Q&A 3.18.23

by Mintra Mattison

QUESTION

I am currently about to start the run/ruck training program and i was looking at the workouts like the sandbag getup and good mornings. You have it listed as doing those specifically with a sandbag/backpack. Is there a difference if i did it with a barbell for the good mornings and a kettlebell for the getups?

ANSWER

Barbell is okay for the good mornings, but there’s no sub for the sandbag getups. You’ll need a sandbag.
– Rob

QUESTION

I’m planning a CO backcountry elk hunt with three friends in November. They are all out of state and have never been on a backcountry elk hunt. Do you have a physical assessment for backcountry hunting, similar to what you have on the tactical side? I’d like to share this with them to help provide a realistic assessment of where they currently stand and demonstrate the physical realities for this type of hunt. This will help identify any areas of improvement needed and highlight the need for each of them to complete a training program, like your Backcountry Hunting packet in advance of our November hunt.

ANSWER

No … closest would be the Wildland Firefighter Fitness Assessment.
– Rob

QUESTION

I am 35 years old, 190 lbs on the stockier side. I am an e7 in the military as an infantryman and I currently work in federal corrections working on transferring into the USMS. I am looking for a program and came across your programs recommended by a friend of mine. I am looking to get in shape for both my military and law enforcement carrier. Which plan would you recommend for someone like me. I want to loose weight, optimal weight is 175 lbs but I also don’t want to maintain my muscle size. I am currently at a school so my workouts have been limited. I usually workout 4 to 5 days a week when I am home. I’ll have a full gym and my home gym at my disposal. I have just been doing light cardio, and then a generic push, pull weight program. Can you guys help?

ANSWER

I’d recommend the plans/order in the Spirits Packet for Full Time LE Patrol/Detective – beginning with Whiskey. These are multi-modal training plans which concurrently train strength, work capacity, short endurance, chassis integrity, upper body hypertophy and tactical agility.
Fat Loss is 95% diet related. You can’t outwork a shitty diet. Here are our guidelines.
– Rob

QUESTION

I’m currently being seen for a back injury, and after 1 surgery and years of pain I’ll be undertaking a 2nd surgery and I’m looking to the after.

I’m looking for training that I can undertake post surgery that will take my fitness from zero to hero levels and also aid in avoiding future injuries.

I was wondering, in your expert opinion, if any of the programs would be good for a fitness newbie that is literally starting from the beginning.

Any guidance is appreciated, thank you.

ANSWER

Post surgery and after being released by the doctor to train, start with Bodyweight Beginner. Follow it up with the Low Back Fitness Training Plan.
Take it slow and be smart.
– Rob

QUESTION

Looking to see if you would be able to create or have something already that would prepare me for competing in the tactical games.

ANSWER

– Rob

QUESTION

I’ve been doing your USAF PAST program and have seen great progression on my run and cals, with the exception of push ups. Are there any accessory exercises you’d recommend to help break a push-up plateau?

ANSWER

No …. not different exercises – but you can use different programming. See our Push Up Improvement Packet for different progressions.
– Rob

QUESTION

Army infantry here, 36 and just getting over a back and hip injury. Fully cleared to return to normal workouts/PRT Monday. I was down off and on mostly off for the last 6 months. While down I gained a good bit of weight and now it’s time to get back to work. I have a low speed school in October I need to be in shape for let alone the ACFT.
What plan would you recommend for:
-Good weight loss (I know diet is key)
– Body recomp
-Not falling to the rear anymore
Any assistance is as always greatly appreciated.

ANSWER

Our Nutritional Guidelines for your diet.
Just … keep …. grinding.
– Rob

QUESTION

I’m going into my second week of the program.  My question is, do you advise working out before or after I do my mat training?  I train 4-5 times a week for an hour each time in the middle of the day.   I’m 57 years old and have had to scale down some of the weights for now.

ANSWER

After. You never want fitness training to interfere with technical practice because of fatigue.
– Rob

QUESTION

I am an over 60 male who enjoys a number of outdoor activities, with whitewater kayaking being the main sport. For preseason prep, would you suggest your preseason plan or your 60+ plan, with a day or two/week of kayak work? Current training consists of 2/week of kettlebell work, one day in climbing gym, and 2-3 days of hiking or indoor aerobic work.

ANSWER

Kayak / Paddling Pre-Season Training Plan … if you’re serious about your whitewater kayaking. The fitness demands of Whitewater Kayaking are the same for everyone – the river isn’t concerned with your age.
– Rob

QUESTION

A friend of mine pointed me to this site and I am very excited to take advantage of so many opportunities. But all marathons start with a first step and it is here I am hoping you can help.
I am 53, retired from the Marine Corps in 2015. I stay active but am no longer a fit, disciplined, military athlete. What would you recommend for an introduction, get back after it program for starters to gain some baseline fitness, routine, and discipline back to then go after more aggressive future goals later.
Again just a foundational cardio and muscle fitness regime.
I have great run routes hilly and flat in my area. Right now I belong to Planet Fitness so access to some free weights, mostly machines. I have a 30 year history of random home stuff.  I am not against acquiring the necessary gear.  I am looking forward to hearing your recommendation.
Thank you in advance for your timely response. Looking forward to getting started.

ANSWER

I’m 54 and have created a set of plans for older athletes. I’d recommend your SF50 programming for you – start with SF50 Alpha.
– Rob

QUESTION

I’m aiming to be a STO in the Air Force. I’m enlisted and am currently working on my bachelor. Could you lend some thoughts on how I should start, and which programs you would recommend. I’m currently deployed and there are no pools available so for the next couple months I won’t be able to spend time in the water. I’m 20, 5’7, and 130 pounds, not sure if those information were needed but just in case if you needed them.

ANSWER

Start with the Virtue Packet of plans, beginning with Humility. Email back when you return to the states and a pool.
– Rob

QUESTION

I’m training to be a U.S. Navy Aviation Rescue Swimmer. I’ve been training over the past several months and one of the primary exercises that I must pass in the Navy Physical Screening Test is push-ups, which I am currently having trouble with. I have been doing them consistently I’ve the past several months and have seen little results with respect to the amount I can do in two minutes (30-35). Could this be a programming error, or a strength deficiency, and I was wondering if the push up program that is offered would assist with my results.

ANSWER

Complete the plans in the Push Up Improvement Packet.  Each of these 3 plans has a different progression methodology for push ups.
– Rob

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