QUESTION
Hi!
I have purchased the Athletes subscription and I really like your programs and methodology. However, I have difficulties selecting a program and sticking to it, because I end up second-guessing and overthinking.
My goals right now are:
1. Develop my rock climbing technique and skills. I am a beginner level climber. Right now I have access to fully equipped climbing gym everyday if needed.
2. Maintain and develop running endurance so that I could enter few OCR and trail running events later in the spring summer. I do those for fun and I dont have strict goals for placing or setting PR’s
Some of your programs match those goals, for example Danae cycle, but I feel I would need more actual climbing to develop my skills. Do you have suggestions how to modify some of your programs to match my goals? Right now I have been doing two density bouldering sessions with short strength circuit (from Mountain Base Charlie) per week (Tuesday and Thursday), one longer V-Sum session on Saturday and two trail runs (Wed and Sun). I enjoy it but I dont trust myself because I dont have experience setting up this type of program.
Any help is really appreciated!
Thank you and greetings from Finland.
ANSWER
– Rob
QUESTION
I’m looking at getting the Running Improvement Plan, and am nervous about a Knee Injury flaring up again after taking a while off from running regularly. I injured my knee while in the military and just am being extra cautious so I wanted to know what good ways are to prevent said injury from coming back.
From what I was told I had Patella Femoral Syndrome in my right knee, and about the only thing that was done for it was Cortisone shots for two months and a hip realignment. I’m also curious if you think it would be dangerous or not to do a plan like Busy Operator II in conjunction with the Running Improvement plan.
Thanks for what you do, I love your work out plans and am excited to get back to running more regularly. I hope to hear from you soon!
ANSWER
I’m not a doctor and can’t give you knee advice.
In general, it’s best not to double up our plans.
I’d recommend starting with the Running Improvement Training Plan, and doing it alone – the first 5 weeks. The plan includes strength work, and you’ll get an immediate idea of what your knee can do. If it’s too much, switch plans away from running.
– Rob
QUESTION
I just signed up for my subscription and looking for a suggestion on which program to start with. I’m a 35 y/o NSW operator. I’ll be transferring to our basic training command in about 4 months and need to make sure I can hold my own with the young guys going through training.
While I do not want to do a BUD/S specific training plan I’d like to tailor my training with some of those core events in mind. I’d like a program that will
- Improve overall strength without focus on adding size
- Prep for 4 mile timed run
- Improve pull ups/O course strength
- Improve ruck run
I’d like a program that still includes the core strength exercises: bench, squat, DL, clean if possible.I do not have access to a pool right now so no swimming and I’m currently training in a garage gym but I have all the core equipment items.
Thanks and look forward to your suggestion and getting started.
ANSWER
The Greek Hero plans are designed as day to day programming for SOF – and concurrently train strength, work capacity, endurance (running, rucking), tactical agility and chassis integrity (core).
Perseus includes a 3-mile ruck run for time, and a 5-mile run for time, with follow-on intervals based on your assessment times.
After Perseus, and once you get to a pool, switch to the plans in the “
Pirate Series” – these are designed as day-to-day programming for SOF with a water-based mission set and include swimming.
– Rob
QUESTION
I was using the ranger prep program and it was going great. I was on a rest day and did some deadlifting and hurt my lower back. I’m not sure what the injury is exactly but it sucks. I’ve been out for about 2 weeks and slowly working back out (everything but back) attempted to a very light deadlift today and hurt it again. I need to rehab my back. What program would be best?
ANSWER
– Rob
QUESTION
Been a follower of the operator sessions for a few years. I’ve just said goodbye to kicking down doors and I’m looking to transition to the mountain workouts for my own hobbies like snowboarding, climbing, biking, kayaking etc. Where should I start and where should I go from there? Is there a daily program for mountain like there was for operators? Thanks in advance and thanks for all the years of health and top level performance.
ANSWER
Complete the plans and order in our
Greek Heroine Packet of training plans. These are designed as day-to-day “base” programming for multi-sport mountain athletes. These plans concurrently train strength, work capacity, chassis-integrity, climbing fitness (rock) and mountain endurance (running, uphill hiking under load).
