Q&A 4.22.21

QUESTION

I’m wondering if you can help me decide on a plan? You’ve done such a good job with the guiding questions on your site, but I still end up not knowing what to do, so my son told me to email you – he  loves your workouts and suggested that I give it a try :o)
Relevant info:
– 59 yo female
– “okay” condition – I do yoga and have lifted weights most of my adult life but off-and-on the past 5 years and am feeling like a chubby slug
– I’m probably about 10 lbs overweight
– I am not really able to run long distances due to old achilles injuries but I can do shorter slow intervals (walk/jog?)
– Equipment I have on hand (not able to go to a gym due to covid)
…kettlebells 5, 10, 15, 20 lbs
…several resistance bands
…can get a sandbag
I am not able to set up a pull-up bar. – I have a long-standing issue with my left SI joint that, through experience, has improved with core strengthening and yoga, but it can give me fits with forward bends like Good Mornings.
The workouts that appeal to me are kettlebell/body weight. I would like to strengthen my core/low back and increase general strength/work capacity. I think I can figure out the cardio (I have a bike, can walk) if that doesn’t fit in. Traditionally my body has responded very well to HITT/interval-type workouts.
If you can suggest one of your plans that you think might work, or come up with one for me that would allow me to work into one of your existing plans (if that’s possible) I would appreciate it so much.

ANSWER

Couple Options:
1) Bodyweight Foundation Training Plan  – you’ll need to modify (skip) the pull ups in the plan and walk/run the prescribed running.
2) High Rep Kettlebell Snatch Training Plan – Mostly Single mode, but if you are familiar with the kettlebell snatch exercise this could be a great way to jumpstart your fitness.
3) Gym Closure Training Plan – Use a 35# backpack instead of the prescribed 45#
Extra 10# – you can’t outwork a shitty diet and at 59 your metabolism continues to slow (I’m a little behind you at 52). Here are our nutritional recommendations. For you, I’d recommend following these but eliminating the cheat day and eliminating fruit.
Try this diet for 4 weeks and if it doesn’t work, I’d recommend trying Keto. I’m trying Keto now and am shedding.
– Rob

QUESTION

I wanted to start off thanking you for your Big 24 plan; it has been the most successful training I’ve ever done. I ran it in August, and now I’m halfway through it a second time.
Some of my progress from August to this halfway point:
Back squat 3rm: 180lbs->235. 1rm 185->245
Hang squat clean 2rm: 125lbs->160
Bench press 3rm: 120lbs->145. 1rm 130lbs->155
Push press 2rm: 110lbs->135

One question I have concerning it, do you know how I could avoid the strain/cramping I get in my legs in the second half? I’m eating lots of protein, bcaas, collagen, getting at least 8hrs of sleep, and I’ve even cut out the Wednesday work capacity session. Last run through I took 1.5wks off to retest because my quads couldn’t make it through two sets.

Thanks again!

ANSWER

“Straining” and “Cramping” are two different things. Can’t help with “straining” … for cramping, drink a zero calorie electrolyte drink 30 before training and see if it helps.
– Rob

QUESTION

I am an 18x candidate. Got a contract but had some medical stuff to sort through, everything is good to go now. However, I’ve got a ship date to bootcamp and I’m not exactly in the shape I was in when I completed SFRE.

I’ve got 5 full months to be in the best shape possible before reporting to bootcamp. What plans do you recommend? I thought about running one of the programs from the SFAS packet before hitting the Ruck Based program right before I leave. Not sure what the best path forward is? Running is a weakness that I really need to shore up. Your advice is greatly appreciated. Thanks!

ANSWER

5 months = 21 weeks
Weeks.  Plan
1-7        Fortitude
8-13      Valor (first 6 weeks)
14-21.   Ruck Based Selection Training Plan
– Rob

QUESTION

I just finished the body weight foundation plan last week. I am looking for a couple follow on programs to do before starting the half Ironman packet in April-May to prepare for my race in July. I purchased the body weight build program with the foundation but I’m not sure if this is the move or a strength based program followed by something else that focuses on endurance. Is there a specific progression you would recommend following the foundation prior to the half Ironman packet?

