Q&A 2.3.22

QUESTION

I am an avid ultrarunner trying to get on the podium this year. I’ve already started my running up again, but looking for something to supplement for strength training and durability. What program would be best? Thanks.

ANSWER

Likely not more than 2x/week depending on your running volume.
– Rob

QUESTION

I hope that you had an amazing holiday season. I am an active duty Usaf surgeon.
I have been doing CrossFit type workouts in my backyard during and  since deployment. I am going to participate in my first Olympic triathlon on April 22. I want to incorporate CrossFit type workouts into my prep as I have over 9 weeks to prepare. Is this what you recommend and if so, how can I incorporate these workouts into your preexisting triathlon prep? I appreciate your time!

ANSWER

Best would be to step away from Crossfit for 9 weeks and focus on the Oly Tri plan. It’s a 9 week, 6-day/week plan and the endurance component means some long training sessions. It also includes one day of strength/chassis integrity per week.
If you’re stubborn and want to add in crossfit stuff, I’ll assume by “crossfit” you mean short, multi-modal work capacity efforts (3-15 minutes or so). You can add these in as 2-a-days, after the endurance work, 2-3x week. I’d focus on bodyweight efforts, and keep them short (5-12 minutes or so) — and use AMRAPS. For example …. 5 minute AMRAP, 6x box jumps, 6x burpees, 3x pull ups.
– Rob

QUESTION

Me and my wife do Sealfit training. Me since 6 month and my wife 2 month. It’s new for my wife and she like the new lifestyle of wake at 05:00 am for training before work. She’s a ER nurse.

She like Sealfit training style (fonctionnal) but it’s little bit long and she don’t have time to finish.

We have home gym, plate, sandbag, wallmount rack, rope, assault bike, dumbbell, box, medicine ball, slam ball, etc. All for fonctionnal training.

Wich plan you recommand to me for she can do in 45-50 minutes. All body workout, fonctionnal and challenge.

ANSWER

I’d recommend the plans/order in the Busy Dad Full Gym Training Packet. Multi-modal plans, witch 45-minute sessions.
– Rob

QUESTION

I completed Dryland training before the season, then skied full time for 3 weeks, then rested for a week. Now I’m starting In season ski maintenance, but I don’t plan on skiing that much until maybe another trip later in the season.
How would you recommend I modify In Season Ski Maintenance to add volume and intensity if I’m not skiing every week?

ANSWER

Best would be to skip ski maintenance and move to another general fitness plan, then repeat the first 3-4 weeks of the Dryland Ski Plan directly before your trip later in the season.
You can’t do dryland programming for months on end – you’ll plateau and the programming will quickly become stale.
Another program? Busy Dad Full Gym 1.
– Rob

QUESTION

I just signed up for a subscription membership to MTI.  I wanted some advice on what programming would be best for me.  I am an Officer in the USMC and a Correctional Officer and I am also in the hiring processes for several jobs with Federal Agencies.
I have a busy schedule and have access to a gym but my schedule can make it difficult to get there sometimes.  I have years of experience in crossfit, running, rucking, etc…

ANSWER

Because you’re between jobs, and busy, right now I’d recommend the plans/order in the Busy Dad Full Gym Packet – beginning with Busy Dad Full Gym 1.
– Rob

QUESTION

I saw a fighter pilot workout series but it wasn’t on the plans in the menu?

ANSWER

No packet – but we did develop a Fighter Pilot Fitness Assessment.
– Rob

QUESTION

I am considering the Bodyweight Foundation training plan but am hesitant due to my chronic illness. I am recovering from a severe Crohn’s flare-up, which is now mild, and am needing a training plan to help alleviate symptoms as well as serve as a preventative measure for complications like osteoporosis. My husband uses the Mountain Tactical plans and has recommended them to me.
I would be able to commit 3 days per week to the plan, so I’ve considered spacing a one-week schedule over two weeks to allow enough rest and recovery. If I do this, will I still see some benefits of your plan or would you recommend I start elsewhere and come back when I am more fit? For my fitness reference, I am able to run 4 miles at 11-12 min pace as well as complete a 60 min yoga/pilates class twice a week with little soreness. I do suffer from some joint pain and fatigue.