However, prior to each season, you’ll want to drop out of the base programming and do one of our pre-season, sport-specific training plans. For example, here many athletes head to the desert in Utah for spring break to rock climb and they’re doing our
Rock Climbing Pre-Season Training Plan.
– Rob
QUESTION
I have an achilles injury and I need to prep for a 12 mile ruck about 7 weeks from now. What are some ways I can continue to train while still focusing on recovery?
ANSWER
– Rob
QUESTION
I’m planning on attending a Spartan Sprint in November. If I were to start training now, purely from an optimization perspective, should I be doing the Spartan Sprint plan over and over again, or are there any other plans I might want to mix in?
If background helps, I am a 25 y/o, healthy male that is a novice in weightlifting and with very limited running experience.
ANSWER
I’d recommend working through the plans in the
Virtue Packet, until 6 weeks out from your event, then complete the
Spartan Sprint plan directly before your event.
– Rob
QUESTION
I am very interested in signing up for your program. My daughter signed up for it a few months ago and highly recommended the program to me. She is in Navy ROTC in college and real bad ass.
I checked your site and I am both thrilled and overwhelmed by all the options.
I thought perhaps if I tell you a little about myself, you could help me choose the right program.
First of, I am a 60 year old woman. I have been athletic during my youth, mostly marathon running. and then life happened, kids, work and all, so there was a long period with very little fitness activities.
I started training again when I was 50. I did CrossFit for 4 years. I had to scale down some things, but I loved it and I had fun. I would still be doing it if we hadn’t moved from Arizona to Texas 2 years ago. The coaches at CrossFit Blade were really really good, and, sadly, I could not find a box even comparable to my old gym in my new location.
I am currently lifting weights at a Starting Strength gym. You may have heard of Mark Rippetoe and his book about weight lifting: the general idea is to lift heavy with perfect form.
I am enjoying weight lifting following the Starting Strength model. However I am looking for another training program. Starting Strength does not include cardio at all, because it claims that lifting not only develops strength, but is also a cardio vascular exercise.
I miss doing cardio, and my body seems to miss it too. I get out of breath easily as a result, when 2 years ago I could do 50 burpees without thinking twice about it. I am looking for a more balanced approach that tackles all aspects of fitness, not just strength.
My goal is to stay strong and fit and enjoy life. And fight the many ailments that often come with age, like osteoporosis because I am convinced that I can do something about those old age related problems.
I hope you won’t mind such a long email from a total stranger. I thought that if I told you a little about where I am in my fitness journey, and what I am looking for, it would help pointing me in the right direction. Please answer at your convenience, no rush at all.
I am looking forward to hearing from you. Have a wonderful day
ANSWER
You’re a little bit outside our age range for general fitness, but I can suggest a couple options.
This plan deploys an initial assessment, follow on progressions are based on the assessment and in this way the plan automatically “scales” to your incoming fitness.
Plan also includes work capacity and running.
Follow it up with the plans in the
SF45 Packet. These are designed for high impact athletes ages 45-55. They are no joke on the strength side, but do have a significant endurance element I seem to like more and more (I’m 49).
– Rob
QUESTION
I wondering if you could advise me on the best path forward for my fitness. I am 44, US Army reservists recently back from Afghanistan. I am a nurse anesthetist assigned to small unit, far forward surgical teams.
I roll BJJ 2-3x week, and have about 30-45min to train the other days. Goals are to max PT test, be able to roll with the young guys and have the physical presence to be the “silverback” in both my civilian and military units.
On my recent deployment I had spent a lot of time in full kit and that extra 40lbs kicked my ass more than it should have.
Thank you.
ANSWER
Based on your time available to train, I’d recommend our Busy Operator plans. Start with
Busy Operator I.
– Rob
QUESTION
I have been training as a powerlifter for 5 years on and off.
A friend of mine in the Australian Army recommend i checkout your site.