ANSWER

Day 2 of the Half Ironman Plan is a 45K bike ride … so you can’t drop into it cold unless your butt wants to suffer – and my sense is you haven’t been doing any swimming or biking.
I’d recommend the Sprint Distance Triathlon Plan.
– Rob

QUESTION

I’d like to purchase a sandbag and one of your sandbag training courses.  I’m 47 and try to spend as much time on the BJJ mat as possible.  I’d like to work out twice a week with sandbag and the other days are BJJ, runs, and Hotworxs.
Questions:
1. Will this be a DVD or online?
2. I’m buying one bag, so I’m thinking 40lbs for all?
Thank you for your time and have a great day.

ANSWER

1. All programming is online accessed via computer or our phone app.
2. Depends on how strong you are. Start with 60#.
– Rob

QUESTION

I ran through your grease the groove program and had great success. My pull-ups went from 18-22. I have the pull-up improvement package and was wondering what would be the recommended program if I was still looking to increase my max number of pull-ups. I see the GTG program is most like the volume six-week plan, which is followed by the weighted program. However, in the overview, it says that the density program is the most utilized in preparation for PFT’s/tactical fitness tests. I am prepping for a Marine Corps PFT so I’m shooting for that perfect score of 23 pull-ups.

ANSWER

I’d recommend density progression next.
– Rob

QUESTION

Just have a question regarding some programming! I am torn between RAT 6, MTI Relative Strength Assessment and Big 24. The only reason is because I want to build a stronger deadlift and know that Big 24 and The relative strength assessment doesn’t include the deadlift but also know that you have mentioned Big 24 and relative strength programs as being excellent overall to strength gains.

Any and all advice would be greatly appreciated!

ANSWER

I just replaced the Power Clean in the MTI Relative Strength Assessment Plan with the Hinge Lift – or our version of the dead lift – you can do the traditional deadlift if you want – so I’d recommend that plan.
– Rob

QUESTION

I came upon your site after searching for tactical training regimens. While I am not military, LEO, or a First Responder, I am someone who wants to train in these respects. In short, I am a 45 year-old man in decent shape but want to get in better shape and be ready for whatever life tosses my way. I no longer have a gym membership due to a combination of working with a herniated disc at the bottom of my spine and out of concern for exposure to covid. I have a fair amount of equipment (kettlebells, sandbags, resistance bands, a pull-up bar, rings, parallettes) but no access to barbells, dumbbells, or a squat rack. Still, I feel what I have is sufficient to get in the kind of shape I’m seeking. My problem lies in a lack of deep knowledge regarding programming. Do many of your programs only require the minimal equipment that I have, or do they largely require a barbell/access to a full gym?

Lastly, I see that some of your programs are designed with minimal equipment, but I wonder if it is possible to search your programs specifically for that.

ANSWER

Here’s a list of our limited equipment plans. Each has a required equipment list.
I’d recommend the plans/order in the Tribe Packet.
– Rob

QUESTION

I’m a service academy cadet training for CDQC. I bought your program but am having some difficulty with completing the longer runs and dropping my long run times. The strength and swimming stuff comes fairly easily but running never has. I can even ruck run at TACP pace. I realize these run times are fairly average for men but for a woman it’s fast. I struggle to run quickly at distances greater than 5 miles. Is there something I should look to add?

ANSWER

I’d look at your running form. Form can make a huge difference. Research read POSE Running or Chi Running and see if working on form helps.
I’d be hesitant to add anything to the plan because of it’s current volume.
– Rob

QUESTION

Last year I worked through the Greek Hero series. I was very pleased with the results as it allowed me to be selected for a pipeline to the 75th Ranger Regiment. My earliest date to report to RASP 2 is 09 June. What sort of training do you reccomend to get in the best possible shape to excel at the assessment?

ANSWER

– Rob

QUESTION

Hope all is well. I just finished the fat loss program this past week and have been following the nutritional recommendations put forth as well.

I am in the hiring process for border patrol, no telling where that may end up. That date is at least 5 months away if not more.

I was wondering if you had any recommendations of what program to move on to since I just finished the fat loss. I’d rather not do the fat loss program twice in a row.

Long term goal is to go through the BORSTAR STC. I am just trying to get in the best shape possible for a future in LE.

