Q&A 4.12.18

QUESTION

Over the past two winters your Backcountry Ski Training Plan has been excellent and I have enjoyed the benefits.

However, now I am in a pickle. I am a Wildland Firefighter for the US Forest Service and have currently been a guinea pig for the past two pre-season years for a program they have been working/collaborating with. After pre-season that program is over and I train on my own and with some of the guys on the crew. I have been thinking about the Army and have looked at some of your training plans that interest me, but am not sure where to start. This is because it is in the middle of fire season and I can be gone 2 weeks at a time, working 16 hour days chain sawing trees down. If you have some good suggestions, that would be great!

I am a past D-1 collegiate distance runner and obviously hike with my pack on all summer. My forest service gym is limited to a bench with plates, dumbbells, weighted vests, pull-up bars, and a lat pull down/tricep extension machine.

I am looking for a plan now.

It is also fire season as it started early down south and that is why I included the complications of working during the season.

Thanks,

ANSWER

I consider Wildland Firefighters “Green” tactical athletes – the same as military infantry, and special forces. More HERE.

Correspondingly, I’d recommend you work through the plans in the Greek Hero series, beginning with Hector.

– Rob

QUESTION

We’re ready for our next plan. Thus far, we’ve completed, in order:

Fat loss
Bodyweight foundation
SF45 Alpha-Delta (finishing Delta on Friday). All the SF series has been outstanding. We very much appreciate an eye toward fitness for “older” athletes with typical wear and tear. At this point, we will gain strength, and feel comfortable popping off 16 to 18 miles off the couch.

Looking toward a trail marathon as goal in early fall. Also, want to continue strength gains.

I looked at Ultimate Work Capacity and seemed interesting. Would love to get your take on programming for now with an eye toward a distance run, or Ragnar trail late summer early fall.

ANSWER

Move to the Greek Heroine Plans, starting with Helen. Might as well join a climbing gym and do the climbing sessions also.

Trail Marathon? – Ultra Pre-Season Training Plan the 8 weeks directly before the event.

– Rob

QUESTION

I’m interested in subscribing. I followed the links and considered just shopping all programs but I wasn’t sure if I could do that. Seems when you subscribe you can choose any program but once you choose one that’s the only one you can access.

My immediate goal is to lose some weight and the nutrition guidelines will be helpful and I’d like a 6-8 week program to start. We may still get some more snow before winter is over. What program would you recommend for losing weight that doesn’t yet require much running? I’ve got room in the basement for your shuttle runs, and step ups, but running outside may not be a possibility for the immediate future.

ANSWER

If you subscribe you have access to all the programs – you’re not locked into only looking at one at a time.

Plan? Tequila.

Weight Loss – make sure you fix your diet. Here are our recommendations:

http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

I’m running a Ragnar Ultra Race in mid-July in Tahoe.

Totals:

24 hours

34 miles

6400 ft elevation gain

Avg rest between legs is 2.25 hours

Leg 1: 3.2 miles, 400 ft gain

Leg 2: 6.4 miles, 1400 ft gain

Leg 3: 7.1 miles , 1400 ft gain

Run each twice

What plan?

The Spartan Ultra Beast looks like the obvious choice. However, I’m 3 months post shoulder surgery and will have a fairly relaxed but detailed rehab routine with a physical therapist up until the race so I’m not worried about this plan including upper body strength.

Thanks for your help. Love your work and the subscription.

ANSWER

If there are obstacles, the Spartan Ultra Beast Plan. If not, the Ultra Pre-Season Training Plan.

– Rob

QUESTION

Guys, I’m at a crossroads physically.
After the Marine Corps I was lucky enough to work with a hotshot crew and now, well needless to say, a desk job as an engineer. All the years preparing physically and training for a purpose have left me questioning what my goals are now!
I have purchased several plans with the most recent being Barboosa.
I think at the end of the day, all said and done, my goal is overall effectiveness functionally.
I’m not looking to deadlift 500 lbs or squat 450, but I am in search of that balance between endurance and strength. I always find, my strength goes up, endurance goes down, endurance goes up, strength goes down.
It’s like a cycle I can’t seize.
I enjoy rucking, I kayak, Mtn bike, lift 5 days a week, run 4 to 6, whitetail hunt.
If I can find this balance of endurance and strength, I think I would find the goal in mind. I realize more specific training requires a tuned approach.
Generally speaking though, as an in shape man, that wants to continue to keep, not only the mindset, but the physicality of being prepared, agile, strong, endurance oriented, fast, and fun….would you recommend a new program to me?
Fortitude? Achilles?

