderate to good physical fitness. My running ability is decent, able to do a 5k in 23 minutes.
I look forward to hearing back.

ANSWER

The Spirits Packet of plans are specifically built as day to day training for full time patrol/detective LE – and these are what I recommend. Follow the plans in order – beginning with Whiskey.
These plans concurrently train strength, work capacity, hypertrophy, chassis integrity (core) and tactical agility. These are the fitness attributes we’ve identified for patrol/detective LE.
Space issues … our LE programming does deploy sprinting and shuttles repeats as a important work capacity mode – simply because it’s directly transferable to your work. Once the snow flies, you’ll need to be creative – and either make due on the treadmills our use exercise substitutions such as jingle jangles, box jumps, burpees, etc.
If you get stuck – email, and I’ll help with subs.
Do understand our stuff is not crossfit. Our programming is significantly different. More on the differences HERE.
– Rob

QUESTION

I just purchased the 10 month SFAS preparation plan and am extremely excited. I used your Ranger School program to get ready and after outperforming a great bulk of the class; I have nothing but faith that this one will help build the physical strength and mental confidence I need for success.

This plan is obviously much larger in scope and brings to mind a big question I need help considering over the next 10 months:

  1. Nutrition: I have always been a healthy person (or at least consider myself to be). I have never limited myself to a diet, however I have the “workout so I can eat anything” mentality (in moderation). However, at the end of these 10 months I will be aiming at something I have desired with everything in my being since I got back from my first deployment in Afghanistan. Therefore, I want to be as prepared as possible and will sacrifice anywhere to meet my end state.

Now, with that long pre-amble or whatever out of the way: what do you consider the best route nutrition-wise to maximize my body’s output and growth over the next 10 months as I train using your SFAS program? If there is a nutrition program you endorse, or even follow yourself I would be glad to get all the advice I can get. Thank you in advance.

ANSWER

Here are our nutritional guidelines. Nothing fancy … just takes discipline.
– Rob

QUESTION

Climbing Everest in the spring. i would like to stat a training program. Is their someone to talk to about it?

ANSWER

Several have used our programming successfully for Everest.
I’d recommend beginning our stuff with the Bodyweight Foundation Training Plan, and following it up with the plans and order in the Greek Heroine Training Packet.
The Greek Heroine plans are designed as day-to-day programming (base fitness) for mountain athletes and concurrently train strength, work capacity, mountain endurance (uphill movement under load, running), chassis integrity (core) and climbing fitness.
The 10 Weeks directly before you depart for Asia, move from the Greek Heroine plans and complete the Big Mountain Training Plan. This intense, focused training plan is sport-specifically designed to prepare athletes for summit attempts like Everest and similar non-technical big mountain objectives.
Please email back questions.
– Rob

QUESTION

Part way through my ski season last year, a re-occurring injury was diagnosed as patellofemoral pain syndrome. I’ve been working on strengthening with a physio for several months, and now I’m looking to do more ski-focused training before the start of the season. My understanding is that if I’m strong from the start of skiing this year, further injury will be prevented, and the condition shouldn’t affect my ability to have a great season.
Currently I only experience pain in my knees if I go hiking in the mountains without poles, and minor pain when I do multiple days of intense exercise in a row without a rest day.
Several of the exercises in the backcountry preseason training plan are more advanced versions of the exercises I was already doing for physio (eg. 1-leg glute lift, unweighted squats, poor man’s leg curls, Jane Fonda). However, I’m curious what, if any, modifications to the backcountry preseason training plan would you recommend, given I have this existing condition?

ANSWER

Please understand I’m not a doctor and can’t give you medical advice.
There’s no good answer here. You have an overuse injury which you write acts up when you do multiple days of intense exercise in a row without rest. “Multiple days of intense exercise in a row” is a pretty good description of the Backcountry Ski Plan. Our programming is designed for mountain professionals and high level recreational athletes.
My recommendation would be to jump in and see how your knee reacts. If it acts up add in rest days and see if the extra rest helps. If not, try to identify the specific exercises in the plan which cause irritation and perhaps avoid them. The only issue there is the exercises in the plan are designed to prepare you for the direct, specific fitness demands of backcountry skiing.
– Rob

QUESTION

I am coaching a troop who has little to no experience in fitness and struggles to pass a PT test. Looking to get him started on training to pass his PFT and then improve from there. What plans would you recommend for him over a six month period starting with passing a USAF PFT and then improving with general fitness? We are military but by no means tactical Athletes. Also, he is around 5’7″ 120lbs for reference.

