Q&A 2.13.20

KUDOS ON THE RUCK BASED SELECTION TRAINING PLAN

I followed your advice and picked up Fortitude for a few weeks. I got back from Afghanistan a few weeks ago and finished the Ruck Based Selection Program in Albuquerque, NM (5300’). I went to assessment and selection for the Special Operations Squadron last week, and got the job! Your program worked as advertised, and I know I wouldn’t have been successful without it. Thanks again!


QUESTION

I am midway through Captain Morgan after completing the previous two pirate cycles back to back.  I have an 18 mile trail race coming up the end of March and wanted to pick your brain as to some recommended programming to switch to once I finish up this round.  I have had good results in the past with the Alpine Running program before trail races but thought I’d check to see if you would recommend anything else.  I am only averaging around 17miles per week right now with the pirate programming, so I know I need to up those miles between now and race day. The race will be low altitude, but still feature considerable vertical gain over the 30k course.  I’d love to hear your thoughts if you have a moment.

ANSWER

I don’t have anything perfect for 18 miles. I’ve got a Half Marathon Plan – but I’d rather have you over prepare …

Couple Options:
(1) Meathead Marathon Training Plan – Week 1 Mileage is 20 Miles
(2) Ultra Pre-Season Training Plan – Week one is 30 miles total
– Rob

QUESTION

I apologize in advance if you covered this but I watched your video on nutrition and went through some articles and couldn’t find an answer…
I am attending MARSOC A&S in April so I am combining some of your programming with the Train Heroic app MARSOC gives potential candidates to use for coaching. As for event nutrition, what length of time and level of difficulty would you consider for event nutrition? Also, what would you consider appropriate for event nutrition? Sweet potatoes? Baked potatoes? Pasta? Also I have been doing a low carb/keto diet and have noticed very good results (for fat burning) but I am unsure of how good this type of dieting is for this workout regimen. For context, I am 31, about 190. Thanks for your time and all the hard work you put into your business. It is clearly ahead of the rest.

ANSWER

4+ Hours.
GU, Other gels, Hammer Nutrition Perpetuum and similar.
Issue with doing this for MARSOC is I’m not sure it’s like SFOD-D where you can bring your own food. If not, you could be creating a training scar. For guys attending selections/schools where MREs are the menu, I recommend switching to MREs for the last 2 weeks of programming.
– Rob

QUESTION

I am looking to do a spartan ultra race in 12 weeks. I am in pretty good shape. I can complete the beast without an issue. But the ultra seems like it will be a big challenge for me. I want to train for it properly for the next 12 weeks.
Which program would you recommend for me to do? Also, if any nutrition you would suggest.. This is my first time on your site and I am impressed with the content.

ANSWER

This is an 8-week plan – and you’ll want to complete it the 8 weeks directly before your race.
Between now and then I’d recommend weeks 1-4 of Willie – which is a multi-modal training plan with an endurance (running), emphasis.
– Rob

QUESTION

I purchased your base body weight workout and I am looking at buying another one of your programs. My specific goal is to get stronger. I looked at some of your strength routines but some have snatches as a part of the workouts. are their workouts specific to gaining strength that utilize the basics of bench press, squat without the clean? I am new to free weights and do not exactly trust myself with that complicated movement.

what are your best recommended programs for strength if I go the limited equipment route? Thank You!

ANSWER

Free-Weight Strength without cleans? I’d recommend the Big 3 + Run Training Plan.
Limited Equipment Strength? Plans/order in the Three Stooges Training Packet – which deploy dumbbells and/or kettlebells. Start with Moe.
However, best would be to learn how to do cleans and complete Big 24 Strength.
– Rob

QUESTION

I just started a subscription to mountain tactical. i was wondering if you had any suggestions for training for the SARC pipeline. i’m already a corpsman and i’m looking to train for the next couple years and then pursue that pipeline. any advice you have for me would be awesome!

ANSWER

I’d recommend the plans/order in the Pirate Packet of Plans. These are designed for SOF with water based mission sets and include endurance (run, ruck, swim), work capacity, strength, tactical agility and chassis integrity. Start with Barbarossa.
Nine weeks directly prior to the BRC Course, complete the USMC Basic Recon Course Training Plan.
– Rob

QUESTION

Good morning Rob. Hope all is well. I wanted to ask your opinion of which plan I should run to prep for Combat Controller Selection Course. I’ve got ten years in the USMC all of which were with the infantry. I’ve done many of your programs to include the Ruck Based Selection Prep Course so much familiarity with your programming is pretty good. Any of your guidance and suggestions would be greatly appreciated.

ANSWER

Not sure your timeline, but complete the USAF CCT/PJ Selection Training Plan the 9 weeks directly before selection.
If you’ve got several months, I’d recommend completing the selection plan now, then dropping into the plans/order in the Pirate Packet, which are designed for SOF with water-based mission sets, the re-completing the selection plan directly before selection.
– Rob

QUESTION

I was referred to your website by a friend. I am a novice mountaineer/backcountry skier looking for an all around day-to-day training program that will condition me for skiing, mountaineering, and rock climbing. I am coming out of a hiatus and I am in decent shape, but by no means a “conditioned athlete.” Do you have any recommendations for me? Thank you for your time.