ANSWER

Fortitude is awesome and a great place to start our stuff if you’re fit. This plan has a strength and endurance focus but does hit some work capacity and chassis integrity.

If you want to avoid ruck running, yes on Achilles.

– Rob

QUESTION

Obviously the Jane Fonda is a brutal exercise, but it’s clearly harder for me on my left side. I’m guessing I uncovered an imbalance in my hip flexors or gluteus medius on the left side.

Is there a prescription for working on this imbalance or should i just do more sets of Jane Fonda?

ANSWER

Not sure the issue – could be strength, could also be nervous system – ie. your right leg is your dominant leg – so it’s stronger. Just do the Jane Fondas prescribed.

– Rob

QUESTION

I am doing the swat selection workout, prepping for my operator school. On the days such as session 14, 10rounds every 3 minutes of devil dog and all the additional stuff. Am I doing all that in 3 minutes? I don’t come close to doing all that every three minutes.

ANSWER

It’s not impossible – our lab rats were finishing at around 2 minutes: http://mtntactical.com/exercises/devil-dog-circuit/

Work faster and extend the interval to 4 minutes.

– Rob

QUESTION

What would you recommend in a packet to build up to the USCG Rescue Swimmer plan? No specific time limit. For a female candidate requiring extra focus on a strength base.
Also, do you have any thoughts on developing grip strength?

Thank you for your time,

ANSWER

The plans and order in the BUD/s Selection Training Packet would be a good lead in to the Rescue Swimmer plan.

– Rob

QUESTION

Quick question about substitution of exercises, in January I had a quick knee scope to remove some loose debris, as a result I’m missing a bit of cartilage now. I’ve cleared rehab and am working through the post rehab training packet. I’m slated for SWAT selection at the end of May and am planning on starting the SWAT selection training packet April 1. My question is should I be substituting some of the running / sprinting events with lower impact ones like aerodyne for sprints / elliptical for longer events, my rehab and surgeon seem to think that’s the way to go. Also if you agree what would you sub with? I’m experiencing no pain when running so I’m on the fence as to subbing it just doing.

Thanks for the input.

ANSWER

I’m not a doctor, and can’t give you medical advice. From a coaching perspective, you don’t want the first time you’ve run in several months to be at selection.

Airdyne and elliptical? About as the best you can get for super low impact.

– Rob

QUESTION

In reference to the ruck improvement program, should these rucks be conducted on paved surfaces, trails, overland or a combination?

ANSWER

Because the plan involves assessments and assessment-based intervals, the surface you use and the assessment course, should be the same. Trail or dirt road would be best.

– Rob

QUESTION

I am applying with the border patrol and have gotten a decent ways along in the employment process and was looking for a plan to get in better shape for the academy should I be offered a job. I have been on weight watchers and am down ~53 pounds and have been in the best shape of my life, and I have already taken and passed the Border Patrol PFT-1. I am currently a senior in college and our campus gym has almost everything listed in the sample training week for this program. If I were to purchase this plan, what could I do to make up for the Sandbag Get up and Run?

ANSWER

There’s no substitute for the sandbag work. Be resourceful, make your own sandbag, and take it to the gym. Others have done this.

– Rob

QUESTION

I am k9 handler at my agency and our main priority is tracking suspects through all different terrains, water, fences, and possibly fighting the bg at the end..

I want to keep most my size (210) and strength, but become more explosive, agile, flexible and take my stamina to another level.

Which program would you recommend for this job.. I run at least 2 or 3 tracks a night as well as other k9 requests we have on a nightly basis.

I don’t want to have to worry about my physical conditioning when I’m reading the dog, giving updated locations, and then being in a fight at the end.

I’m sure your programs are all good, I’m just looking for something specific to what I do and help me sustain the physical conditioning for years and years down the road.

Thanks for your time,

ANSWER

I’ve recommended other K9 handlers complete the day to day programming we have designed for full time SWAT/SRT because of the limited endurance elements. These plans are found in our Gun Maker packet, and can also be purchased individually. Start with Ruger.

– Rob

QUESTION

I’m a little bit over a year out from hopefully attending a&s what packet would or training plan would you recommend? I’m currently on week 6 of the on ramp.

ANSWER

Complete the plans and order in the BUD/s Training Packet, but replace the final plan in the packet with the USMC MARSOC A&S Training Plan. You want to time it so you complete the MARSOC plan directly before selection.