ANSWER

Whiskey next – it’s the first plan in the Spirits Packet for full tile LE Patrol/Detective.
– Rob

QUESTION

The selection I am going for is predominantly ruck-oriented, with a large portion also focused on casualty carries and at times, your standard running, both in temperate and high humidity climates (I mention this as I struggle in the heat/humid environment). Would you recommend any of your programs in particular?

ANSWER

– Rob

QUESTION

I was looking online at the 52-week SFAS Training Packet and noticed that all but 2 of the plans required access to loaded gyms. I don’t have access to a gym like that, but I have a lot of the more bodyweight/minimalist type equipment and was wondering if you had some plans that could be put together in a similar sequence that are more geared towards the minimalist user. Current equipment I have available is:
-Pullup Bar
-20″/24″/30″ Plyo Box
-Rogue WallAmigo (Foot Holder for Situps)
-60# ALICE Ruck
-80# Sandbag
-TRX
-2x Jerry Cans
-Resistance Bands
-70# Kettelbell
-Pair of 25# Dumbbells
-Pair of 53# Kettelbells
-Body Armor
Thanks for your time and consideration.

ANSWER

Plans/Order in the Tribe Packet
– Rob

QUESTION

Your site was recommended to me by a work colleague, but with the 100+ plans, you offer I need a little advice as to where to begin. I’m a 29-year-old male, 6f.2, and currently, weigh 135kg. With gyms being closed for the past 12 months due to COVID, I’ve done very little physical training and the effects are really starting to show. Pre-Covid I was training as a powerlifter and mixing in BJJ and kickboxing a few times a week.
My goal is to work as a Paramedic on a rescue team in rural Australia. This will include a component of verticle rope rescue.  As I have just completed all of my studies, this is a real possibility within the next 12-18 months. But I am not in the proper physical shape required for such a role.
I am easing back into training BJJ two days a week, with some light powerlifting sessions mixed in.
I have no prior major injuries.
Could you recommend a “training pipeline” basically starting from scratch that would get me to or on the way to the required fitness level within the above-mentioned timeframe?

ANSWER

I’d recommend the Fire/Rescue OnRamp Training Plan followed by the plans/order in the Big Cat Series for Full Time Fire/Rescue.
– Rob

QUESTION

I ski about 10 days a year while on vacation and would like to increase my endurance.  I like to ski difficult terrain and am finding I can only do a few runs before my legs ache and become tired.  I do HIIT training about 3 times a week, but it has done nothing for skiing.

  I am 52 years old and I know age is part of the lack of endurance, but I would like a program for general fitness that would build my endurance over the next several months.  I saw the 30 dryland ski program and it might work, but not sure I can do the total number of exercises 4 days a week.  My recovery is much longer than it used to be.  Is there a program I can do to work up to the 30 day ski program over the next several months so I can use the program before the ski season?  Also, as mentioned, I am 52 and wish I had the same fitness level of a 30 something, but find it hard to keep up with more advanced training.   Any insight or recommendations would be much appreciated.

ANSWER

I’m also 52 and did the full dryland plan prior to last season and would have this year except I had hip replacement surgery at the end of October. Certainly recovery is affected by age, but nearly as much as fitness. As your fitness improves soreness will decrease. The idea that you need a year to train up for a 30 min-day program is selling yourself short unless you’re severely deconditioned – and even then it shouldn’t be an issue. Even with my surgery I’m back to doing leg blasters just this week … so your age isn’t a problem.
Also – our dryland programming is intense and sport-specific. You don’t want to train for skiing all year – best to improve your year round “base fitness” and then do the full Dryland Ski Training Plan the weeks directly before your season starts, and then maintain throughout the season with our In-Season Ski Training Plan.
Base Fitness – I’d recommend our SF45 Programming starting with SF45 Alpha.
No gym? Start with Apache from the Tribe Packet.
Want to jump start your fitness before beginning either of these? Bodyweight Foundation.
If you’re not fit now it’s gonna suck for a few weeks, but just.keep.grinding. My arthritic knees take time to warm up every day I train and the first few squats hurt. But they would hurt more if I didn’t do it frequently. “Motion is Lotion” for us old guys!
– Rob

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