Thank you for all the work you put in, huge fan of your work.

ANSWER

Begin with the USAF PFT Training Plan, then move on to the Military On Ramp Training Plan.
– Rob

QUESTION

Just wanted to touch base with you guys in regards to which programming to select. I am currently enrolled in the SOFLETE Strength program and am looking into trying something new.  I like the programming and it is beneficial but, I don’t feel like I’m getting the best/most out of it and have plateaued. I looked through your programs and I could literally benefit from all of them but, really I’m looking to gain size.  I did crossfit for 6 or so years so I have a solid endurance/stamina and I have what I’d like to think is solid strength…I just feel like I “need” to be bigger in size.  I am active duty Air Force.  Don’t have a job like TACP or PJ…I work Aircraft Maintenance and I’m at a point in my career where I spend a lot of time at desk in a more supervisory role (don’t know if that plays a part in the decision of what programming to choose)  Currently I spend 1.5-2 hours a day at the gym 5-6 days a week depending on work scheduled.  Any help would be greatly appreciated.

ANSWER

Best would be to do a focused hypertrophy (mass) plan. Two options from our library:
A significant difference between these plans is the Skinny Guys plan deploys hypertrophy volume for the lower and upper body. UMC deploys hypertrophy volume for the upper body, but strength volume (heavy, few reps) for the lower body.
– Rob

QUESTION

I recently graduated from Ranger School and am currently in Airborne. I am looking for a post Ranger School reboot plan. There’s tons of stuff out there about going into school, but I haven’t found much concerning the back end. (Which is much more important IMO.)
I was in school for about 12 weeks and didn’t touch a weight while there. Overall my strength is significantly decreased and my mobility is not what it was. I also am doing plenty of running in Airborne so I don’t need much, if any, running in the plan.
Do you have any recommendations?

ANSWER

We recommend guys focus on strength post-Ranger school. Specifically, I’d recommend the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

Just finished Hector. Was a bit advanced at first, taking me about two hours to complete some of the workouts. loved it though. Wondering what to do next, that would increase my endurance as well as work capacity, but I also really want to do a lot of olympic lifts and strength training. Please advise. Love you programming!

ANSWER

Move to the next plan in the Greek Hero series, Apollo.
– Rob

QUESTION

Good Afternoon,

I have had the Valor plan recommended to me, and will be beginning it once my current lifting cycle ends. After reviewing the plan, I wanted to ask about specific APFT prep within the program. Running seems to be covered, but does the program incorporate push-ups and sit-ups into the workouts? If not, would it be advisable to do those on the side, or would that interfere with the plan.
Thanks for the help,

ANSWER

If you have an APFT looming, best would be to complete the APFT Training Plan.
If my recollection is correct, there are some push ups/sit ups prescribed during Valor’s track days – but this is just once/week. Valor’s focus is not the APFT.
– Rob

QUESTION

I have been using your plans for the past year and I really like them. My wife wants to start exercising and especially get fit after several years of having our kids. She has never been a regular athlete, but she is physically in pretty good shape (not overweight). She wants to help get her abs back in shape after them getting destroyed by three pregnancies and she would like to build her strength and become generally more healthy. Also, she is easily turned off by programs that are really intense. So, do you have any plans that you would recommend for someone in this boat?

ANSWER

I’m not sure – simply because most of our stuff is relatively intense.
From what I do have, I’d recommend Bodyweight Foundation.  This plan is intense – but it deploys an initial assessment and bases the follow-on progressions on the athlete’s initial results. In this way it automatically “scales” to the incoming fitness of the individual athlete.
– Rob

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