KUDOS
Coach,
Just a quick shout. The new TLU strength program you made is great! Loving the strength gains without the loss in endurance.
I can walk right into a 5 mile run and complete it in under 40 minutes without straining. Same with weighted rope climbs, pushup/situp events, etc.
Thanks again for the great program.
Just started the Operator Achilles training plan. I hit the requirement for the bench at the prescribed weight in the first week; however, I was not able to complete the squats without breaking the sets.
My question is would it be better to maintain the current weight for the squats until I hit the full 20 reps or would it be better to increase the weight per the plan and keep trying to hit the full 20 reps?
ANSWER
Increase the load as prescribed. Break the set if needed to get 20 reps. Know these suck … it’s not comfortable.
– Rob
QUESTION
I have been following your Ranger School training plan for the past four weeks and I think I’ve been benefiting greatly from it. I am scheduled to report to Ranger School in a few weeks, and have heard nothing but horror stories about recovery efforts following the school and the difficulties of regaining lean muscle mass. Since I would very much like to avoid this problem, I was hoping you might be able to recommend someone who offers a good or service which could help me come up with a nutrition plan following Ranger School? Any help or direction you can provide me would be a huge help. Thank you for your time!
ANSWER
Expect to eat junk for a week or two after school. The clean up your diet following our nutritional guidelines, start back training with plan with a strength emphasis, and be patient.
I’m not an advocate of supplements. Eat real food, and stay clean 6 days/week.
– Rob
QUESTION
Mr. Shaul,
Wondering if there is a mistake with the Operator Hector Session 13, there seems to be no warm up?
Thanks,
ANSWER
No mistake. Work up to 1RM Bench Press as your warm up.
– Rob
QUESTION
I’d like to get started on one of your programs. I’m a 69 (rapidly approaching 70) yo male (5’9” 170lb). I do a lot of xc skiing, mountain biking, road biking and I have a trainer, at a local gym, High Altitude Fitness. I fall in your scope of wimp. 90% of my gym is free weights. My bench is 135# for 3 reps x 5 sets for example. My pull-up max is 3 clean ones though I can do 4-5 sets of those interspersed with squats, bench, etc. My goal is to prepare for a 300-400 mile hike across Idaho this summer as well as improve my time for the Baldy Hill Climb (1.9mi 3000’) and xc ski abilities which is rapidly becoming more and more about upper body for double poling. I have a marginal left knee a relic of HS football and humping a pack in the mountains of Vietnam long ago. More that 20-30 burpees cause my knee grief though step ups don’t seem to bother it. I am tight as a tick – hip flexors, quads, ankles, hamstrings, you name it (which I am sure exacerbates my knee issue).
Any and all guidance appreciated
ANSWER
I’m not sure how your knees will respond to this plan – it has bunches of step ups which you do okay with, but also includes running. If you can’t run, or would rather not, substitute the running in the plan for spinning or biking. As you make the conversion use 1 mile run = 10 minutes biking.
Good luck!
– Rob
QUESTION
What program should I be using in the evenings if my team leader prefers to do bodybuilding type workouts in the gym in the mornings?
My current RAW/RPAT scores are as follows:
Height: 5’7″
Weight: 148
3RM trap bar deadlift: 325
Broad jump: 7′
5-10-5: 5.06
Pull-ups: 21
Heel Claps: 21
Metronome push-up: 50
300 yard shuttle run: 62 sec
RPAT: 28:15
Thank you.
-Colin
ANSWER
If you’re lifting legs in the mornings than use your evenings to ruck/run.
– Rob
QUESTION
Hey I have been going to your site for a few weeks now to get different tips on working out and have been watching your videos on how to do different exercises. I decided I should try one of your workout routines, and was having trouble figuring out which one to get. I am a trekking guide in Nepal and do mainly 5-8 day treks carrying a 30# pack. I lead roughly one trek a month. I thought that the backpacker preseason workout would be a good one, but wanted your advise. Thanks for your time.
ANSWER
– Rob
QUESTION
Listened to Coach Rob’s podcast on Hunt Backcountry on my run yesterday and I am very interested to learn more and get started n s more mountain hunting focused training program. I am 55 and do backcountry pack hunts with n=my two 30 yr old sons who kick my ass around the mountains. One lives in Colorado and the other in Utah and I am stuck in flat MN. We typically do one 7-10 day pack in between 9500-11500 ft about 6-10 miles in, I make it but need to do better, they don’t wait for me if I’m dogging it. I currently do some cardio and body weight lifting 3-5 days a week but would look a more targeted plan of action for year round exercise and getting ready for mid-august to early sept elk hunt. What’s the process to start with the right program you have and progress to August and then maintain something better throughout the year. If I am lucky I may get a 2nd late season hunt in October. Thanks.
