QUESTION
I need some help on training plans… Some info:
44 years old
Former college football player
Live in the mountain of Colorado
Avid bow hunter, hiker, backpacker, skier
Have former injuries that keep me from running and explosive exercises.
I need functional movement exercises
I need strength but want to get away from straight gym workouts.
I completed the backcountry hunting series with MTI before but had to modify for running etc.
I am going to be traveling a bunch coming up. I will have access to sand bag and can improvise with steps etc. etc.
What program would you recommend? My goal is to strengthen core and functional movement. To stay movemental and active. To be in shape for hiking, hunting, backpacking. To find a workout program that I can do anywhere with simple tools like a sandbag.
ANSWER
I’d recommend the plans/order in our
Tribe Series of limited equipment training plans – beginning with
Apache.
These require a pair of dumbbells … if you can’t do that, then do the plans/order in the
Sandbag Series.
You’ll need to sub for running … spinning will work – go twice the prescribed running distance or time.
– Rob
QUESTION
Which plan to start back after a 3 year lapse in training and then which plan to do after that for maintenance? My goal is to get back in shape and stay that way as I age…I’m normally a fit athlete who is active outdoors doing recreational mountain hiking/biking/paddling in the summer months and recreational skiing in the winter months:
Facts:
- 62 years of age
- 5’9”, 185lbs
- Lifetime athlete and had always been in good shape
- Retired
- Ex infantry officer
- Close access to a fully equipped military base fitness centre with indoor pools and indoor track plus easy access to outdoors for all activities
- Injury free other than some lower back issues and related arthritis from a fast roping accident decades ago – I do regular physiotherapy and yoga at home to keep my back in check
- Have spent many years in the gym being coached by military and civilian fitness instructors
- Have completed long distance rucking events, marathons and a 50k ultra trail race
Please advise.
ANSWER
– Rob
QUESTION
You state the required equipment for the Kettlebell Strength Progression is “a full set of kettlebells.”
I have pairs of kettlebells in the following weights:
12 kg
16 kg
20 kg
24 kg
Will this be sufficient for the program? If not, what other weights would you recommend?
Would the Single Kettlebell Program or one of the Three Stooges plans be better suited for my equipment?
Lastly, I know I cannot press much more than 16kg for the overhead press movements right now. How will this affect working up to the “hard but doable” level for those exercises?
Thank you for always being accessible and willing to answer questions.
ANSWER
You should be good to do the Kettlebell Strength plan now. The kettlebell sizes needed are somewhat dictated by your incoming strength … i.e. if the plan call for 6 rounds of 5x KB Front Squats – increase to hard but doable, and you’re strong enough for 28s or 32s but don’t have the bells.
I wouldn’t worry about this now, however. If that happens what you can do on the fly is increase the rep scheme …. i.e. do 8 or 10 reps in this example, instead of 5.
Likewise, you’ll be ok for the overhead stuff with your current set.
– Rob
QUESTION
Thank you for creating some kick-ass training plans for mountain athletes!
I just wrapped up Hypertrophy for Skinny Guys. My wife says its the best I’ve looked in 8 years!!!
Now I’m training for a helicopter-ski trip.
I’m wondering about a program once I return from that ski trip. Skiing and mountain biking are my two main activities. For the last few years, I’ve been doing more strength training in a home gym as well. I was looking to jump back into another strength training program.
What would you recommend? I’m 46 years old, 5’11” and 180#. We have a 1 year-old at home. My goal is to keep skiing and biking with my son at a super high level as he grows older.
When I’m home I’m maybe downhill skiing 1x/week and skate skiing another 1x.
This is a big drop off from my typical routine. Our little guy is too young for ski lessons.
We do end up taking him snow shoeing every week too. So it’s like having a 25# pack on!
ANSWER
This plan is a 5-day/week plan, with strength on Monday, Wednesday and Fridays. You don’t want your gym-based training to interfere with your on-mountain performance because of fatigue or soreness … so you may need to take Friday’s off to be fresh for the weekend skiing …. if you do this, don’t skip sessions … just stretch the plan out as necessary. Follow the strength sessions in order. with at least a day between.
– Rob
QUESTION
Thanks for many years of guidance. I am a 37 y/o mil athlete. I am finally getting some hernias (umbilical and inguinal) taken care of.
The recovery period in total is six weeks until I can get back to normal programing. I usually cycle On Ramp, Big 24, and Humility.
I want to work up to a respectable score on the Operator Ugly Test and then stay on the daily sessions.
What advice can you give for working back up to my fitness norm post recovery? A lot of guys in the community don’t have the self control or discipline to follow a recovery plan. I will not fall into that trap.
I know it will be a challenge. I am disheartened at the idea of taking nearly two months off when I’m in the best shape of my life.
Thanks for your time and support.
ANSWER
– Rob
QUESTION
I’m looking for a rucking and running substitute for APACHE limited equipment plan.
It regularly gets to -25 degrees C out where I am, and my personal cut off for outside running is -20.
And I don’t have a treadmill at home.
Im wondering if box step ups with the ruck would be a good substitute for the rucking? And im not sure what a good sub for the running would be.
Thanks for the help
ANSWER
Yes on the step ups for rucking.
Running? Spinning, or perhaps step ups (unloaded) mixed in with jump roping for the duration.
– Rob
QUESTION
Current 18D in 20th SF group. I’m starting to train up for the 2 weeks Enabler Assessment and Selection Course to be a Direct Support Medic (assault medic) at JSOC. I work out at a local CrossFit gym, and I ruck about twice a week. Which of your training plans would you recommend for my train up? EASC has timed rucks and runs, and I believe for the PFT they use the UBRR(upper body round robin.) I don’t have a hard date yet, but I’ll likely attend in the Fall of 2023. I do know that we will for sure do the UBRR, timed runs & rucks, events that require solid grip strength, and I was told to be ready for an 18 mile ruck. I was considering your Ruck Based Selection Training Packet, since there isn’t a specific program for EASC. Any advice, insight, and recommendations are greatly appreciated. Thank you in advance.
