Q&A 2.18.21

QUESTION

I’m looking to purchase either the 30 min dryland ski training or the 7 week dryland skiing training.  I have a couple questions.
1. Will it work for snowboarding?
2. What’s the difference between the 2 programs and how do I choose which one is right for me?

ANSWER

1) Yes
2) the 30-min per day won’t prepare you as well. If you have 60 min, per day, do the full program.
– Rob

QUESTION

I’m just curious what information informed the creation of the SFOD-D Selection Course Training Plan? Did someone who went through ASC create it?

ANSWER

The system we deploy for developing selection training plans is the same for all the plans.
First, we begin with publicly available research on the specific fitness demands of the selection.
Next, we ask individuals who’ve attended selection for any details they can share without violating any rules or NDA.
Next, we design the programming with a laser focus on the selection fitness demands and publish it.
Then we solicit feedback from those who have purchased the plan and used it for selection on the effectiveness and weaknesses of the plan.
Then we update the plan using any new information, and any methodology changes to our programming approach. We’re currently on version 2 of this plan – I updated it this time last year.
Then we start the process again and it continues.
– Rob

QUESTION

I had asked in the fall about which plans you would recommend for adventure race training. In short, you had suggested that the half-ironman plan would be a good base to adapt as a training plan for an AR race. I have follow-up questions about training for the racing season now that I’m putting together my racing calendar. I’m going to start the season with a warm-up easier 6 hour race in early May and then, starting at the end of June, I’ll have one 8-12 race per month through October.
  • Would you recommend doing the half-ironman plan with a finish date at the late June race and just work in the easier race as part of the training?
  • What would you recommend for training for July – October in the short windows between races?

ANSWER

We’re currently designing these plans, but they are taking longer than expected. Answers:
  1. Yes
  2. What you’re asking here is more complicated and I’d need to do some research … essentially you’re asking for an in-season triathlon-like training plan, and I’m not familiar with what this programming would look like. The goal is would be to have some recovery after each race, but then enough intensity/programming to stay at the near peak level of fitness for your next race. The danger is overtraining, and I’m not sure what that program would look like. We have an in-season strength training plan for endurance athletes, but it’s just the strength work. I’d recommend you research in-season programming for triathletes and see what you find. I’m sorry I can’t help more but haven’t programmed for this scenario before.
– Rob

QUESTION

My wife has been kicking around the idea of doing something for her, fitness-wise.
I’ve suggested MTI on several occasions but I think I’m just going to pull the trigger for her.
Essentially,
I want to keep it bodyweight/sandbag oriented.
Her main goal is to lose weight.
Shes 5’6″ 140lbs and in good health overall.
Any ideas are welcome, she will be conducting her routines at home.

ANSWER

Bodyweight Foundation Training Plan. …. though be careful pulling the trigger for her. That’s dangerous territory as I’ve learned the hard way, time and again!
– Rob

QUESTION

I am just starting week 2 of the “hypertrophy for skinny guys” plan. Prior to this plan I’d usually do a 2 day split with boilerplate bodybuilding weight/rep schemes and run 3 or 5 miles 3-4 times a week. Typically averaging about 11-13 miles a week.
The plan says to avoid endurance work as it can decrease mass gains. If I eat the calories to offset runs, is it still recommended not to do any conditioning – can you ballpark how detrimental it is assuming I’m getting the calories?
The program is challenging for me so I am not sure how much mileage I would get while still leaving enough gas in my legs anyways.
I’m just worried about my legs deconditioning – I got up to running sub 40min 5 mile runs and ~20 min 3 mile runs over the course of quarantine after being someone who always overdid it and got shin splints.
So just looking for guidance or thoughts when you have athletes who want to add mass but maintain their cardio. Maybe they are truly mutually exclusive.
Vitals – 6’4, 27 y/o, 205lbs.

ANSWER

Extra endurance will limit your mass gains from this program. Complete the program as prescribed, then go back to your regular programming.
– Rob

QUESTION

I have two years left in the reserves before I plan on going into the National Guard as a 18x.  Should I do the 52 week ruck based selection program back to back, or do once then mix up my training for the last year?

ANSWER

There are plenty of plans and variety in the packet to complete it back to back – so if you wanted to save some money you could do that.
The other option would be to complete the plans/order in the Greek Hero packet now, then completing the packet the year before selection.
– Rob

QUESTION

I’m a 240 lb infantryman. Not a slob 240 I was just a power lifter before I came in. I scored a 570 on my ACFT which I’m proud of I just know my weakness lies in endurance. I want to submit my packet for rasp, I know they beat feet, so I assume I’m looking for a solid running/body weight program? Any suggestions on what program I should do or maybe stack a couple of programs?

