Q&A 4.21.22

QUESTION

I have SWAT selection in September of this year. The events I know of include weighted pull-ups, ruck runs, 800m run with events immediately afterwards, to include ammo can carries and some other events, and a 4-5 mile run with circuit stations spaced throughout. Generally, it seems that the SWAT selection V2 is well-suited, but I have a few questions specific to selection train-up. 1) Which plans would you recommend and in what order to train up? 2) for SWAT selection V2, is there a way to substitute in more volume for strength in regards to bench press/squat? Such as, maybe a leg blaster progression instead of squats and some sort of push-up progression instead of bench press? There are no strength assessments in that regard, so I would rather train to the events. And 3) is there a way to incorporate some ruck runs into the SWAT selection plan?

ANSWER

Now? … Complete the SWAT Selection Training Plan ….
Then drop into the plans/order in the Gun Maker Packet – these are designed as day to day fitness for full time SWAT/SRT.
Then, repeat the SWAT Selection Training Plan directly before selection.
The Saturday Mini-Events in the SWAT Selection Plan include lots of running in a 25# vest. Not sure you need more than that, but if so, add weight to those runs.
– Rob

QUESTION

I purchased the airborne prep and was in week 4 but just got word that school was called off and I’ll be re-slotted in another class.

However, I want to continue to progress and stay in the best shape I can so I’m wondering what a good long-term program is to keep cycling through since I don’t know what class I’ll end up in (the plan would be to start 5-weeks out again from airborne school with that program).

ANSWER

Plans/Order in the Virtue Packet, starting with Humility.
– Rob

QUESTION

Good morning, Rob, I am a cadet at UNG and a member of the ranger challenge team and our mountaineering unit. I have a pretty good aerobic base and can run and ruck forever at a moderate pace, but I am not very good at sprinting and fall behind when running hills or stairs. Do you have a plan that I can use 3-4x a week to help me get better with work capacity or leg muscular endurance?

ANSWER

– Rob

QUESTION

I want to climb Mt Everest in Apr-May 2024 so I was wondering with how anticipation I should stick to a training program? 6 months maybe or 1 year?
I have summited some mountains in Peru, reaching 5800m with no problems. Moreover I am very active; I have been training for the last 8 years and train 6 days a week, I do trail running and most of my training is based on the book: Training for the new alpinism.
I have a trail running race in June which starts at 3300m and gets until 4500m.
I just wanna do whatever I can in order to have the best physical (and mental) condition for Everest.
Moreover I intend to buy a Hypoxico device (training mask and the small chamber for sleeping) so I cant get more out of my days at sea level (I live in Lima Peru).
Also I saw your training program for Everest but I am not sure how specific it is or how it really looks like since most of the programs can be too general and cant adapt to each persons conditions.

ANSWER

The Everest Training Plan is 3 plans in one … Base, Build and Peak.
What I’d recommend for you now is to jump ahead and do the final 9 weeks – the Everest Peak, portion.
See how you do … you’ll know right away in the first week if the volume/intensity is too much for your current fitness. If so, you can drop back to start at Build or Base.
If you make it through Peak now, go back to your regular training after, until your 9 weeks out from your trip, then repeat the “Peak” version the 9 weeks directly before your trip.
Please know the plan isn’t random or general. It’s event-specifically focussed on what I believe are preparing you for the mission-direct fitness demands of your objective.
– Rob

QUESTION

I was hoping for some advice on selecting a workout program for my teenage son. He is 14 1/2 and just finished HS wrestling season – now starting baseball season. He is about 5’10” and a lean 140 lbs. He is wanting to do the Ultimate Meathead workout in an effort to bulk up some.

In your opinion, is that a good (and safe) option for him. We have a full gym…Any input is appreciated.

ANSWER

Focus on strength, not hypertrophy.
If he has a lot of lifting experience, I’d recommend the MTI Relative Strength Assessment Training Plan.
If not, Gladiator is a great way to build strength and get a lot of practice in with basic movements.
– Rob

QUESTION

I’m a 38 years old male, not preparing for anything specific except the odd “bootcamp” (think Spartan Race’s Hurricane Heat) and keeping good fitness. I already purchased some of your plans in the past (OCR various distances, Humility, ..) and now I’m interested in the Run & Ruch Improvement plan. I only have two questions:

  • Due to a minor but persistent back injury it’s not recommended that I do Pull-Ups or Chin-Ups. What alternative could I use (I will double check any recommendations you might have with my physician to determine if it’s compatible with my injury).
  • For the running intensity, when you say “Moderate Pace: Comfortable but not easy”, what Garmin zones does it correspond to? I think it would be Zone 2, which they call Easy, because Zone 3 barely qualifies for Comfortable I think. Still doable, just wondering what kind of intensity your aim for.

