Q&A 3.9.17

QUESTION

Coach –

I have been following your site for awhile now – great information.  I am 52 and new to mountain climbing.  I will be climbing Rainier this June and other mountains to follow with my goal to climb Denali in 2018.

I have an athletic background (multiple Ironman triathlons, open water swims, and ultra running) but wore out my hips a few years ago and had them both replaced.  I feel fine and have done extensive hiking and mountain biking and alpine ski all winter.  Just started yoga to try an loosen my hips more.

I am about 6’ and 250# (ran ironman and came out of Marine bootcamp at around 215# – so I have some work to do in regards to nutrition!)

Long story to ask which of your programs you’d recommend AND what are your thoughts on a good substitute for running – as I no longer run with my new hips.  Anything else jump out at you?

ANSWER

First, losing 50# will help with your hips. I’d like to see you under 200# – esp. at 52.

Plans ….. by my count you’ve got about 14 weeks before Rainier.

The 7 weeks directly prior to your climb, Complete our Rainer Training Plan: http://mtntactical.com/shop/rainier-training-plan/

Now … I’d recommend you start with Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/

Diet: here are our Nutritional Guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

Do these, but skip the “cheat” day. Sorry. The Mountain Doesn’t Care.

Take a full week of rest/unload between BW Foundation and the Rainier plan.

Running Sub?  Best sub would be unloaded step ups. For the conversion, think 400m = 50x step ups. http://mtntactical.com/exercises/mnt111-step-ups/

-Rob

QUESTION

Rob,

My son is 17 and has largely been an unmotivated couch potato and as a result he has packed on the weight.  He is 5′ 7″ and currently weighs 253.  As a former Marine this has been a source of tension and frustration for me.  I have tried to set the example over the years by staying active and using positive approaches…but it hasn’t worked.

Finally, this year he has taken the initiative  and shown an interest in improving his health…and recently asked me to help him.   His eating habits aren’t horrible but could be improved… we are incorporating that aspect already.  He also hit me with his desire to join the Marine Corps next year which I explained will be a kick in the nuts for anyone but even harder for those less prepared.

Today I ordered; the Fat Loss Trng Program; the Bodyweight Foundation program; the Chasis Integrity program; and the Core Strength Bodyweight only.  I thought I would start with the Fat Loss and Chasis and when those are done switch to the other two.  Then build from there.

Does this sound like a reasonable approach for someone his age and size who will be new to working out?  I know what works for me…but this isn’t my area of expertise and things have changed a lot over the last several years with the move towards functional fitness.  I will be doing these with him to help keep him motivated and stay on track which may not be as easy (at 45) as it use to be.  Thanks for any guidance you may have to offer!

Regards,

ANSWER

Our fat loss plan is designed for guys 20-30# overweight. Your son should weigh around 145# at his age – so he’s 100# overweight.

You need to be careful … I’m thinking the fat loss plan is perhaps too intense out of the gate.

The main thing is to get him to cut weight. Everything will come with that.

Start with Bodyweight foundation.

This plan includes exercises like in-place lunges, push ups, pull ups, etc. He may not be able to do even one or two reps of these exercises. Be smart …. – you can eliminate or change the exercises using common sense. You don’t want to embarrass him … so, for example, don’t bother with pull ups. Perhaps have him do bent over barbell or dumbbell rows, instead.

This plan includes some distance running. Just have him walk the distance. It’s not necessary to run.

80-90% of it will be diet. Clean up his diet and he’ll shed weight. He doesn’t ever need to be hungry – just have him eat clean, stay away from the junk, and he’ll shed. Lots of protein. Jerky is a great snack. Be sure he gets a “cheat” day. See our recommendations here: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

Be overly patient with him. Seems this could be a crucial time in your long term relationship.

– Rob

QUESTION

Hi,

I’m a female law enforcement officer in Connecticut.  About a year ago I had major ankle surgery.  I’m back to full duty and have completed physical therapy and a work hardening program.  I’m cleared by my doctor for any exercise, the only limitation being to not add weight or keep going when it gets to the point of being painful.  So far this has mostly affected me with doing squats where I’m forced to do a lot less weight than my max.  So I can basically do everything its more of a question of how much weight I can do with certain exercises before feeling pain.  This pain threshold also may change in the next few weeks because I’m getting an injection for inflammation, which is what is currently causing the pain.  After not training as much as I should have these past few months I’m definitely not where I want to be with my strength and physical conditioning.  Which programs would you recommend?  The post rehab plan?  To start off with I was thinking of doing one of the programs in combination with some of my therapy exercises.  I was thinking of doing the subscription for the year.