ANSWER
This packet of training plans is progressive (it gets harder as you work through it) and entails 7 months of programming leading up to your hunt. The first plan is Bodyweight Foundation – it’s a great place to jumpstart your fitness.
The final plan in the packet is the Backcountry Big Game Training Plan – you’ll want to complete the 8 weeks directly before your trip. Work back from your departure date and plan accordingly.
If you need to cut, cut a few weeks from Humility – the 3rd plan in the packet.
– Rob
QUESTION
I read your article in regards to completing the Whole 30. I have followed your nutrition guidelines and have had success. My question is two part; first is how would you change your nutrition guidelines after completing whole 30 and can you give some daily examples of your meal plans including snacks during the whole 30.
Thank you,
ANSWER
The reason is for most, switching immediately from the typical American diet to Whole30 right away would not be sustainable. Our nutritional guidelines, I’ve found over the years, are sustainable, and for me, at least, were a great “bridge” to the more stringent Whole 30 diet.
What naturally happens following our guidelines is the “cheat” day becomes less and less of a cheat. Simply put, after eating “clean” all week, pigging out on carbs and sugar on the weekend doesn’t feel good. And so your cheat days become less and less.
Our nutritional guidelines are a great, sustainable diet and if you want to get more strict – a good “bridge” to do so.
The main differences for me in my shift to Whole 30 was no cheat day, no artificial sweeteners, reading labels for sugar, and no cheese. The artificial sweeteners for me took the form of an energy drink or two in the afternoon when I “crashed.”
Under Whole 30, artificial sweeteners are not allowed, so my afternoon caffeine hit became coffee.
Hard cheese hand also been a big part of my breakfast and lunch meal.
In general, I eat a lot more vegetables under Whole 30.
2. Below is what I ate Last Thursday:
0330 Wake Up and Coffee
I do use a little milk in my coffee – in violation of Whole 30.
0430 Mini-Breakfast
Cup of Coffee #2, and 1/2 Apple and Almond Butter
I generally don’t eat anything before training, but last Thursday we were doing a gym-based endurance session and I found for these, I do better with something in my stomach.
0515
Leave for Work
0545-0645
Train
0830 Breakfast
Left over Chicken Breast and Spaghetti Squash from Dinner. Handful of Cherry Tomatoes. Sparkling Water.
1030 Snack
Avocado with salt and pepper – I peal the top half, add salt and pepper, each around 1/2 of the seed, then grab the seed with my teeth, twist and pull it free. Add salt and pepper and eat the 2nd half with a spoon!
Handful of Cherry Tomatoes
1230 Lunch
Sardines with Mustard Sauce (gross, I know, but I like ’em)
5-6 Mini Sweet Peppers (I buy the small bags)
Small container of black berries with almond butter. Entire container (I love black berries!)
1500 Snack
Cup of Coffee #3
Avocado with Salt and Pepper
1800 Dinner
Crock Pot Pork Shoulder with paleo bbq sauce (found some at the store), Sweet Potato Fries (from a package), and baked Asparagus and olive oil. Water.
Dessert – Bowl of frozen blue berries and frozen cherries with handful of raw sunflower seeds.
– Rob
QUESTION
Quick question on the daily training sessions. I know a lot of your athlete plans have swimming involved (PAST, BUDS, PJ, Swim Improvement, etc). I actually like the idea of integrating swimming into my training in a more structured manner, rather than random swim workouts that I bored with easily.
Curious – do your daily sessions included in the subscription ever integrate swimming? or do swimming elements only play out in the individual plans?
ANSWER
Not currently, but we’re developing a series of “Blue” plans as day-to-day programming for tactical athletes with a SCUBA mission set.
– Rob
QUESTION
Coach,
Firstly, thank you so much for all you do! It’s been an awesome experience improving with your plans.
I am currently using your PST Improvement plan and am falling short during push-up intervals and had two questions for you:
First – When I fall short during the intervals (only make it to 23 pushups at the end of the minute vs 26) should I knock out the last few pushups and rest? Or skip my rest entirely? I feel like the first method is cheating and the second method turns my last two sets into a AMRAP effort that falls short of the complete rep goal.
