Q&A 12.2.21

QUESTION

Found you thru the book The comfort crisis.  I am 6’6”, 260 lb.’s, ex-college basketball player, and am 48.  Sit too much at work, and am getting bored of the same old, run, lift, walk, repeat workouts.  I have in mind doing some mountain hunting starting in 2022, but have a busy lifestyle with kids playing ball in college and high school.

Need some help choosing a plan.  Love what I am hearing about Rucking.  Was thinking about starting with a subscription and doing the backcountry plan.

ANSWER

The Backcountry Hunting Pre-Season Plan is no joke! – it will be a kick in the butt for you. Know, however, that the endurance components of the plan – step ups, rucking + rucking will take training time. There’s no training shortcut to mountain endurance.
Couple options for next year:
1. Now … follow the plans/order in the Wilderness Professional Packet until you’re 29 weeks out from your hunt, then complete the plans in the Backcountry Hunting Training Packet.
2. Now …. Complete the Backcountry Hunting Preseason Training Plan, Follow this plan up with the plans/order in the Wilderness Professional Packet, until next summer, then repeat the Backcountry Hunting Pre-Season Training Plan the directly before your trip West.
– Rob

QUESTION

I hope this email finds you well. Rob I write seeking your thoughts on some recent blood test feedback I had from my doc.
Generally across the board I’m in good condition however my cholesterol was a little high. I’m training 3 days a week usually a good blend of anaerobic v aerobic high intensity. But of late mostly anaerobic.
I don’t smoke very rarely drink and eat well. I’m keen to increase whey protein intake also.
I welcome your thoughts on any adjustments on training/ routine  and or diet tips.

ANSWER

The question you’re asking is out of my lane. I’ve lost track of the effect of cholesterol on heart disease and what the latest research says.
– Rob

QUESTION

I am after some advice as to the best series of programmes to build up to a 400km (250mile) 8 day ultra marathon being held in Scotland in May 22. Daily distances vary from 18 miles to 45 miles with elevation gain up to 2500m a day (though fortunately there are days with significantly less). The terrain and elevation gain will probably dictate that a decent portion of the distance each day will be hiked / rucked rather than run.

I am military athlete currently working my way through the Relative Strength Programme which will finish towards the end of November. Looking at the current mountain athlete programmes, the newest version of the 50 mile Ultra programme seems appropriate for the final 10 weeks prior to the race, but I am keen for your thoughts on the 15 week period between finishing Rel Strength and starting the 50 mile programme.

ANSWER

I’m not confident the 50-mile Plan would prepare you for the day after day volume of your event.
– Rob

QUESTION

Thanks for your programming. I have been a subscriber for 3 years now, primarily using the Spirits and Cop movie packets, with some event-specific stuff (Murph, Backcountry hunting, Wildland fire preseason, etc.). A couple of months ago, I retested myself on the PEB and compared it to my scores 20 years ago, and I scored higher on every event except sit-and-reach.
I am recovering from a month-long illness (not Covid, thank God), was not well enough to train, and went from 167# to 152# as a result (5’8″, 42 yrs old). I am on the mend, but still a bit weak. What do you recommend I do to get back in the game?
Also, my primary job is law enforcement (white collar fraud), but I also have as collateral duty Wildland Fire homicide investigation. I usually do the Wildland Fire preseason before fire season kicks off and then go back to the Spirits, but was thinking of doing either the Gun Maker packet or Wilderness Professional Packet during fire season to up my endurance and/or rucking. Thoughts?

ANSWER

Now? I’d recommend the LE On Ramp Training Plan – it starts with bodyweight strength, and progresses to the barbell. If after a week or two you are feeling better and recovering, you can jump forward in the plan to the barbell strength.
Fire Season? Wilderness Professional Packet – more endurance.
– Rob

QUESTION

I’m looking to attend A&S in January 2023 and have plenty of time to prepare but would like to take a more long term training approach so as to build myself up properly. I’m looking at either the ruck based selection packet or pirate training packet before doing the A&S prep in the weeks prior. What is your recommendation that I buy?

ANSWER

I’d recommend starting now with the A&S Training Plan.
Then, take a week off and drop into the Pirate Packets1&2 … follow the plans in order ….
Then, repeat the A&S Plan the weeks directly before selection.
– Rob

QUESTION

I have been looking into your plans, specifically Hypertrophy for Skinny Guys and the Big 24 strength program, and had a few questions that I was hoping you might be able to answer.
Firstly, the gym I am at does not have a full set of kettlebells; instead, they only have a few of one heavy KB. I was wondering if, particularly in the Hypertrophy program, I might be able to replace KB exercises with dumbbells, instead, or if I should try and seek out a set of kettlebells.
Additionally, in the Big 24 program, it describes how we should be working up to weight where it is “hard, but doable.” Should those sets in which we are adding weight count towards the total set count? For example, if I hit “hard but doable” at set 4, should I do a full 9 more sets at that weight (or whatever the total set count is), or should I only do five more? Is the idea to start pretty heavy anyway, and then just be adding a little bit if it’s not challenging enough (so that even while we are working up, we are still getting a hard workout in)?
Thank you for answering my questions. I really do appreciate it.