I currently lift 4 – 5 days a week, using a strength based program on the 3 major lifts. I don’t do a whole lot of cardio other than the occasional boxing session or a circuit at the end of accessory workout.
I’m not sure where to begin but i know by the end of the year i want to be capable of completing your USAF PJ program.
Is there a test you would recommend to figure out my baseline/ starting point ?
Once i’ve established my baseline, would you be able to suggest a training “pipeline” to achieve my goal ?
Is it still possible to continue my strength training while working my way through your programs to my goal or will i have to change my training completely?
ANSWER
Don’t double up with your outside lifting. These plans are full on. Some include strength work, but overall this will mark a significant change in your programming esp. on the endurance side.
– Rob
QUESTION
My question starts with the assumption Jane Fonda’s and shoulder handjobs benefited me in the past, I felt stronger. I’ve mostly stopped practicing them as they are no longer parts of the programming. Have these exercises been discarded or should they be held in reserve for personal supplementation?
Also, I am about to start big 24 and the work capacity seems to be on the lighter side, is it recommended to follow program as is or, again, personally supplement the program?
I ask because I’m rather uneducated, and very concerned in maintaining current work capacity levels. If it helps, I’m a hobbyist judo player that usually smokes people on the mat endurance wise and I’m worried about losing that.
ANSWER
Jane Fondas and Shoulder Hand Jobs – I’m not sure about their transfer outside of the gym, which is why we’ve moved away from them. Also – our programming has changed some, and these are not appropriate to be worked into a circuit of other exercises. If you disagree and feel they worked for you, keep doing them.
Big 24 is not a hybrid program – it’s a strength plan aimed at increasing strength. Complete the programming as prescribed.
If you’re looking for a hybrid program, look at Valor.
– Rob
QUESTION
Thank you for everything you do for the military and first responder community. I’ve used your training numerous times over the years and keep coming back.
I am former military and current LEO. I’ve been riding a desk as a secondment for the last six months and want to get back into regular training. I’m halfway through the LE On ramp and wanted to follow it up with the Run Improvement Plan. I feel my running is the attribute which suffered the most and wanted to work on it prior to getting on with the spirits package.
Keeping in mind that you recommend hypertrophy for LE, I did want to add some upper body specific training. I was thinking about adding in gorilla complex at 45 or 65lb, power curls with rows, and bench with mobility to the training a few times a week on a rotating basis. I was wondering if you had any other recommendations or add ons to vary the additions and which days or schemes you would suggest for the additional training.
Thank you in advance,
ANSWER
In general, it’s best to find a plan that covers what you need (which may or may not be what you want … ) and complete it in isolation. Adding all the stuff in extra quickly removes the effectiveness of the programming.
– Rob
QUESTION
I am 21 years old and am getting both bored with my current training regimen and lacking the necessary strength that would make my athleticism more well rounded. My regimen right now is: Monday swim 5k; Tuesday run 10 miles; Wednesday bike 30 min, transition to run 6 miles; Thursday bike 45 min, transition to run 6 miles; Friday swim 5k; Saturday long run; Sunday bike 30 min, transition to 6 mile run. I also do core work everyday and try to get in body weight strength exercises. I love endurance workouts. However, when I played sports in HS I was big into Olympic lifting. I miss strength workouts but find it hard to combine both together. What would be the best plan for someone like me?
ANSWER
This plan has a significant, focused barbell-based strength component, trains work capacity, and includes gym-based endurance and running endurance, including a 6-mile run assessment and follow-on 2-mile repeats.
– Rob
QUESTION
I have a subscription and can view all of the plans. I’m trying to find one that is based around sprinting/sprint improvement-do any apply? I’ve been searching through them but there are so many I got bogged down. Any help is appreciated-great job with the website and plans by the way. Thanks!
ANSWER
I don’t have anything for you, beyond supplemental strength training, if by “sprinting” you mean competing in track and field events. Our sprinting work is work-capacity focused on the tactical side – and designed to develop movement under fire work capacity performance.
