Q&A 2.27.19

QUESTION

Good afternoon coach. In 2 years I am going to try out for special forces. I’m also very curious about getting into mountain climbing as well. What would be a good plan for me to follow and would it be beneficial to my plans of going to selection?

ANSWER

Greek Heroine Series, starting with Helen.
– Rob

QUESTION

I’m about to start the virtue plans, starting with humility. With the army’s ACFT coming into effect later this year, I’d like to start training leg tucks, which are currently one of my weakest events. Is replacing EOs in humility a good place to start, or would you suggest I add them in addition to the plan, or even do something entirely different?

ANSWER

Sure – replace the EO’s in the plan, and/or work them into every chassis integrity circuit.
– Rob

QUESTION

I just read the killer fitness challenges article and intend to give a few of them a try soon, but have a question about the burpee challenge in particular.
What exactly makes for a “correct” burpee during this challenge?  Specifically, how high of a jump will count?   It seems like there is an incentive to not explode as much as possible in the jump because it will take longer and expend more energy, so I was wondering if you use some kind of metric such as feet must simply leave the ground or anything like that.  Or is it just on the athletes honor to push as hard as possible each time?
Thanks for what you guys do, I really enjoy the programming.

ANSWER

On your honor on our side. The CrossFit guys would have you jump over something like an unloaded barbell.
Up to you.
– Rob

QUESTION

I’m interested in training remotely with you. I just accepted a Smokejumper Rookie position beginning May 4th, and looking to program my next 3 months of training. I’ve tried a sample week of the optional training (Smokejumper Selection), however with where I’m at physically, my equipment access, and including cross-training, I’d probably make a few changes to the program to fit my needs.
I’m wondering if the best move for me is to purchase a subscription for the next three months, then possibly cancel to program other PFT specific components (essentially self-programming with the smokejumper package as the base), or to purchase the rookie smokejumper package and improvise my own small changes. I’ve been really interested in mission-specific programming and outcomes (for example Himalayan climbing vs. Rookie Training), and have heard awesome things about the program you all are running from folks both in Jackson and out of Jackson.
I don’t want to step on any toes by purchasing the subscription then canceling, however, I’m really looking to create the best program for where I’m at and some equipment constraints March and April.
Let me know what works best,

ANSWER

It’s a little unclear what you’re asking.
If you’re asking if it’s okay to subscribe, print out a bunch of programs, then unsubscribe, I can’t prevent you.
Some douche bags do this. Please don’t be one.
– Rob

QUESTION

I am just starting to improve my fitness after having my second baby this past fall. She is 4 mo now and so I am cleared to progress in my training. I did some prenatal/postnatal fitness classes (strength training program for peripartum folks at my local cross fit gym).
I have started back to running but am very slow (11-12 min miles for five miles was my latest trail run 2 days ago). My core strength is still also pretty low.
I’d like to complete a 50K trail race in October so I have lots of time to prepare. My goal would be to finish (not trying to win the race or anything like that for my first ultra!).
I was looking around at the various run training plans and wondering what you’d recommend for a series plans for my situation? I have the monthly membership.
The core strength for runners looks great, but will that be included in some of the other general running plans?
Appreciate all your great plans and excited to get back to a higher level of fitness again!
Thanks for helping me have a plan for doing that effectively.

ANSWER

By my count you’ve got 35 weeks until Oct. 1. Also – I don’t have a 50k Ultra Plan, but do have a 50 Mile Ultra Plan … Here’s what I’d recommend:
Weeks    Plan
1-5        Running Improvement Training Plan Weeks 1-5
6           Total Rest
7-11      Running Improvement Training Plan Weeks 6-10
12         Total Rest
13-17    Running Improvement Training Plan Weeks 11-15
18         Total Rest
27         Total Rest
28-35    50-Mile Ultra Training Plan, But repeat weeks 1, 2,3, then jump and do week 5, then do Week 4 before your event … so it would look like this:
Week     Week in 50-Mile Ultra
1            Week 1
2            Week 1
3            Week 2
4            Week 2
5            Week 3
6            Week 3
7            Week 5
8            Week 4
Each of these plans includes general strength and chassis integrity (core) training – so you wouldn’t need to add on anywhere.
– Rob

QUESTION

I currently want to improve my 1.5 mile time for Air Force BMT. I only have about 8 weeks until I ship out for basic training. I am currently at 11:40 mile and half run. Which program would you recommend for me?