ANSWER

1) I’m not a doctor and can’t help you here. My guess is that any pulling movement might not be right for you.
2) This is the reason I don’t use zones for my programming. Don’t read more into the programming than what’s there – and use your best judgement.
– Rob

QUESTION

I am currently about 3 weeks post op from a ruptured distal bicep tendon tare. I’m really motivated to continue training but not sure how to proceed. I can’t use my dominant arm for anything and I’m stuck in a brace which locks any type of range of motion beyond 90 degrees.

Any suggestions on how to stay on top of my training I’m not the sort to stay on the couch and do nothing.

ANSWER

Training Plan for Athletes Suffering Arm Injury – this plan trains the rest of your body around your injured limb.
– Rob

QUESTION

My question is about each program’s amount of sessions per week. Often I can only workout 3x-4x per week. Most of your programs are 5x-6x per week. How would following the progression of the workout sessions but doing it over a longer duration affect the integrity of the program.

ANSWER

We’ve tested 4 days/week vs. 5 days/week and found no difference in performance results. Haven’t tested 3 days/week.
– Rob

QUESTION

I’m a 53 year old mountain ultrarunner and am interested in using one (or more) of your plans to build and improve strength and mobility.
The reason for my email is that I was recently diagnosed with bicuspid aortic valve disease. As a result, I’m not allowed to lift heavy weights. The general guidelines from my sports cardiologist are weights that I’m able to lift 10-12 times and running, cycling, etc. in Z1/Z2 for no more than 90 minutes. Post valve replacement surgery, I’ll be back to running longer distances in the mountains but for now I want to maintain endurance as best I can and build strength, mobility, and flexibility, particularly in the thoracic area.
I’ve explored some of your plans but they require heavier lifting than I’m allowed to do. Do you have plans that I can use or tailor to my needs?

ANSWER

Do bodyweight strength training with the Bodyweight Foundation Training Plan.
– Rob

QUESTION

Thank you for creating a great set of programs.

I just got into backcountry elk hunting. I went last year to Colorado and got my butt kicked. I was doing mostly powerlifting programs prior to that. Upon research after returning I discovered your backcountry hunting program. I signed up for the whole year. I am currently on week four of the backcountry hunting base. My hunting season is in late September.
I have always been more of a hiker than a runner. I started running based on the program including the 3 mile run for week 4 on trail and the 300 meter shuttles thus far. I’m starting to feel a slight discomfort in my knees. I am otherwise able to manage the runs OK. Is there an alternative to running? When I’m out there hunting I don’t necessarily need to run, it’s mostly hiking and rucking. Is there an alternative way that I can build my cardio and endurance without actually running? I have access to a full gym at home (it has a full set of kettlebells, full set of dumbbells, barbells, tons of plates, hex bars, a functional trainer, squat rack, pull-up bars, treadmill, sandbags etc), and an amazing hilly trail system that goes for 200 miles.
If you ask me my preference I prefer to rucking as an alternative to my running. 😊
A little about me. I am 42 years old. 5 foot 10 inches tall. Weigh 200 pounds even.

ANSWER

The issue is what mode will transfer to the mountain. Running we know will transfer – esp. trail running, to mountain movement. So will rucking.
We add running into the BC Hunting Plans to give your body a break from all the loaded rucking and step ups.
Before giving up on running, Read POSE Running or Chi Running and make sure your running form isn’t causing the issue. Next, pick up a pair of Hoka One One Speedgoat 4 shoes. See if these help.
If not, then ruck instead of run, carrying 25# and going 2/3 the prescribed distance.
– Rob

QUESTION

I looked over the 8-week RASP plan you have on the website, but I have well over 4 months to prep. Do you have any suggestions for another one of your plans that I can follow prior to starting up the RASP training plan?
My overall body weight strength is where I shine, my endurance with runs is what I need to improve on.
Another thing I forgot to add in for detail is that I’m well over 4 months out, not for RASP, but for Basic.
I want to be ready regardless. I’ve heard guys say that basic boot camp is seen as a de-load phase before Pre-RASP.

ANSWER

4 months = 17 weeks. Here’s what I recommend:
Weeks       Plan
1-8             Fortitude (Repeat week 6 in the plan to stretch to 8 weeks)
9-17         RASP I&II Training Plan – Repeat week 7 to stretch the plan to 9 weeks
Good luck!
– Rob

QUESTION

A little background. I am going to Field Artillery BOLC (Basic Officer Leadership Course) in June-October. I am planning to do the pre ranger program there to prepare me for ranger school. Pre ranger consists of a lot of calisthenics, running and rucking. In addition to that I am also going to be training with barbells, dumbbells, etc. I would like to focus on strength as well. I was wondering what program you suggest to follow leading up to me going to BOLC/ preparing me for the pre ranger program, and what program to follow while I’m there.
Thank you for your help.

ANSWER

I’d recommend the plans/order in the Virtue Training Packet, beginning with Humility in the lead up. We don’t have a FA BOLC plan, do have an IBOLC plan .. which might be overkill – but you could do it if you want the IBOLC Training Plan the 6 weeks directly before reporting.  If so, start with Humility and follow the Virtue Plans until 6 weeks out, then drop into the IBOLC plan.
– Rob

 

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