Q&A 12.16.21

QUESTION

I’m trying to find MTI programs that would be a good fit for my PM training session.

In the morning I have to do the standard grunt/unit PT type training (calisthenics, run, and some ruck). In the afternoon I have access to the gym. My priority in the meantime is to up my Army/Ranger PFT score, I want to bring my pushups and situps from 80s to mid-high 90s, and get my 2-mile from 13:00 to a low 12-minute.

However, I also want to maintain the performance attributes I’ve acquired from doing MTI Greek Hero Series. I really enjoy the training such as the EMOM training and 15-20-25 minute chassis grind work and would like to keep doing them. My MTI tactical athlete relative strength standard levels are okay, they are about 90-95% to the bodyweight standard right now. I would like to maintain them but I suppose that its okay for them to decline right now as I focus on the calisthenics.

What sort of program(s) I can take on for the PM session for these few months?

What are your thoughts on concurrently training for high-reps calisthenics and maximal strength?

What are your thoughts on dedicating time specifically on training the triple flexion muscle groups directly like doing hamstring/Nordic curls, tibialis raises, and leg raises, for the infantry-type athlete?

ANSWER

I’m assuming you’re going to be following the APFT Training Plan in the morning PT sessions – or similar. If so – my answers:
1) Heavy Strength with a lower body focus – you could do the strength sessions from the Big 3 Strength + 2-Mile Run Plan, 3x/week, and skip the bench press – as it will likely interfere with your push up progressions/recovery.
2) I’m not sure – but you would want to do them on the same day simply because of fatigue, recovery. If you follow my (1) suggestion, you’ll be training high rep for push ups (upper body) and max effort strength for lower (back squat, dead/hinge lift) – but it’s also great for quads/calves …. awesome leg strength exercise which doesn’t depend as much on the core.
3) Not seeing the benefit to this focus. MTI programming covers the posterior chain in terms of lifting by usually balancing anterior (squats) with a posterior (butt/hammies) exercise in the same cycle. Understand my favorite posterior chain exercise is heavy walking lunges. In fact,yesterday I built a plan (Busy Dad Limited Equipment 5) where the only leg strength training in it is heavy walking lunges – hard to beat!
– Rob

QUESTION

I am looking at getting one of your plans but I have some questions.
I am prepping for air assault, but I would also like to work on my running base as well. I noticed the running / rucking improvement plan, but is that the only one of that sorts? And is there a “minimum” fitness level that you should be at before? I haven’t ever really done distance running to any extent so I’d be pretty far behind as far as that goes.
I want to continue going to the gym and doing my workouts 4-5x a week but Im looking to improve my ruck time and get better at running 4-5 miles at the max.
I have at least 12 weeks, that’s when I PCS . I’m not sure if they’ll send me right away but I want to be prepared as soon as I get there to go. I don’t want to show up and tell my CC or BC that I’m not ready yet.
Which program would you recommend for me?

ANSWER

The first week of the Ruck & Run Plan includes a 3 mile run for time and a 5 mile run at a moderate pace. It also includes a 6 mile ruck for time at 45# and a 5 mile ruck at a moderate pace.
Here’s what I’d recommend for you:
Weeks.     Plan
1-6.           Valor – do this alone – it includes lifting as well as running/rucking built around a 1.5 mile run and 3 mile ruck assessment. It’s a 7-week plan, but just do the first 6 weeks
7-12          Air Assault School Training Plan – the 6 weeks directly before school.
– Rob

QUESTION

I am 19 and in the army, but I have a lot of time to prepare for SFAS and I am looking for a good program to start doing that type of training instead of just powerlifting. Can you recommend me any programs that would help? Especially legs and back programs I am looking for.

ANSWER

The plans and order in the Ruck Based Selection Training Packet.
– Rob

QUESTION

Love your plans and what you do.
Trying to clean up my diet.
Like you older and slower metabolism now.
Any recommendations on salad dressings?
Or condiments?

ANSWER

You have to read the label – can’t be any sugar or corn syrup. Most have these but you can find some paleo options, or just use olive oil and vinegar. There are some that have artificial sweeteners which are okay.
I’ve given up on condiments for protein and just use salt & Pepper or similar.
Overall, you want to keep your carb intake to 30-50 carbs/day and cut all sugar (including fruit).
– Rob

QUESTION

What is the best plan to prepare for an AT through-hike?

ANSWER

– Rob

QUESTION

Hope all is well with you. I had a slight left knee injury and a secondary right hip flexor overuse situation as a result, so am trying to give myself some lower body recovery time. Is there a plan that you can recommend, or a strategy to take here on how to keep working out without building in too many exercises that involve me pushing too much weight with my legs? Sorry if that’s confusing, but thanks in advance for your help!