ANSWER

I’d recommend starting with Bodyweight Beginner
The plan as written is 6 days/week, but you can do it 3 days/week and just stretch it out. Follow the sessions in order – don’t skip ahead.
– Rob

QUESTION

I just started this workout this week. I have a couple questions. First is when increasing the load between rounds, is that every round until I find the weight that is hard but doable? I have been able to increase most sets but I have hit a couple where I had to stick out the weight after 2 or 3 sets to maintain good form and still complete the rep count

My other question, I see the stretch is a “ working rest” between super sets. I try to move quickly through the rounds but have caught myself catching a breath or two between sets, which I’m sure is fine as I get used to the workout. Is it more beneficial to move quickly with no rest?

ANSWER

You’re increasing load the right way. You want to get to the “hard but doable” load as soon as possible – doing it for 3 rounds is about perfect.
No – this isn’t a work capacity effort or a mini-crossfit wod. At the same time, this isn’t olympic weightlifting or power lifting where you want to wait 5 minutes between efforts. The goal is to lift as heavy as possible but still get the reps, while still moving through the training session steadily. You should finish each session in 60 minutes.
– Rob

QUESTION

I typically do the Sf45 workout series and beginning in December I took a pretty good month break. I got after them a would consider myself a pretty fit 45 yr old and those programs absolutely did me well both performance wise and personally. I needed the break though, it had been a long time.

About ready to get back at it but thought I might ask which program would be good to start back at it with.

Separate note, ever consider doing an ice hockey player series..? I’d be interested in doing one of those.

ANSWER

I”m currently totally re-writing the SF45 programming … and also adding SF50, 55, and SF60 programming.
Until then, I just built a series of Busy Dad Plans which are super efficient and these are what I’d recommend. Busy Dad Full Gym …. Busy Dad Limited Equipment
Hockey? First request for this I’ve seen, so probably not unless there is more demand. I will say that there is a semi-pro hockey team in Jackson and every year a handful of players would jump in with my pro skiers and do our dryland ski preseason programming. The transfer was awesome.
– Rob

QUESTION

Wondering what the ideal rest time/feeling between sets in the big 24 program. I’m working through the ruck based selection program. I just completed week 1 now on week 2.

ANSWER

Each circuit includes a stretch which is designed as you’re “working rest” between rounds.
However, as you move up the progression, don’t be surprised if you need more rest – it should get very intense.
When we start the progression, we’ll generally finish the sessions in 50-55 minutes. But by the top of the progression, we’ll be pushing 75 minutes to finish.
So …. rest the minimum needed to complete the prescribed load and reps …. and don’t be surprised if you need more rest later in the plan.
– Rob

QUESTION

Quick question for you. I’m about halfway through the run/ruck improvement plan. Been great and have already seen faster times.

How much time would you recommend waiting before repeating this plan and would you recommend increasing either the weight or distance when doing so? Thanks!

ANSWER

7 weeks to repeat. Best would be to follow one of our military “base fitness” plans – Fortitude would be a good choice.
No on the distance … you could increase the ruck load by 10#.
– Rob

QUESTION

Looking for your advice on which plans to follow next. I need a plan that doesn’t use sandbags and is time efficient. Due to life circumstances, I’ll be cycling or taking public transit to the base gym for the next 7 months, so I can’t carry my sandbag.  I have access to barbells and dumbbells, a limited range of kettlebells, and pull-up bars.
I started Bodyweight Foundation this week, but thought I’d reach out for your thoughts on what other plans might work. I just finished Dolly – I loved it, and want to continue my progress. I looked through the Military and General sections of MTI for plans that emphasize anaerobic threshold/endurance and bodyweight strength, but found that those plans almost always incorporate sandbag work. Subjectively, I think upper body relative strength/strength endurance is my greatest weakness.
I’m a 35 year old active duty Army officer, but I can’t call myself a tactical athlete.  I work at a desk at 3-letter agency.  The Army won’t make me put on a ruck or go to the range again for years, if ever again.
I’m 6’8″, 250 pounds, about 18% body fat.
If anything else will help you make a recommendation, just ask!

ANSWER

Our Busy Dad Full Gym plans would work perfect – but it requires a 60# sandbag for our chassis integrity work. Perhaps the gym would let you keep one there?
If not, look at 367 Strength.
– Rob

 

Leave a Reply