QUESTION
I’ve been perusing your site for a while, leafing through your plans, articles, and Youtube channel. I’ve volunteered with local Search and Rescue for the past year and a half, and that timeframe represents the vast majority (if not entirety) of my experience with loaded hiking (45 lbs of gear) and mountain traversal. I’m not unfit by any stretch, but conditioning and endurance are unquestionably my weakest links.
I’m curious which of your training plans you might recommend to help develop more appropriate engine for mountain rescue. To offer some localized context, in addition to the weight of the gear I carry: Tucson’s elevation is roughly 2700 feet and the highest point in our mountains is just over 9000 feet; we can see considerable elevation gain/loss on trails over a short distance; seasonal weather can include mountaintop blizzards, 115 degree summer afternoons, and monsoon flash floods; we also utilize gear such as stokes baskets (I’m actually writing this after an overnight SAR mission consisting of a four-hour stokes-out) on technical, sketchy trails, which necessitates considerable physical effort.
Anyway, I’d love to hear any recommendations you might have. Thanks for your time.
ANSWER
This plan was specifically designed to prepare NATO soldiers heading to downrange deployments in mountainous regions of Afghanistan. It’s a sport-specific training plan designed to build legs and lungs for uphill and downhill hiking under load. It also trains work capacity, upper body strength, core strength, etc.
– Rob
QUESTION
I had a few questions about which programs would be best suited to help me pass RASP and make selection. I have an 11X opt. 40 contract and leave for FT. Benning, July 17th. That being said. I have already completed the on ramp program, and am starting the Third week of Hector tomorrow. After Hector I was planning on doing Apollo. Is there another program that will help me build the base of my pyramid better before I start the RASP selection plan. I would also like to say your programming is amazing and I definitely will be using it till the day I die.
ANSWER
– Rob
QUESTION
hi rob…i’m a very fit soon to be 58 yo male. saw some of your w/o’s in recent men’s health magazine. i’m tired of my existing w/o regimen but a little overwhelmed w all the options on your website. can you help me? i’m old school and have never even considered a coach, let alone a virtual one. i do have age related limitations. surgeries on both knees, r elbow, r shoulder. everything works, just not as well as it did 10 yrs ago. i completed a tough mudder 5 yrs ago, no problem, considering another one this summer to see if i can and to piss off my lazy buddies.
ANSWER
– Rob
QUESTION
I was sorting through training plans and was wondering what you recommend that includes burpees (alot of them) mountain climbers (for some reason Everytime I do these my legs tighten up and burn out fast) and running(one one of my biggest weaknesses). Something that includes bear crawls and just overall bodyweight exercise. I was in a state police academy but ended up getting injuried. I’m getting my name back on the list but I want these weaknesses to become my strength.
Goals:
Run 1.5miles in under 9minutes
Run 3.5miles in under 21minutes
Do up to 200 push-ups in a row or more
Do as many situps as possible in a row in a minute
Do 100s of burpees without stopping
Be able to do mountain climbers for a long time
Continue to lose weight to make achieving these goals easier
Let me know what you recommend. We did alot of burpees, mountain climbers, bear crawls, holding a push up position and holding the down position.
ANSWER
– Rob
QUESTION
Back in 2012 I purchased a Goruck challenge plan from Rob and it really helped me prepare for it and I did well. I just signed up for an event where you ruck 50 miles in 20 hrs or less, with a 20-30lb ruck. The event is 12 weeks away. I was wondering which program do you recommend for this event ? I have seen a few on the site, but which is best ? I am 49 yrs old. Thank you,
ANSWER
Ruck where the plan says run.
– Rob
QUESTION
Need advice on which plan to use. I report in 6 weeks to be a ranger instructor and for some odd reason I have to take all the physical test again. I am in decent shape, have been doing the best ranger workout but felt like it neglected my ability to do a lot of push ups. I want to continue to gain strength and size result because I’m a skinny dude but at the same time still be able to be a runner. Any advice would help
ANSWER
– Rob
QUESTION
Just signed up for the athlete subscription and really excited to start training. My background is ~4 years of on/off crossfit. I am in the military so sticking with a single gym as I move around and deploy has been difficult, looking forward to using your website to provide some stability to my training.
Looking for recommendations for a general fitness plan. I am a pilot in the Army so my job is not particularly demanding physically, so I don’t think any of the military plans are well suited for my goal of general health and fitness. I am recently returning from nearly a month+ break in training so I am looking for a good “foundation building” plan to start with. Any recommendations would be greatly appreciated. Thank you for what you guys do!
ANSWER
QUESTION
I looked at your website after learning about your company from the current issue of Men’s Health.
Here is my goal: I have signed up to climb Kilimanjaro in early September. I am traveling with Wilderness Travel on the Lemosho-Crater Camp Route, with 7 days for the ascent.
Here is my situation: I will turn 66 in July. I currently weigh 195, which is probably 20 – 35 pounds above where I should be for a male 5’7”.