Thank you,

ANSWER

Start with the Post-Rehab Leg Injury Training Plan: http://mtntactical.com/shop/post-rehab-leg-injury-training-plan-ssd/

This plan has proven itself over the years with athletes in similar situations. It trains both legs, and also includes upper body, core and work capacity training. It’s progressive  – get’s harder as you work through it – and for the loaded movement- allows you to load to where you are comfortable.

Email back on the other side.

– Rob

QUESTION

Rob,

I used to complete the daily operator sessions about a year and a half ago and it kept me in great shape. The problem I ran into is that I began to overtrain because I was doing PT with my unit and the daily operator sessions. I played around with crossfit over the last year but find it difficult to stick with the randomness of the programming. I would like to start functional fitness again and would like to know the best way to balance Army PRT and Functional Fitness. My current unit schedule is:

Monday: 2-3 mile run
Tuesday: Sports PT
Wednesday: Sprints
Thursday: Muscular Strength and Endurance(typically bodyweight movements)
Friday: Long Run or Ruck

Thank you in advance.

ANSWER

What you’re missing is focused strength training – heavy, but not a lot of volume.

You’ll have to do 2-a-days, and train strength in the evenings/afternoons.

From our stuff, I’d recommend Super Squat Strength: http://mtntactical.com/shop/super-squat-strength/

Simple, hard, efficient strength training. Complete the sessions in order, but just 2-3 each week, perhaps Monday, Wed, Thurs.

– Rob

QUESTION

For the “Gray”color coded athlete in your article from a year ago. What training plan/sessions would you recommend? I saw where you hoped to be planning for them, but may have missed what you put out. Is LE athlete appropriate for this?

Thanks

ANSWER

To review … “Gray” tactical athletes are Primarily LE, urban-based tactical teams – full and part time SWAT/SRT. Mission set is primarily urban. (http://mtntactical.com/fitness/5-types-tactical-athletes-fitness-demands/)

Training? Last Fall I built the 4x Plan “Gun Maker” series specifically for Full/Part Time SWAT/SRT Teams: Ruger, Glock, Beretta, H&K. These plans represent my most recent evolution of Fluid Periodization, and concurrently train Relative Strength, Work Capacity (sprinting focus), TAC SEPA, and Chassis Integrity.

The plans can be purchased individually or through the  SWAT/SRT “Gun Maker” Packet: http://mtntactical.com/shop/swatsrt-gun-maker-training-packet/

– Rob

QUESTION

Rob-

Thanks for your great programming and dedication to the athlete of all varieties. I am desperately in search of an article or research that you did/were looking to do in regards to the impact of heavy lifts such as squats over a period of time. I thought I saw something in regards to a study using different training methods using one leg type lifts to encourage chassis strength while limiting damage to knees that heavy squats cause. Where is this article or programming found?

ANSWER

“Garbage Reps” – http://mtntactical.com/fitness/garbage-reps/

– R

QUESTION

I’ve been browsing the mountain tactical website and I am potentially interested in purchasing a program. A little about myself and current situation; I am 23 years old and I am currently serving as active duty in the Air Force. I am going to have the opportunity to retrain into the PJ program in about 1 year. My biggest concern for the course is the water portions. I have been looking at the PJ/CCT/CRO packet as well as the selection packet and I feel the selection packet better fits my needs for the pool if i were to do the ruck based portion first and then stack up the BUDs, MARSOC, and PJ courses. However, all of those courses require a tremendous amount of time and I am looking for a way to fit my training in around a 10-12 hour day. I currently work in a maintenance career field pertaining to aircraft which sometimes mandates long shifts. So my thinking is this; I grew up in Wyoming back packing, so my ruck game and my run game is pretty strong, the surfers from california made me look pretty feeble in the pool on my first attempt at conquering indoc, and with my time constraints the way they are it would be nice to work with a program that focused more on my weaknesses. What do you think would be the best fit for me? Do you think its realistic to expect to knock out the selection packets training plans on top of a demanding work schedule?