ANSWER

The plans in our Greek Heroine series are designed for multi-sport mountain athletes and concurrently train strength, mountain endurance (running, uphill hiking under load), climbing fitness (rock), chassis integrity (functional core), and work capacity. Start with Helen.
– Rob

QUESTION

Starting on Rainier training program soon, then Denali. What have you found is the most effective way to track steps? Obviously, counting manually to 1,800 steps won’t be very accurate.

Additionally, when I’m doing these long sessions, how do you recommend resting? I.e. take a 20 sec rest every 500, or rest as needed to bring HR back under 160, etc.

ANSWER

1. We use hand counters like THIS. You could also put 18 pennies in your pocket and drop one every 100x step ups.
2. Don’t rest – grind through. Book on tape or listening to podcasts will help with the drudgery …..
– Rob

QUESTION

I was checking out your site and saw the Smokejumper Selection Plan. I’ve been on hotshot crews the past four years and am applying to jump with the BLM this spring. So, needless to say, I’ve been training a lot this fall/winter.
I’m curious about your Selection Program. Do you have any feedback or info from guys/gals who have used it to prepare for rookie training? Did they feel prepared? Able to avoid injury?
I know training isn’t really a one size fits all kinda deal, so I’m just looking for some further info.  Anything helps!

ANSWER

We’ve had 3 athletes from our gym use the program successfully for selection.
– Rob

QUESTION

I’m training for a black belt test in aikido and Kung fu this coming August. The structure is pretty demanding over three days.

2-3 hours Monday
2-3 hours Wednesday
5-6 hours Saturday.

This all happens the same week and includes defending myself, sparing, and many different calisthenics exercises. I have been consistently training for over 20 tears so I have a good base.

What plan or plans would you suggest?  Thanks in advance.

ANSWER

I don’t have a perfect plan for this. From what I do have I’d recommend Valor – which is from our military side and has a strong endurance and work capacity emphasis. It also includes long, gym-based endurance, which may transfer well to your long days.
– Rob

QUESTION

I am going skiing in March. I plan on doing the dry land ski training for the 7 weeks before I go. I am currently doing the sandbag/ weightvest/dumbbell training plan. I am about to start week 5. I only have two weeks until I need to start dry land ski training. Should I do week 5 and 6 or 5 and 7 of the current plan?

ANSWER

5 & 7. Week 7 is a taper/unload week.
– Rob

QUESTION

Hey coach I’m about 10 weeks from leaving for the eod selection course up at Great Lakes and I’m looking at doing your Bud/s V2 program leading up to training. My only question is where in your program would you recommend I insert fin treading. That’s one of the big events they do up there. Looking forward to hearing back from you. Thanks!

ANSWER

The BUD/s V2 Plan includes pool fin work including treading.
– Rob

QUESTION

I will be traveling for about a week and will not have access to some of the items needed for the plan.
Particularly a ruck or a pool. Are there any good alternatives to swimming? I will have my travel backpack with me but it weighs about 22 lbs which I could substitute for the rucks if necessary.
I will have access to a small gym.

ANSWER

No sub for the pool. Use whatever backpack you have for the rucks. Add rocks or whatever you can to increase the load.
Be resourceful.
– Rob

QUESTION

I am looking at a possible HRT selection in spring 2021. I just bought the HRT selection program,  was curious what your thoughts are for training in the meantime. My weakness is distance running, my strength are heavy lifts and WOD crossfit style workouts. I did your SWAT/SRT gunmaker series last winter and spring. Im working up to a half marathon run this May. Thanks!

ANSWER

Pivot to the Greek Heroine Plans starting with Helen – they have a greater endurance component but still include strength, work cap and chassis integrity.
– Rob

QUESTION

I just started the big Mountain plan -only week 1, love it so far (thanks!).
Im hoping to climb Denali next May, that’s why.
Although I have two questions. First, I’m a run addict -so is my dog. Means I need/must run at least one long run a week (8 to 15miles) -was thinking on the weekend, as it’s “rest day” with the plan, and some short runs (3 to 5miles) during the week -before going to the gym. How can I adapt the big Mountain plan to that? Should I do less rep if I’m a little burnt out? Or should I just joyfully keep at this rhythm and just be careful to not push too much?
Some people say that you cannot have a good gym session and gain muscles if you run before.
I’ve been running for so long that it’s almost like walking if I’m at an easy pace.
But also need to gain some strength and build some upper body muscles.

I have my APFT test coming up for the Army (push ups sit ups 2miles run) and possibly flight school after that which is a lot of running among other fun PT.
So. Can’t really just stop running for 10 weeks.
My dog would destroy my house anyways.

ANSWER

The plan does include running. You could add in a long weekend run, but just watch for overtraining. If you’re not making the progressions in the plan, pull back.
– Rob

 

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