ANSWER
Then repeat the RBSTP the 8 weeks directly before selection next fall.
– Rob
QUESTION
I am currently Active Duty Air Force I soon separate and doing the skillbridge program with the US Forest Service Law Enforcement. I am scheduled to go to the academy in March once hired. I need to cut some fat as of right now I’m sitting at about 223 I’d like to get to that 150-155 which I have before lowest was 153. My plan as of right now is follow your nutrition plan and I’m going to start the FLETC PEB plan until I have to take the initial test February timeframe hopefully doing this I can shed some of that fat and making my weight I have to bench less and help me with running lol.
For your running calculator when you put in your time do you follow the paces that are given to work on getting faster? Obviously losing weight will help I’ve definitely let everything slip from where I’ve been before. I need to get under a 13:51 for the run right now I’m doing run walk intervals any tips for a not so good runner haha?
ANSWER
95%+ of fat loss is diet related. You can’t outwork a shitty diet. Clean up your diet and you’ll shed fat. I’d recommend you cut the cheat day from our recommendations and go completely clean as you’ve got 70 pounds to lose.
Yes – the calculator times are designed to make you run faster.
– Rob
QUESTION
First I’d like to thank you for the programming so far. I’ve bounced between some of the programs I’ve purchased and a few other programming sites like SOFLETE and my units THOR3 training and found my way back on my RASP2 prep.
Proud to say I made it through all critical events and have one week left.
RPFT Results:
Push-ups – 59
Sit-Ups – 85
Run – 36:33
Chin-Ups – 13
Ruck – 2:51
35 lbs dry not including water, helmet, kit, and dummy rifle (it was also 70 and humid in Georgia in December who would’ve thought)
Unfortunately I failed the RPAT today at the 8ft wall climb and really struggled with the rope and sled drag.
I am currently 5’9” and 195 lbs about 24 percent body fat according to my smart scale.
Pending the boards I hope to still successfully assess but need to improve my RPAT time and overall I felt like the weak link during our squad movements struggling with carrying weight over distance via litter and farmers carries (ammo cans).
I’m writing my own failure resume and assessing my strengths and weaknesses before my board interview. Recovery is going well but mentally I’m lacking confidence due to my lack of physicality.
I would like to know your thoughts on my next objectives:
– Lose about 20 lbs of bodyfat
– Crush the RPAT next go around
– Increase my anaerobic capacity
I’m thinking about going into the Fat Loss Program next week or the week after when all said and done but don’t want to lose my aerobic/RPFT specific training.
Any suggestions for the next cycle? Thank you.
ANSWER
Next I’d recommend
Valor.
Understand that 95% of fat loss is diet related.
Here are our recommendations. Cut out sugar and complex carbs and you’ll shed fat.
– Rob
QUESTION
So I’m currently training for SFAS and looking to attend in 14 Weeks. I was wondering how should I go about where to start within the current plans? I’ve been rucking and running with a little bit of strength training. Breakdown wise I have been running 15-25miles a week with 1-2 speedwork days, rucking about 1-2 times a week, and strength training about 3 days a week. Any suggestions would be greatly appreciated. Thanks in advance!
ANSWER
Here’s what I recommend:
Weeks Plan
1-6
Valor – this is a 7 week plan. Skip week 6 in the plan and go from week 5 to week 7, which is an unload week.
7-14
Ruck-Based Selection Training Plan – Since 2009, several have used this plan successfully for SFAS. I just updated this plan last week to Version 6. Complete this plan the 8 weeks directly before reporting – week 8 is an unload week.
– Rob
QUESTION
I was planning on starting the SOF-D Selection Packet at the start of the new year.
However, I would need to be finished with the final plan in the packet by fall of 2023.
How should I approach the plans in the packet in light of this?
ANSWER
By my count you have 40 weeks until Sept 15. This is what I’d recommend from the
Packet:
Weeks Plan
1-6 Humility – first 6 Weeks ((Weeks 1-5, skip 6, finish on 7)
7-12 Big 3 Strength + 5 Mile Run Plan (Weeks 1-5, skip 6, finish on 7)
13-19 Fortitude
20-23 Valor (Weeks 1-4)
24-30 SFOD-D Build
31-40 SFOD-D Selection Training Plan (10 weeks directly before selection)
– Rob
QUESTION
Saw your mini study results on step-up transfer to rucking. Surprised that it linked to a regression (as opposed to just minimal increase / neutral).
To tie it to another piece of research, I’ve noticed that shoulder/trap endurance has a significant impact on my rucking. My worst rucks seem to be when my upper back muscles start exhausting (tying to the research on bench/pull-ups helping ruck performance). As the research notes, likely because form starts to fail (lean forward more to shift weight from shoulders to back/hips).
I wonder if my step-up /ruck experience wasn’t correlated, or if the time under load just improved my shoulder/upper back endurance.
Anyway – interesting research and glad you gave it a quick test. Outside of rucking and running, hopefully there’s something that eventually emerges as a movement pattern that can maintain/improve rucking to balance staleness or frankly, time constraints. With two toddlers, it’s hard to find 2-3 hours to knock out a meaningful ruck!
ANSWER
You may want to mess with your pack, and hip belt. I don’t like any weight on my hips … as it puts my butt to sleep …. but some swear by having most the weight on their hips.
Regardless – you want the weight high in the pack – about as high as possible. It should sit between your shoulder blades.
– Rob
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