ANSWER

– Rob

QUESTION

I’ve got 12 weeks before my Air Force PFT (assuming they don’t postpone it again for covid).  The program on your website is 6 weeks and says to email if I have longer than that to prepare.  I’m in decent shape now and run 4-5 miles 4x per week.  Looking for something to motivate me to be more well rounded (strength training mixed with cardio)

ANSWER

Valor if you don’t mind rucking.
Johnny if you do.
– Rob

QUESTION

I was looking through your training plans and was curious which you would recommend to prepare  for the US Marshals training academy.  Im what I understand it’s heavy on running and calisthenics. I appreciate any info.

ANSWER

Congrats!
– Rob

QUESTION

I’ve been working through your half marathon training plan (good training) but this weekend my home in the mountains is supposed to catch a lot of snow thus making running outside or even leaving home impossible. My younger years would have ventured a different opinion.
I have an airdyne in my lower level garage that would keep my training up but now I ask… what could I do with an airdyne which would supplement running 6+ miles?
I would assume tripling the distance of the run?   But for some other options, I’ll be curious to know from your professional stand point so I don’t fall behind in the program progression. Any insight would be greatly appreciated!

ANSWER

Best to run outside with spikes.
Airdyne/spin bike/rower – the transfer to running is suspect. Too much of this and soon all you’ll be doing is getting good at the airdyne.
If you’re stubborn, double the distance.
– Rob

QUESTION

Which is the best backpack that you recommend for rucking sessions? I wanna buy one, but I don’t know…

ANSWER

Best is the one you’ll be issued for selection … not sure how this works, but it’s best to train with the equipment you’ll use for the real thing.
If not, for training purposes, any well build, durable, internal frame pack will do. It doesn’t need to very big, but needs to be strong.
Mystery Ranch makes great packs: https://www.mysteryranch.com/pop-up-38-pack?quantity=1, but they are expensive, esp. with shipping to europe. Look at alpine climbing packs.
– Rob

QUESTION

I am having a hard time finding a program that fits what I am looking for. I am looking at going into law enforcement but only have access to a conventional gym. I am looking at just trying to get started again with general strength training to build a foundation. Thank you for your time

ANSWER

– Rob

QUESTION

I’ve been checking out some of your strength regiments (notably your ultimate meathead cycle). I notice you rotate your excercises and basically have different workouts every time instead of  hitting consistent muscle groups on certain days vs others on other days. My question is what would be the reasoning for this? Are you focusing more on getting both eccentric and concentric strengths by doing so or is there some other reason? I’m a student of the art of fitness, your input would be greatly appreciated.

ANSWER

We have 8+ different strength progressions/methodologies, and some repeat specific exercises with consistent progressions, and some don’t. Big 24 does, for example, TLU doesn’t.
– Rob

QUESTION

I’m a 47 year old guy who is recovering from a stress fracture in my lower back.  I’ve been working out pretty religiously for nearly a decade (I’ve completed several MTN Tactical programs in that time mixed in with a lot of CrossFit as well) with very little time lost due to injuries in that period.  I’m in lockdown right now, so the only equipment I have is a MTN Tactcial sandbag holding about 50-55 lbs of gravel.

I don’t have a specific fitness objective right now so I’m focusing on general conditioning.  In fact, right before I got hurt, I was about to start your Gym Closure Plan.

The standard protocol for recovering from this injury is to resume training with an emphasis on increasing core strength.  I had hoped to start with your Low Back Program but, as I noted, I’m in lockdown and only have access to the sandbag.

My question is: what do you recommend for the injury recovery phase in light of my injury and lack of access to equipment?

ANSWER

Use a 20 pound pack/sandbag for the first 3 weeks, then increase to 40 pounds for the last 4 weeks.
– Rob

QUESTION

After looking at a good bit of ya’lls plans I am in need of some advice. Here is some of my med history that I must take into account when choosing a plan. I have had 2 vertebrae in my neck fused, 2 (R) ankle reconstructions (one of which was a calcaneal osteotomy), 3 (R) shoulder surgeries and a (R) bicep surgery. I am looking for a plan to build strength, address speed, endurance and is made for someone with limited time. If you could point me in the right direction I would greatly appreciate it.

ANSWER

– Rob

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