– Rob

QUESTION

I’m trying to figure out what program to purchase or a monthly subscription. Some things about me….I prefer functional muscles workouts, I am a wrestling coach, I have a few of your sandbags, and a bunch of KB. I’m 47, my body gets beat up to much by running but I like the benefits of running. I believe I need more of a structured program, I like having energy and lately it doesn’t seem like I do. I refuse to believe that my age should have that much of an impact…. I can go on but I hope you can guide me in some type of direction…. I just like having strength and be active…

Thanks in advance and I hope you can help. I would also like to use a program for wrestlers also.

ANSWER

I’d recommend the plans in the SF45 Packet. These are designed as day-to-day programming for high impact athletes ages 45-55. Start with SF45 Alpha.

– Rob

QUESTION

I’ve been looking at the plans you guys offer, but I can’t decide which one to pick.

Currently, I do triathlon training and boxing 2x per week as part of PEX classes at my university.

Additionally, I work on a ranch 3x per week chiefly doing sawyer work and lots of continuous lifting and carrying of cut wood. During the week I also do general strength training.

This May I will be starting as a wildland firefighter on an engine with the chance to detail out on several 2 week rolls with a hotshot crew. My goal is to come in with excellent fitness and impress the superintendents to make it onto a shot crew next year. I want to absolutely crush the BLM fitness challenge.

ANSWER

Plan to accommodate your tri and boxing? Best would be a strength plan – I’d recommend the MTI Relative Strength Assessment Training Plan.

But best plan for you now is the Wildland Fire Pre-Season Training Plan. This is an intense plan, and you can’t double up with tri/boxing.

– Rob

QUESTION

I am looking to attend A&S for MARSOC sometime next year. I am looking at the various packages you have and am interested in purchasing one. I am looking at the Greek Hero package at this point, but I wanted some feedback on what is a good program to build that base foundation for the SOF community. I was a huge weightlifter who has primarily done bodybuilding type exercises for the last 3 year. Also, I played football in college. Currently I am 245Lbs. Any help of suggestions would be much appreciated.

ANSWER

Yes on Greek Hero Packet. These plans are designed as day-to-day programming for SOF. You start with the Military OnRamp Plan which will prep you for the remaining plans in the packet.

– Rob

QUESTION

I am having trouble picking my next plans. I am a mt athelete with focus on skiing; backcountry, ski mtneering, inbounds.

In the summers i mt. bike an average of 40 m/wk.

According to your assessment, which i agree with, i am a bit weak upperbody and core.

So i wanted to do a strength program, 357 or mti assement plan. Thoughts?

Followed by a day to day training in prep for next winter. I was thinking the greek herione package. With this, how many days are spent in climbing gym and can i substitute anything depending on miles biked that wk? Or can i just continue biking while sticking to the plan? Or should i look at another plan?

Thanks for the help.

ANSWER

MTI Relative Strength Assessment Training Plan now, then the Greek Heroine Series. You can sub in extra cycling for the climbing in the plan.

– Rob

QUESTION

Hello, I am currently in the Pathfinder program which can be used in conjunction with any other program. In addition, I have some custom programming for strength work; it will end in a month and a half and I decided to try your system because it seems to be a better fit to what my goals are focused on achieving. What would you recommend for Goruck events? I was looking at the entry level bodyweight program.

ANSWER

Start with the Bodyweight Foundation Training Plan and follow it up with the GoRuck Challenge Training Plan.

– Rob

QUESTION

A bit of background: I am a recent college graduate, 6’0 ft 178-181 lbs, if I had to hazard a guess 15-17% body fat (based off an in-body scan). I have a background in Olympic weightlifting from high school, but joined a fraternity freshman year and fitness went by the wayside. Training has been on and off since sophomore year, but I am a big fan of Dan John’s work. Since then my workouts have consisted of the fundamental human movements (goblet squats, HAT, bat wings, push-up position planks, and farmer carries). Slight mobility restriction in my right shoulder, but I have been consistently working on that and seeing improvements. Endurance work has always been something I have shied away from, I did crew before switching over to Oly lifting. I have a nine to ten month time frame before the PFT. What are your thoughts on training with this time frame and my background?

ANSWER

I’d recommend you start working through the plans and order in the Virtue Packet of plans, which begins with our Military OnRamp Training Plan.

Directly before OCS, complete the USMC OCS Training Plan.

– Rob

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