Thanks for your input, the website is legit.

ANSWER

You’re right to identify the water work at selection as a significant challenge for guys like us who grew up in Wyoming. The key for that portion, as I understand it, hinges on being “comfortable” in the water.

From our stuff right now, I’d recommend you do the 4-Week Swimming Improvement Training Plan: http://mtntactical.com/shop/swim-improvement-plan/

I’m not sure what you’re current training involves, but if you’re not doing other focused training, an alternative would be the USAF PAST Training Plan: http://mtntactical.com/shop/usaf-past-training-plan/

Training for selection and long days at work?

How bad do you want it?  You’re hardly unique to this challenge.

– Rob

QUESTION

Rob,

I appreciate the time you’ve put in to developing these programs. I’m 42, 190#, likely should be around 170#. Average athlete who currently crossfits with 5 others in my carport. Have barbells, bumper plates, Kettlebells, med balls, squat rack, rower, pull up bar. I’m four months out from meniscus clean-up surgery and the knee is on it’s way back to full strength but gives me fits if I run, ply jump or do double-unders. Leg strength is average while upper body is below-average. My goals are to increase strength, including core; develop better work capacity and ideally lose 20#.

As I recently subscribed, could you please provide me some guidance on the plan with which to start.

Many thanks,

ANSWER

I’d recommend you take a break from the barbell for a spell and kickstart your fitness with Humility: http://mtntactical.com/shop/humility/

Humility deploys bodyweight work to train strength, but it also has a strong work capacity and endurance component.

Also – clean up your diet. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

Hello Coach Rob I have a question regarding the Run Improvement Plan. I live in an area where there is no access to hills, so what would you recommend as a sub for the hill sprints on Mondays?

ANWSER

Do 15 second stadium stair or other stair sprints. A building is fine also.

– Rob

QUESTION

Rob,

So now that I’ve gotten settled in to my new unit I have a little better idea of what my schedule will look like. I’ve got about a week left of Big 24, which I’ve been completing in my garage gym at the house. In the mornings we have company PT at 0630 for a hour but its not a formal program. We just show up and then we can go do whatever we want. The only issue I’ve run into is that I have a 0730 meeting every morning so I have to stick fairly close to the office (I can go in PT’s so I have a full hour). I still plan to work out on my own at home most evenings but I don’t want to waste the hour thats being given to me every morning. I don’t mind throwing some dumbbells or a sandbag in the truck to take to morning PT.

What I was thinking of doing was something like the run improvement plan or afghan pre deployment plan in the morning and then a strength plan or operator session in the evenings and skip the running in those.

My concern with the running plan is the 8 mile runs every week. To be honest, we ran 4.5 last week and it was a struggle. I was sucking wind, my legs were shot, and I was pretty sore the next day. However, I don’t see myself needing to run any more than 4 miles for any unit or school requirement in the near future. The afghan training plan appeals to me because it requires minimal equipment and is more than just running every morning.

My current goal is to just continue building a solid fitness base. I would like to get more comfortable with a 4 mile run but I’m not on a timeline for it and don’t want to do it at the expense of other fitness attributes. Realistically I think I will have 3-4 mornings and 3-4 evenings per week to train. Some days will be 2-a-days, other will be either a morning or afternoon. I also don’t mind training on the weekends. How would you recommend splitting workouts between these times? Which programs would you recommend following?

ANSWER

Options:

1) Humility in the Mornings. No evening training.

2) Running Improvement Plan in the Mornings, Super Squat Strength in the Evenings.

– Rob

QUESTION

I am a former Marine officer transitioning into law enforcement in the next few months. I have used your plans in the past and really enjoy the thought put into the programming.  Do you have a plan or series of plans that would fit for the LAPD academy, specifically to build endurance and body weight fitness while also working towards maxing their PFT (1.5 mile run, push ups, sit ups, and pull ups)? Thanks for the input and keep up the good work, I can’t recommend you guys enough to my peers.

Respectfully,

ANSWER