ANSWER

– Rob

QUESTION

I have an athletes subscription and am currently training on the military on-ramp plan. I like it enough that I find I want to find something that my girlfriend (civilian) can do but there’s not a whole lot of information on whether the plans are unisex or if there are plans specifically suited to women. As for her fitness she is what I would consider your basic active female (plays sports and does cardio but not a whole lot of coordinated physical training).

I’m interested in hearing your thoughts. Thank you and have a nice day, cheers!

ANSWER

Most our training plans are unisex (assessment-based), or include scaling for women. For example, the plan will say 4/8x Pull Ups – which means 4x for women, 8x for men, or it will say, 8x Hinge Lift @ 95/135# – which means women use 95#, men us 135#.
This includes the Military OnRamp Training Plan … she can do that with you. Another option would be the Bodyweight Foundation Training Plan.
– Rob

QUESTION

Just rolling of SF45 foxtrot.
I’m currently 5 months out from the Seventy48, a seventy mile race with a 48 hour time limit.  I’m paddling a sea kayak.
I’m looking for a plan that will support and build core strength 2-3x per week to supplement swimming 2x week for endurance, and paddling Saturday (either technical skills or intervals) and Sunday (easy distance).
What would you recommend?
Also I’m co-opting your phrase “the mountain doesn’t care” when teaching kayaking skills with “the ocean doesn’t care”.  I am giving you full credit though :).

ANSWER


QUESTION

A few friends and I used the Ruck-based selection program to prepare for selection, and we were successful. I have had a subscription to your service since I have returned. I have completed Operator Hector, and I am on week 6 of Achilles. I will be attending MCCC in July, with the Q course following in Jnauary.

I am 37. 69″ Tall. 205lbs. I have bad Achilles tendonitis in my left ankle. I have had a meniscal debrievement on the left knee, and I have(at this time) unrepairable meniscal damage on the right knee. I also tend to have pain in my IT band on my right side, but the pigeon stretches and foam rolling helps out alot.

My fitness goals are to reach a healthy weight of 185-190, with a body fat around 12 percent. I would like to be running 2 miles in under 13 min, and be durable enough to conduct the long distance foot marches that I will be doing during the Q course. Other performance goals are to bench 315, squat 405, and deadlift 495. So a 3, 4, 5 plate. If you could provide me with a suggested next training plan that I should use to begin work towards my goals, I would appreciate it. I am able to do two a days at least 3 days per week, but my current unit requires a foot march on Wednesdays.

My wife has also started working with me on days that we can. Her fitness goals at this time are general fitness with primarily weight loss, but she needs a lot of work with mobility and stretching. She has sciatica from a previous back injury that she is forced to work through, as well as knee, hip, and shoulder pain. She is working to reduce inflammation through diet at this time and would like to know if a particular plan would be good for her to get started.

Thank you and your team for all that you do

ANSWER

Training? Now I’d recommend the Big 3 + Run Training Plan. After, drop back into the Greek Hero Series with Ulysses and continue with those plans. Complete the Special Forces Qualification Course Training Plan the 6 weeks before starting.
Your Bodyweight? – if you’re fat 95% of it is diet-related. Here are our nutritional recommendations … do these but cut the “cheat day.”
Wife? I don’t have a mobility or flexibility plan – and it seems that’s what you’re asking for. In terms of fitness, I’d recommend Bodyweight Foundation.
– Rob

QUESTION

I am trying to create a workout plan that can be diverse to a broad array of Soldiers in various levels of fitness.

We do have access to on post facilities such as:
1. Crossfit Gym
2. Regular Gyms
3. Indoor Pool
4. Tracks

Which plan would be recommended for this type?