The last time I did anything serious mountain-hiking wise was back in August, 2009, when my wife and I trekked to Machu Pichu and went with an REI group along the High Inca Trail (aka the lodge trail), where we topped out at 15,200 ft. before beginning the descent to Aqua Caliente. Back then, after training on hills and mountains in Southern California (I live in Los Angeles), I was at 167 pounds, and felt like I was in pretty good shape (at least cardio wise)
So, I need to drop weight, build up my hiking legs again, build up my cardio endurance, build up my upper body strength (although my understanding is that at Mt. Kili I will probably only be carrying a day pack with water, camera, some snacks, etc., or maybe 20 pounds), and practice with climbs (the highest I will be able to train in the Sierras is a bit over 14,000).
I realize that I am probably not a typical client for your various training regimens, but looking at your website makes me think that some of them can be easily adapted to my needs.
I would appreciate any advice you might have for me.
ANSWER
My guess is that our stuff will be too intense for you at your current level. From what we do have you may want to look at
Bodyweight Foundation – perhaps try the “sample training” and see how you do.
– Rob
QUESTION
Question for you on my body weight and your standards for LE athletes. I’m moving through the COP Movie Packet, and it has been outstanding in every regard. I love the philosophy of strength per body weight, as well as the idea that you shouldn’t have unnecessary mass for situations that require you to be pulled or carried by a partner, etc. That being said, I am 27 years old, 6’ 2” and weigh 195lbs. It feels like a good weight, but I have never been able to break 200 lbs at any point in my life. I would like to weigh more for the sake of being out on patrol/intimidation, physical situations, etc- but I would like to know if this is a concern I should even have, or if you would say that this is an appropriate weight for my height.
If not, then do you have any dietary tips for gaining through eating, instead of using supplements? I currently use none.
ANSWER
Another 10-15 pounds would be good, but at 6’2″, you’re not a small guy. You could increase your protein intake via a whey shake after training and before bed to see if that will work and perhaps complete the Ultimate Meathead Cycle. But in general, you could just be a hard gainer. It would be different if you weighed 175#, but at 195#, you’re in the general ballpark for overall weight and should have plenty of presence for intimidation.
– Rob
QUESTION
I started the Big 24 strength program and was wondering how long my rest between sets should be?
ANSWER
Each circuit includes a stretch. The Stretch is your “working rest” – about 60 seconds. After the lift, stretch, chalk, etc, you should be ready to go. However, as you progress through the plan, it gets harder, and you simply may need to take more rest to complete the prescribed 3 reps. For example, at the beginning of the progression, we’ll finish a session in 50-55 minutes. At the end, we’re finishing at 70-75 minutes.
– Rob
QUESTION
Quick question on the military on-ramp training. Do you have any suggestions/substitutions for the sandbag throw and chase or sandbag keg lift? I just started the On-Ramp today, so tomorrow I have the throws, but don’t have access to sandbags at my gym.
If you could help me out with some different exercises to substitute, I would appreciate it!
Thanks in advance!
ANSWER
Best to build your own sandbag and take it to the gym. This is what others have done. In general, we’ve found no good subs.
You could do light power clean and push presses for the sb clean and press, and Kneeling Keg lifts for the standing keg lifts using a 45# dumbbell or 20kg kettlebell.
– Rob
QUESTION
My daughter will be 16 in about 5 months. She’s interested in doing weights or strength training to improve her running. She does cross country (5k distance) in the fall, and right now track season just started. She runs the mile and half mile. Would one of your programs have what she needs? What would you recommend?
ANSWER
My concern now is that any extra work would interfere with her track-based training. Given that, I’d recommend she complete the Tuesday and Thursday sessions from the
Running Improvement Training Plan.
These sessions deploy our Leg Blaster progression for leg strength, and also include chassis integrity (core) work. It should be perfect for her.
– Rob
QUESTION
I have been nursing a strained Achilles tendon since November, no running or plyometrics, physical therapy for 4 weeks, and nothing is helping. The next course is a cast for 6 weeks to try and rest it in order to heal it. I have been going crazy without being able to do “cardio” and have been lifting weights to try and keep up my strength. I was looking at your leg injury program as a potential to keep me motivated and not depressed while still getting stronger. I am active duty Army and will have to take my APFT in April. I will be able to conduct the bike test in lieu of the 2-mile run but I was just wondering if I would be able to do this program while in a cast or walking boot? Are the exercises demonstrated or at least explained? Things like the Mantis and Mr. Spectacular?
ANSWER
You’ll be able to do the
program in a cast.
Unfamiliar exercises are
here, and you can always email.
– Rob
QUESTION
I was following your Backcountry pre season training before Christmas, I was wondering what “in season” training you would recommend?
I can see there’s the normal in season work out, I was wondering if there was something more Backcountry/skinning orientated?