Second – What are your thoughts on “In the groove training”? Doing a bunch of sub-max efforts throughout the day, every day?
ANSWER
1. Go to your knees to finish the reps. It’s embarrassing, I know, but I have to ….. just make sure none of your buddies are around to youtube you.
2. Never practiced this and so can’t give you an independent evaluation. Overall, however, I’ve found Pavel’s programming lacking.
– Rob
QUESTION
First off I’d like to thank you for all you do, from your plans and research to how quickly you always respond to questions.
Now to my problem. I had just finished your Ultra Preseason plan and moved on to the 50 mile Ultra plan when I wasn’t able to hit the trails for a few days and subbed my mountain running with local roads, loaded step ups and leg blasters. Well with the change in surfaces and extra stress to my knees I developed a pretty mean case of quadricep tendinosis in both legs. Rehab requires I stop running for 8 weeks and focus on eccentric training for my quads with some form of aid for the concentric portion as well as mobility for my hips and ankle. My race plans are shot for this summer but I’m still 100% committed to doing my backcountry hunt in September and completing the 8 week plan for that. As of right now I have 14 weeks before I would start the Backcountry Hunt program. What program do you think I could use during my rehab that would be low impact on my knees, keep my fitness going and that I could sub out the leg exercises with my eccentric rehab? Also If my knees are good to go in 6 to 8 weeks what program should I finish before starting the Backcountry Hunt program?
Thanks,
ANSWER
Your diagnosis and rehab seems suspicious to me. I’d recommend you get at least one other opinion.
If you stick with this rehab plan, because all the athletes we work with use their legs to move around, I’d not sure I have a plan for you. What you could do is Bodyweight Foundation, and sub biking for the running. Use time for the sub, and assume 1 mile run = 10 minutes of biking or spinning.
– Rob
QUESTION
Good morning, I am currently in the process of becoming a Special Agent for AFOSI. AFOSI is a federal agency within the Air Force and operates much the same as NCIS and the FBI. AFOSI also deploys just like any other U.S. service member and in a deployed location they mainly work with SOF entities. However, here stateside they work just like any other Federal Agent or Law Enforcement officer. My question is which base fitness package would you recommend to someone who works with Special Operators down range but is a Cop at home?
ANSWER
It depends upon how much warning you get before deployment. The main difference between our LE and Military programming is endurance … the military programming (Greek Hero Series) has a significant endurance component. The Spirits Series (LE) includes a little endurance, but not rucking and not to the extent as our military programming.
If you get plenty of notice, do the Spirits Packet (LE) as your day-to-day programming…. then add in more endurance prior to deployment or complete one of the Greek Hero plans just prior.
If you don’t get warning, you have no choice but to be prepared for the endurance demand at all times, and should complete the Military (Greek Hero) programming.
– Rob
QUESTION
Good afternoon! Love your plans, and have used the Big 24 to good effect! I’ll cut to the chase: I’m a Guardsman working on orders to SFAS. I intend to use the Ruck-Based Selection plan once I have a class date, but until then I don’t want to overtrain and peak too early. What would be the best progression pre-RBS plan so I can crush Selection?
Currently I’m just working to maintain strength, using the Big-24 scheme, running 19:45 3-miles, and 5-mile ruck at 1:02.
Presently I’m leaning towards working through the Valor training plans. Or would the daily Operator Training be more appropriate?
Thanks!
ANSWER
You’ll want to complete the Ruck Based Selection Training Plan V5 the 8 weeks directly before selection.
Couple options:
– Rob
QUESTION
I’ve been looking into your programs for a few months now to reinvigorate my fitness needs. My current job and school schedule has killed my body and I needed something different to pique my interests. The issue I have is that most of your programs are 5-6 days a week. I currently work two 24 hour shifts a week so that means I cannot do 2 a days those days, nor am I able to do a full hour workout at any point during those days. I’d really like to work with one of your programs i’m just looking for a little guidance as to what might work.
A little background on me to help us find a program that may work.
Male 5’10 230lbs, 31 years olds, no major medical problems, unfortunately most of that is unhealthy weight.
