Q&A 3.24.22

QUESTION

I am looking through your programs right now and would like to get a recommendation for any one of the strength programs my current goals are to increase strength and bring down my two run times as my main goals with muscle endurance and running endurance/mileage increase as secondary goals. Currently, I am eyeing your 357 strength as well as big 3 and 2 mile improvements. I just had a question about the big 3 and 2 mile will there be some Olympic weightlifting included? Currently it’s also a goal to start trying to do some oly lifts to get the technique down. But overall my main question is myself being in the army as a medic on a line unit which strength/running program do you guys recommend best? Thank you have a nice day

ANSWER

No oly lifting in this plan … just solid strength – back squat, hinge/dead lift, bench press, pull ups. If you wanted, you could replace the dead/hinge lift in the plan with the Power Clean, and follow the same progresson.
– Rob

QUESTION

I am planning to attend MARSOC Assessment and Selection. What fitness plans can be recommended to build up for selection that encompasses a well-balanced ruck, swimming, running, strength, stamina, and agility? Please advise. Thanks.

ANSWER

Then follow it up with the plans/order in the Pirate Packet. These are designed as day to day fitness for SOF with water-based mission sets and include strength, work capacity, chassis integrity (functional core), tactical agility  and endurance (run, ruck, swim).
Then, 11 weeks before selection, repeat the MARSOC A&S Plan.
– Rob

QUESTION

I am currently looking for a daily military based program. I would like to get faster, stronger, more athletic. Basically maintain a high level of fitness that it would transition easily into a program for a selection. I was just wondering what you guys suggested?

ANSWER

Plans/Order in the Greek Hero Packet. 
If you’re current fitness is suspect, start with Military OnRamp.
If not, start with Hector.
Another option is to subscribe and do the Daily Operator Sessions – but to access these you need a subscription.
– Rob

QUESTION

Quick question about the smoke diver training package. I’m currently 39 and have approximately a year to prepare for it. I didn’t know if the program would be only good for the 7 weeks prior to the class or if it was something I could use over the year to train toward or if there is a better program to start with to build up to it. Thanks so much for you time and hope to hear from you soon!

ANSWER

You don’t want to repeat the plan again and again for a year.
Instead, do the Smoke Diver Plan now, then work through the plans/order in the Big Cat series, then repeat the Smoke Diver Plan directly before you attend the course.
– Rob

QUESTION

I’m so out of shape that I need to get in shape just to get in shape!! I’m ready to claw my way back and I am looking for a routine to be that first step back, one that I can complete and then build off of. In a previous life I have been very fit. I have been a runner and knew my way around the gym. Do you have any suggestions for one of your fitness plans that would help me build a solid base while remaining injury free, one that I could continue to build off of as I progress. I’ve had two disc surgeries, I’ll be 60 in April and I could stand to lose 50 lbs (but I am not a lost cause, I’ll do the work needed).  I currently push a desk in a law enforcement agency.

ANSWER

Start with Bodyweight Beginner. Email back after completing.
– Rob

QUESTION

So i am an athletes’ subscription customer…And I am a firefighter. I’m making the transition to full-time after years of part-time. Part of the hiring process is a cardiac stress test and VO2 max. It’s all new to me.

Do you guys know anything about this type of test? Is there any training mode that’ll get me best prepared for it? or am I over-complicating things and should I just be running on an incline treadmill?
I’m pretty fit but i’ve always been a terrible runner and also I’m 35 and i find after hard sprints on pavement/treadmill these days my knees always bother the hell out of me. So any other ideas besides running would be welcome.

ANSWER

Cardiac is heart related – can’t help there.
VO2 Max will likely be on a treadmill – so running will be the best way to go.
You can spin row if you have some way to measure power on the bike/rower.  From our programming I’d recommend our Power-Based Endurance Training Plan.
Another which might would would be the High Rep Kettlebell Snatch Training Plan – which you could do with swings if you don’t know how to snatch.
– Rob

QUESTION

I did the training plan for Wildland fire last year and loved it. My current gym doesn’t have sandbags and is a bit smaller. Is there a workout plan that would work for me that has the lifting and capacity split into different sections. I just don’t have anywhere to sprint during my workouts but do have a track near my house. I was hoping for something that would allow me to run and hike then lift if that makes sense  Any help or ideas would be great.

ANSWER

– Rob

QUESTION

I’m currently active and stationed at fort bragg, I plan on going to selection this year and have been training. I Feel really confident and ready, I really want to give myself the best chance and know when I’m there that I’ve done everything and gave my all into the train up. I am most concerned about the land nav, what are some things I can do to prepare myself for the star course?

ANSWER

Land Nav = Orienteering Proficiency + rucking speed.
Orienteering Proficiency – can’t help you there, but I’ve work with many selected CAG guys and one said prior to selection he paid a professional orienteer racer for a couple hours of map/compass instruction and it was incredible. These racers are the best in the world.
Rucking = mode-specific fitness. SFOD-D Selection Training Plan or the Ruck-Based Selection Training Plan (SFAS).
– Rob

QUESTION

May you explain your thinking in how you determine a program’s duration in # weeks?
Example, base fitness programs typically 7 weeks vs. GORUCK Selection is 10 weeks.

ANSWER

For event-specific programming, the more intense the event, the longer the program needed to prepare.
Base Fitness – used to be 3 weeks, then went to 5, now 7. Most have some sort of assessment/progression and we’ve learned that after 6 weeks (7 is re-assessment) the athlete needs to swap up methodology to keep improving. Also – the programming gets stale.
– Rob

QUESTION

Just curious if you guys have a strict sandbag program?

ANSWER

Each of the plans in the Sandbag Packet are sandbag only.
– Rob

QUESTION

Hello, I am interested in your monthly LEO plans but I don’t have a full gym at home and that’s where I do my workouts. I have a squat rack with barbell and steel plates, 75# sandbag, echo bike and my rifle plate vest. Is this enough equipment for your training plans? I have no dumbbells.

ANSWER

Not for these plans – you’ll need a full functional gym set up.
Options:
– Rob

QUESTION

I am in ROTC and will be commissioning as a 2nd LT in the Field Artillery Branch. Eventually, I would like to go to Ranger School. I am also doing a Ranger School assessment (Ranger Physical Assessment) on 10APR. I am looking through your programs and trying to find the best one for me. I am looking to increase strength, work capacity and rucking. I am comfortable with my run time now, but would like to get my body used to rucking at least 6 miles in under 1:15.
So far I have looked into Fortitude, Hector and Ulysses but I cannot decide which one to start.
Any advice will be helpful, thank you.

ANSWER

– Rob

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