ANSWER

– Rob

QUESTION

I am needing help in finding the right workout program. I am starting the police academy in December 2020. I watched one of your videos describing MTI training philosophy on to focus on base fitness and then hone in on specific training. I tried to figure out the plans I would use but I am having a hard time putting it all together. If you have a suggestion I would really appreciate your input.

ANSWER

Start with the LE OnRamp Training Plan.
Next, drop into the plans/order in the Spirits Packet. These plans are designed for full-time LE Patrol/Detective and concurrently train strength, work capacity, chassis integrity, upper body hypertrophy, short endurance, and tactical agility. Start with Whiskey and follow the plans in order.
Finally, complete the LE Academy Training Plan the 6 weeks directly before the academy.
– Rob

QUESTION

I hope this email finds you well and thanks again for your relentless work -I always appreciate your emails and the valuable insights they provide.
Rob I wanted to ask you if you have ever done any studies on the effect of music and associated ‘sounds’ that can help or hinder an athletes performance?
I know that there is a base line understanding that some music can provide a lift in adrenaline however I was wondering if this has ever been formally captured scientifically?

ANSWER

No – and I won’t, but I did read about some research into the best workout music in one of the many sports performance books I’ve read over the years.
Could have been in, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance or Psyched Up: How the Science of Mental Preparation Can Help You Succeed, or The Mindful Athlete: Secrets to Pure Performance, or Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes – and What We Can Learn from Them….
Sorry, I can’t be any more specific. You might want to search Google Scholar. Whatever I read didn’t impress me enough to take action.
At MTI, music choice is to entertain the coach (me), not the athletes. We pretty much play only Tool or Country. Sometimes I’ll make ’em suffer and put on Taylor Swift or Katy Perry just to be a dick…
– Rob

QUESTION

In regards to the 3 week pull up and push up training. I can barley do one pull up. How do I calculate and incorporate that into the training?

ANSWER

Do 5x Negative Pull Ups for all the pull up progressions.
– Rob

QUESTION

So I’m looking through your programs, and I cant seem to find something that completely works with sar tech selection. the ruck based selection work up is perfect, but the distances are unnecessary for sar tech. it’s almost like it would be a combination of rasp prep and mountain warfare school prep, with double the weight (at least) and half the distances as rasp. there is very little swimming (enough to warrant the 1 day a week from rasp), and the majority of events and time spent moving are ruck runs/loaded runs through snowy, mountainous, and wooded terrain in mukluks with heavy (90+ lbs) rucks on.

the fitness test consists of:

1.5 mile run (<10.15)
31 push ups
33 sit ups
8 chin ups
450m shuttle run
2x 6m rope climbs
(<17 mins)
with a direct transition to the pool for a 675m swim <20 mins.
the rest of the time is spent on calisthenic smokers (focusing on static holds and push ups), and nav or survival skill classes and applications.
is there anything I’m not seeing that you could recommend?

ANSWER

Replace the 12-mile ruck for time @ 45# with a 6-mile ruck for time at 90#. For the intervals, use the MTI Rucking Calculator and do 2 rounds of 2-mile intervals, with a 10-minute rest between.
For the mini-event rucking, cut the prescribed distance in half, and use a 90# ruck.
Email questions.
– Rob

QUESTION

I am four weeks into the in-season ski maintenance program (ski season starts late in Eastern WA).  My strength and conditioning are much better than last year thanks to your program, but I am having what seems to be tendonitis/ overuse type discomfort in both knees.  I’m 44.  Do you typically scale the sets / loads for older clients?
Due to a back injury last spring, I was unable to do much off-season strength work until way too late.  So some of the soreness may be because I did not build enough of a base.
I appreciate your work, and would appreciate any thoughts you may have.

ANSWER

Can’t help much there … if it’s both knees could be typical arthritis which comes with age. Mine started when I was 44.
Scale? I’ve modified range of motion for athletes 60+ and you could try that.
– Rob

Leave a Reply