Also, regarding the step-ups – the weight carried, should this be my total ski set up weight I.e. the combined weight of my skins, skis, backpack right down to underwear?
What do you think to adding ankle weights? I say this as a single boot plus crampon can be 1.5kgs alone. Or is the idea of the step ups just to train the muscle rather than to train the body for the the weight it will experience in the field?
Thanks,
ANSWER
1) I’d recommend the sessions in our Mountain Base programming, 2-3 days/week, taking Mondays and Friday’s off. Look at
Mountain Base Helen. This is general mountain-base training plan.
2) You can add ankle weights if you’d like. You can also get in your gear and skin on a treadmill at an incline. We’ve done that before. Yes on the pack weight.
– Rob
QUESTION
I’ve been in le for 18 years. The last 13 in swat. Now I’m the old Sgt (43 yo). Trying to keep up with the new guys but I do know the limitations. Looking to pick a program
ANSWER
I’d recommend the plans and order in the “
Gun Maker” series for full time SWAT/SRT. These training plans are designed as day-to-day programming for SWAT/SRT and concurrently train relative strength, work capacity, chassis integrity and tactical speed/agility.
– Rob
QUESTION
I have a selection date in 7 mo, the ruck based training packet is right at a year. Are there any suggestions on how to trim it down?
Thanks!
ANSWER
Cut weeks 1-8, and 37-44 from the
Packet as prescribed.
– Rob
QUESTION
Me and my LE partner have done multiple plans with great success, but we are kind of at a cross roads. We have done the GUN Series , Spirit series, SWAT selection, bodyweight foundation, and then several of your legacy programs. We are both investigators with a 3 letter agency and both on are agencies SRT team. We took a break from your programming for about the last 2 months. Your programs are amazing (ran them about 2-3 yrs straight), I’m just a meathead at heart, so I went back to a program I have done multiple times to put size on. Well we finished that and are trying to figure out the next workout plan. I see that you have done a movie series and I’m extremely interested in the Dirty Harry Gym Based Endurance, (60 mins of none stop exercise) and wondering what your thoughts were on the results?
On us, we are both in good shape, but are not where we were in regards to work capacity when we ran your programming. We also have a fitness test coming up in about 5 months which has the 300 meter run and 1 1/2 mile run (we use the FBI PFT prior). I’m a bigger guy, (6’3, 245lbs) so I know I need to start getting my calves used to running more. I run about once a week now, with either intervals of 400s or 800s. My calves always become a problem when I’m training up, so I need to be careful.
Anyways I’m not sure if we should do the bodyweight build, Cop movies, Seiko program, or just redo the gun series. I’m open to suggestions and thank you for the work you do. $29 a month is nothing compared to what I’ve gotten out of your programs and site.
ANSWER
Keep it fresh and go with the Cop Movie plans. You have such an advanced training age you should adjust fairly quickly.
You also need to lose 20-25#. I don’t care if you’ve got 3% body fat. That extra weight is not good for your knees and low back … plus you’ll move faster. No extra bench pressing or curls …
– Rob
QUESTION
My little brother who is about 16 is trying to perfect his craft in football. Seeing as how there is no weight training program over the summer available to us it’s something we have to come up with on our own. When I was about 20 in Afghanistan using your program for skinny guys (which worked) I remember scrolling through the plans and seeing something sort if similar to a bigger faster stronger program for young athletes in high school. Please let me know if this program or one similar for putting on size, explosiveness and speed is still available.
ANSWER
– Rob
QUESTION
I am currently in the process of enlisting into the US Army as as an 18X (Special Forces candidate) or option 40 (RASP). I leave for basic in around 7-8 months and I would like to know which training plan would be right for me?
I just finished 3 months of endurance/ apft work now i moved onto hypertrophy style training because I found I was lacking strength in certain areas like the squat.
ANSWER
I recommend you follow the plans and programming in the
Ruck Based Selection Training Packet, finishing the final plan in the packet, the Ruck Based Selection Training Plan, directly before BCT.
The packet is 12 months of training – so you’ll need to cut 16 weeks.
Cut weeks 9-15, and 37-44 from the packet order.
– Rob
QUESTION
I am from Australia and I am very interested in purchasing one of your training packages, I am in the process to join the Army and my main goal would be to join Special Forces and attempt at either SAS or Commandos in the next few years.
I am thinking of purchasing the Rookie Training Packet to get started and get my body used to the kind of work it will be put through. Would this be a good starting point? I consider myself to be decently fit and can confidently pass my Army’s current BFA which consists of a 2.3km run in under 12 minutes, 40 push ups and 75 sit ups.
I was also wondering if you could suggest a good meal plan, as in protein per kg or how many meals per day? I currently sit at 75kg.
Also for weight numbers with training equipment such as 80# or 25# is that in kg or?
I look forward to hearing back from you.
ANSWER
Nutrition –
here are our recommendations.
25# = 25 pounds, 12kg (or so)
– Rob
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