ANSWER

1 – dumbbells can be used instead.
2 – No … don’t add any sets but try to work up rapidly to your “hard but doable” load.
– Rob

QUESTION

I’m looking for the right plan and I’m a bit lost on where to start. I’m hoping you can help steer me on target.

A little background about myself:

  • I’m a former EOD operator and spent 12 years deploying all over the world. In that time I used Mountain/Tactical athlete programs on/off with a great deal of success – thank you.
  • I got out in 2015 and went into business. I’m a partner at a consulting firm – the only reason that is germane is my life is sedentary now. I work behind a desk, on a computer, or in conference room.
  • I just did a half Ironman in June (blue ridge) – though I can gut through stuff like that with little training – i’m actually pretty badly out of shape. Fat % is higher than should be; currently ~20%, was ~5-6% while in the military – i need to correct my diet etc.
  • Since June, I’ve done little but work long hours and ‘relax’ during the weekends – only exercise is hunting or fishing.
  • I have access to full gym equipment (my garage and lifetime fitness)

Current Physical stats:

  • 38 yrs old
  • Male
  • ~20% body fat (based on garmin scale)
  • Demonstrable loss in muscle and agility

What I’m looking for is to get back my functional strength and look good when i’m at the beach with my wife.

Any thoughts on where I should start?

Thanks in advance for any advice you’re willing to give.

ANSWER

Work through the plans/order in the Country Singer Packet 1, starting with Johnny.

These programs deploy MTI’s fluid periodization for civilian athletes and concurrently train strength, work capacity, endurance and chassis integrity (functional core).

– Rob


QUESTION

I am wondering if you might have some good plans or some movements to best replicate this test?
I want to get my time down.

ANSWER

The closest I have is the Obstacle Race Training Plan – Short Distance. This should build a solid base of fitness to train for this test.
But best would be to set up a course as close as possible to this course and run repeats on it. It seems hopping the fence and the balance beam are the easiest places to trip up … so practice those as best possible.
– Rob

QUESTION

I am starting week 1 of the Backcountry Pre-Season Ski V4 but I am usually out in the mountains backcountry skiing or hiking on Saturdays.  How would you recommend adjusting the schedule to allow for a mountain day on Saturdays?  Thanks.

ANSWER

Skip the Friday and Saturday programming.
– Rob

QUESTION

I  am looking for plan(s) recommendations and also any suggestions for how to shorten it to achieve my time-cruched and session goals

About me
  • I am 44 years old male in with strong fitness background who roadbikes,runs, skis and mountainbikes
  • I am starting a VERY busy high stress office job and am looking to maintain strength and ability to pursue biking/skiing/outdoor running time permitting
  • I will have time to do ~ 3  45 minute-long workouts during the weekdays and about 1 optional or longer workout or fun activity on the weeken. My ideal schedule would be
    • 3 x 45 minutes  sessions on M,W, F –focusing on getting strength/hypertrophy 2 times, HIT 2 times,and endurance once
    • 1 x  optional longer or a funactivity like mountain biking on Saturdady (time permitting)
    • Rest T, TR, and Sun
  • I respond well to
    • low rep, simple, heavy lifting
    • and also to high intensity crossfit style training
  • I take a LONG time to recover though, and get DOMs pretty easy
My goals priorities are to:
  • Optimize feeling good
  •  getting good sleep
  • Staying strong, building strength
  • Maintaining endurance so I can continue to do big mountain bike rides and skiing with friends on weekends (if I ever have time
Equipment
  • Barbell and weights
  • Bands
  • 1 kettlebell
  • Bike on a trainer

ANSWER

Options:
Busy Operator III   – with the following schedule change:
– Do the Monday session on Monday
– Do the Tuesday session on Wednesday
– Do the Thursday Session on Friday
– Optional – do the Friday session on Saturday
– Skip the Wednesday session
Also, you’ll need to buy or make a 60-pound sandbag.
– Rob

QUESTION

What is the best beginning plan you have for a deconditioned athlete?

ANSWER

Walk/run the prescribed running in the plan as needed.
– Rob

QUESTION

I know we corresponded before, and the greek hero programs were the go to’s, however I don’t have access to an adequate facility for the exercises needed. (They make us wear masks still in my county….gotta love LA and CSULB….)
Case and point, I was wondering if you had a calisthenic + freeweight program or just one or the other? I’m running a heart rate training program (used it before OCS and had good results. Liked it alot so I went back to it.) for 5ks as they are applicable to the PFT, as well as helping run PT 3-4 days a week at my OSO and coaching wrestling 4-5 days a week.
Marine PFT and CFT are golden standards – however I’d also like to train rucking for 15 miles w/ 80#’s
Double days are no problem.

ANSWER

Bodyweight Foundation Training Plan and skip the running days.
– Rob

 

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