Q&A 4.14.22

QUESTION

I’m looking to apply to the Canadian Army in the next 6 months or so and was looking to get in shape.
My current strength and conditioning is abysmal:
3km run = 8:55/km pace
Pull ups: 2
Pushups: 3
Squats: 14
Any suggestions on where to start would be greatly appreciated
Thank you for your time

ANSWER

– Rob

QUESTION

I have purchased your bortac workout plan. I have about 6 months before the tryouts should i just run this program 3 times?

ANSWER

No –
Complete the Bortac Selection plan now, then take a week’s full rest.
Then complete Fortitude – or as much of it as you can before ….
Re-completing the full the Bortac Selection Plan directly before selection.
– Rob

QUESTION

I’ve been looking for a program that can improve my strength and endurance with the gear I have. I have a squat rack (bar and weights), bench, and pull up bar. I’ve been doing the stronglifts 5×5 program for a couple months and have made progress but the lack of running is concerning. My goal is strength and the ability to run 6 or so trail miles at a reasonable pace. I currently squat 225lb for rep (5×5) and recently reintroduced running and ran 2 miles at 8:54 pace. Any suggestions for a program that uses compound lifts (which I like) and running? Pull ups (with a plate carrier) are necessary too as I’m a tactical paramedic for our SWAT team and our pt test requires it. Thanks in advance.

ANSWER

– Rob

QUESTION

What program would you recommend to follow the Busy Dad Limited Equipment program?

ANSWER

Plans/order in the Great Plains Tribe Series.
– Rob

QUESTION

I am wondering if I could get a custom programme for this 100km hike am doing in 4 months? Or one of your existing programmes will be ok?
I have a number of your programs and they are all awesome. I train 6 days a week and am in reasonable shape lifting , spin and a bit of hill running.  Will only be able to get a hike in on weekends.

ANSWER

Sorry – no on the custom plan.
From what we do have I’d recommend the running in the 50-Mile Ultra Training Plan. 
I don’t believe you can short cut, or “hack” endurance. To train long, you have to go long.
– Rob

QUESTION

I don’t see any programs under SF Programming/Older Athletes on the website. Where can I find those programs?

ANSWER

We’ve developed age-appropriate programming for older tactical athletes broken down in 5-year increments: 40-45, 45-50, 50-55, 55-60, 60-65.
Article on our approach to older-athlete programming.
– Rob

QUESTION

I have recently finished the Rat 6 Strength plan and I am looking to jump into another plan with my athlete subscription. I am going to TBS on June 6 and my goals are to stick to a plan that allows me to build/maintain my body strength in the gym while also building endurance through small work capacity workouts, runs to maintain a fast PFT 3 mile, and the occasional ruck run to build weighted endurance. I was wondering if you would be able to recommend some programs that mirror these goals that I can train with, as I am having difficulty narrowing down which one I should start next. Thank you for your assistance.

ANSWER

You’ve got 14 weeks until June 6:
Weeks.    Plan
1-8          Valor – Repeat week 6 to stretch this plan to 8 weeks.
9-14         USMC TBS Training Plan
– Rob

QUESTION

I plan to complete the Norwegian Foot March in November and wanted to know what plan(s) you recommend?
The Norwegian Foot March consists of an 18.6 mile ruck with 25# weight (before water and food) that must be completed in 4.5 hours.

ANSWER

Depending on your incoming fitness, the Rucking Improvement Training Plan will work. Use 25# for the ruck load in the plan, and start 15 weeks out if your fitness is suspect. If not, start at week 6 and complete weeks 6-15.
– Rob

QUESTION

I am 8 weeks out from starting TBS, so I am starting the USMC the basic school plan under MTI. Since I have no o course near me I am going to do the alternative. Should I be doing this in my boots? Or does that functionally not matter?
Also, for the rucks, should I include in the final weight what my vest weighs as well if I ruck with it? As in 50 in the pack, 14 for my vest or focus just on weight in pack.

For some rucks (depending on the company) the platoon will wear their flak jackets. I don’t have the exact set up seen at TBS, but I have some older gear. I know it’s more uncomfortable but it is more realistic.

I experienced great success with the OCS/PFT plan and tended to lie in between the mens and womens weights suggested. I start this tomorrow (already ran a PFT).

Thank you for your guidance.

ANSWER

Yes on boots.
Vest? Combine the weight between the vest and the ruck to get to the prescribed weight.
– Rob

QUESTION

I’m trying to keep to many things going at a time. 43 yr old father of 3 boys 15, 13, 8 who are elite level soccer athletes. I play adult  (rec) soccer and like to ski, hike and hunt with my boys as well.
I am overweight or over muscled at 205lbs and 5-7.  Have had ACL replacement and shoulder injury that won’t heal.
Looking to keep up with my boys. Still be competitive -ish on soccer field against the late 20 -30 year olds but I’m reasonable.
I do kettlebells and cardio as my workout now. (simple and sinister by paved). What do you recommend?   For a dad trying to keep up with his boys and ego. (Also taking testosterone injections to help with my workouts).

ANSWER

Our SF40 programming is efficient, and age-appropriate for you. Start with SF40 Alpha.
– Rob

QUESTION

If there is such a thing…
Overall fitness. Some mountain climbing – some kitesurfing- some this & that.  Just want to be in the best ‘all-around’ shape.

Can’t run much due to hip replacements but otherwise, good to go.

Access to full gym.

Have used your mountain and skiing plans before and been in gym since but want to get back to your programming.

ANSWER

– Rob

QUESTION

I am 28 and have been inconsistently doing MTI programs since I was 17 or 18. Somewhere around there. (since it was military athlete)
I am a decade older and with that, although i’m still in great shape and have high T for recovery) i have a few questions.
My plan is to, basically, follow these plans at least most of the year for a long time.
Right now, I am doing RAT-6 with my brother & I am wondering, after week 8 what should I do for 2 weeks post program? Do you have any suggestions?
– Should I jump right into another program?
– Give myself time to totally rest?
– Maybe do a 4 week bodyweight training program as my body heals?
– OR do you have some other suggestions?
Also, what is your take on intermittent fasting? I personally do not think it has a place in these programs, but could be useful if confronted with some type of serious illness.
– How long have you been eating well, consistently?
Again, thank you for providing such details and well thought out programs. They have kept me in phenomenal shape over the years and helped me ensure the physical pillar in my life stays tight.

ANSWER

Programming … best to follow one of our base fitness packet of plans. If you’re a military athlete, do the Greek Hero Packet of Plans. If you’re a civilian, follow the Country Singer Packet of plans.
You can roll right in right after Rat 6.
Intermittent Fasting – we recently completed a mini-study on this and found it had no effect over eating clean. I personally found it unsustainable – but others like it.
– Rob

 

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