ANSWER

Combine two plans:
1) Upper Body Work from the Hypertrophy Plan for Skinny Guys and
2) Core Strength, Bodyweight Only
If you’ve got the facilities, perhaps work in some swimming with one of those buoys between your legs.
– Rob

QUESTION

Do you have a training program for higschool kids to prep for USMA?

ANSWER

Military OnRamp Training Plan. is what I usually prescribe but most don’t ask this early.
If you want to start now I’d recommend the plans/order in the Virtue Packet – which begins with the military onramp plan.
– Rob

QUESTION

I’m a 71-year old man, in reasonable shape[I’d say], 5’6″, 170lbs. I walk or hike every day and do bodyweight exercises, aided by a pair of 25lb. dumbbells, a dip bar, and some rafters for pullups. I just recovered from the Chinese virus, and I’m preparing for lift-assisted skiing and snowshoeing. I live in Riggins, Idaho. I ride by outside whenever possible, but fall back on an indoor trainer in winter.
Where to start? I don’t have access to a gym, I don’t run, and I haven’t done any weight training in years. My goal is, of course, all around fitness without injury; any of your plans would get me into good shape, but I could use some suggestions. Maybe a plan with some modifications for equipment I don’t have?
Please respond with some suggestions; maybe you have some questions that would help.

ANSWER

You’re quite a bit older than the athletes I mostly work with. Given that, I recommend you start our stuff with Bodyweight Beginner. Email back on the other side of this plan and let me know how it went for you- and with that I’ll be able to give you further training direction.
– Rob

QUESTION

I’m looking for a full year of programming for JTF2 Assaulter selection and course.
What programs would you recommend prior to the JTF2 selection training plan you have? I was looking at the SOF-D stuff and thinking of running that right into the pre Selection plan.
Looking forward to hearing your thoughts!

ANSWER

I’d recommend the JTF2 Selection Training Plan now.
Then drop into the plans/order in the Ruck-Based Selection Training Packet, starting with Humility.
Then Repeat the selection plan directly before selection.
– Rob

QUESTION

I’m a 26 y/o male who’s getting back into properly working out; it’s been approx. 3 months since I’ve regularly followed a workout regimen. I have access to limited equipment; various kettlebells (20-72lbs), 2x25lb dumbbells, 60lb sandbag, 80lb sandbag, pull-up bar, & rings.
In the past, I was able to complete most of the Apache plan & really enjoyed it. Currently, I’m not doing any strength training, but I do Brazilian Jiu-Jitsu two nights a week & kickboxing two other nights.
My question is what plan would be recommended for coming back to training given the equipment I have? Would it be advisable to start the Great Plains series with lower intensity and build back or follow another program altogether?
Thank you for your advice.

ANSWER

We’re actually designing a set of plans specifically for athletes who also practice BJJ 2-3x/week, but these plans currently require a full gym. Not sure if we’ll design a set for limited equipment.
For you now … options:
2) Busy Dad Limited Equipment Plans (35-45 minute sessions – designed these earlier this month).
– Rob

QUESTION

I am finishing up your Fat Loss Plan right now and about to start doing your ruck based selection work up. For the squats, what are your thoughts on the benefits of going ass to grass vs parallel? Is the risk worth the reward? Is there any risk in the first place

ANSWER

This has been studied before and my most recent understanding is there’s no health negative going super deep. Issue for most is the mobility to do super deep.
For my programming purposes, parallel or slightly below suffices.
– Rob

QUESTION

We spoke a few months back about a plan tailored to my needs, which was just prior to me beginning OCS here at Fort Benning. However, due to the rigid nature of OCS and the lack of any access to workout equipment, I had to put off being able to stick to your program. It’s been mostly morning PT on the field, the occasional beaverfit session, and runs around post. Thankfully, even with this abysmal “workout regimen”, I was able to graduate at the top of the OML and branch Infantry.

Now that I am commissioned and branched Infantry, I am ready to get back at it with your programming. I am struggling to decide on which day to day base programming to begin with. Unless you have another suggestion, I’m looking at the Virtue packet, Greek Hero packet, and Daily Operator Sessions. Which of these programs do you believe is the best you have to offer for military base programming, given their most current iterations? I’m stationed at Fort Benning with access to all the equipment I could possibly need.

I’m looking forward to your response, Coach. I’m eager to start a new program tomorrow.

ANSWER

Start with the Virtue Packet, beginning with Humility.
– Rob

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