– Rob
QUESTION
I’m a 58yr old male (daily trainer: run, bike, OCR, functional weightlifting, hike and ruck, yoga, physically demanding work…some of my workouts do include “sprints” and HIIT) my wife is 55yrs (work constraints impact training frequency: run, bike, hike, yoga). We have access to a pool (May 8 opening), bike, trails, olympic weight-set, TRX, kettlebells, med balls at our home in Cincinnati, Ohio. We committed to a 10-day supported hiking trip in the Andes beginning mid-June. Elevations 7,000-10,000ft generally, one higher pass at 15,000ft. We have two days in Cuzco before our trip starts to help acclimatize. Do you have any programs that would help with our trip to higher elevation?
ANSWER
– Rob
QUESTION
My husband, is in law enforcement and just purchased your whiskey workout. I am now wanting a workout for me.
I am a mother of 5, used to be very fit, but am not anymore. I’m 49, and very overweight but can still do various crossfit workouts… I’m looking for a beginner workout to lose body fat and gain muscle.
We have a small home gym with an airdyne, concept 2 rower, and lots of misc weights/bands/kettle bells….
What do you suggest?
Thanks
ANSWER
This plan deploys an initial assessment, and then has follow-on progressions based on your assessment results. In this way it automatically “scales” to your incoming fitness. It also includes some running … you can run/walk if need be, just complete the prescribed distance. But don’t be fooled by “bodyweight” …. this plan is no joke. I’m 49 too, and don’t be surprised if you need to split up, cut down the sessions, and/or take an extra rest day. Work hard, but be smart.
Email back on the other side of Bodyweight Foundation.
– Rob
QUESTION
A little background, 30 year old career fireman. Hx of bilateral clubfoot, with recent exacerbation to the right ankle. Both feet supinate, with right more so, and limited dorsiflexion, again on right. X Rays show a small growth to the distal tibia that is inhibiting dorsiflexion. I have a Model D Concept 2 Erg I use regularly, what do you suggest for shuttle run substitution? Further, what do you suggest for squats? If I squat with my shoes on, I do not “properly” squat, my heels come off the ground, right more so. I have been using 5-10# bumper plates, or a half foam roller to allow full depth, as well as Reebok lifters.
I hope to hear back from you, and appreciate your assistance
ANSWER
If you’re a career fireman, you need to be able to sprint. My concern is if you don’t train it, the first time you do it is at a fire …. and that’s not good.
Work capacity/cardio fitness is not directly transferable. So just because you could be a great rower, this doesn’t mean rowing fitness transfers to sprinting.
But if you must row, think intervals, not distance. So if the event is a 300m shuttle every 2:30, row hard for 1:15, rest for 1:15.
– Rob
QUESTION
Thanks for the great plans you have put together. I’m really enjoying the progressions. I am starting a new season of activity after focusing on general strength training for the past several months. I have many years of endurance events under my belt (half-ironman and olympic distance triathlons, several ultramarathon trail running events, 10 yrs of long-distance cycling events like LOTOJA, etc). I’ve also been in and out of mountaineering activity for 20 yrs. I am 44 yrs old and much more fit than just about all my peers. I’m doing a couple GORUCK events this summer to keep my motivated (not my first ones) and using your training plans for those, plus headed up Mt. Rainier again this summer.
My main question is which plan would most improve my ability to prepare to climb the Matterhorn next summer? It’s a moderately technical climb that starts with a short (3 hour) hike to the climbing hut, then an early morning start and 8-12 hours of very exposed and steep scrambling/climbing with a fairly light pack (under 20 pounds) at over 14k feet. I’m thinking the Peak Bagger might be the ticket. Thoughts?
ANSWER
– Rob
QUESTION
Greetings!!! Hope all is well in your world.
Just ended week one of the Urban Assault Pre-Deployment plan.
:30 minutes of sandbag get ups were AMAZING!!! I’d never done them before and by the time I finished I wanted another :30 minutes!!!
Thank you for the inspiration.
ANSWER
“Amazing” …. not sure that’s the word I’d use. But they work – work capacity, chassis integrity, mental fitness. One of my favorite, all-time exercises… – Rob
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