I’m not new to fitness having taken part in multiple high school JV/Varsity sports, however at this time i’ve been leading a sedentary life style for the last 12 – 18 months. I currently am employed as a paramedic working towards my nursing degree, no military or major fire experience. I’m looking to get back into shape and potentially move towards a call fire department in the future (2+ years off from the fire field due to school)
Any help here would be greatly appreciated,
ANSWER
Don’t be fooled by “bodyweight” this is an intense plan which will push you. Plus – no equipment needed = no excuses.
Train the days you can, take at least 1 day off, total rest per week, and follow the sessions in order. Start up again where you left off.
Good luck!
– Rob
QUESTION
I have used a few of your plans previously. Starting next Monday , I will have 17 weeks until I attend an SFRE. If I pass, then I will attend Selection approximately 8 – 12 weeks after that. I see that you have an SFRE training packet that is 7 weeks long. I have also scrolled the Selection Training Packet. How would you recommend I approach my training? Should I start in the Selection Training Packet and then transition to the SFRE 7 week plan? I’m currently using your 4-week run improvement plan. Should I utilize that as well as the 4-week ruck improvement plan?
Thank you,
ANSWER
Continue with the Running Improvement Plan for 3 Weeks.
If you only have 8 weeks between SFRE and SFAS, still take a week off, do weeks 1-6 of the Ruck Plan, skip week 7, and complete week 8 (it’s a taper) directly before SFAS.
If you have more than 8 weeks, after your week off, re-do 2-3 weeks of Valor, then roll into the Ruck Plan.
Good luck!
– Rob
QUESTION
I heard your podcast on Art of Manliness. I am very interested in your programs. I am a Navy Deep Sea Diver, I’ve been in for almost 17 yrs. In my 20’s I was in phenomenal shape but after a motorcycle wreck and repeated knee injuries I’m having a hard time staying motivated, I am currently 35. I am interested to know how I should go about using your training programs, which ones would be best for me and how to take into account my knee injuries. I look forward to your reply and thank you for your time and consideration. My doctor recommends low impact workouts (i.e. No running). Essentially I’m missing most of the cartilage under both meniscus’ and what’s left is fissured. The ACL and MCL in my right have been strained but are intact so I need to strengthen both legs to protect the knees. What do you think?
ANSWER
I’d recommend you start our stuff with the Bodyweight Foundation Training Plan:
I’m not a doctor, and I’m not sure how your knee will respond … Do the plan and sub cycling/spinning for the running. When you make the conversion think time, not distance. 1 mile = 10 minutes on the bike.
If you’re knee is okay – don’t be fooled by “bodyweight” – this plan is intense and is a great place to kickstart your fitness.
– Rob
QUESTION
I am into week 3 of Bodyweight Foundation Training. I’m not following it exactly but it’s a great workout. What program do you recommend for after this to maximize strength and weight loss? Thank you.
ANSWER
– Rob
QUESTION
I’m in the military and am gunning for going TACP. I’ve been doing Soflete wods for about 4 months and have gotten big gains in strength but after talking with some of my friends here at base that are TACP’s it may not be the right program for me right now. I’ve got time to train and can’t cross train until April of 2018. My question for you I guess is this the best program for me to start doing to get as well prepared as possible before I cross train? I mean no disrespect, for you come highly recommended by a couple of guys here. I’m just looking for the best program I can find. I’ve researched Sofwods, Soflete, and Fatal fitness. I need help and guidance so after talking with my friends I decided to touch base with you and go from there. Thank you for your time and service sir.
ANSWER
It’s not clear if you’re asking for a program to prepare you for TACP school, or a day-to-day training program.
You’ll want to complete this plan the 8 weeks directly before selection.
Start with Hector.
– Rob
QUESTION
I was wondering what information you used to program all of your military plans. After looking at the team both Rob Shaul and Charles Bausman have experience, however there are a wide range of plans. What experience or knowledge do you draw from to create for example the Q Course plan or the DEVGRU plan?
Thank you for your time.
ANSWER
The MTI programming method on both the mountain and tactical sides begins with determining the fitness demands of the mission/school/pft/season/selection, etc. To do this we research the event which involves everything from a google search, to official documents, to published research, to polling athletes we know who have completed the event.
Once we understand the fitness demands, we design the sport specific programming to meet those demands, and then work backward form this point to the beginning of the plan building in progressions … i.e. most plans start “easy” and get harder as the athlete works through them.
For our sport/school/selection specific plans, we generally include multiple assessments at the beginning, middle and end of the plan. These assessments are focused on the fitness demands of the event, and follow-on progressions in the plan are based on these assessments – this way the plan automatically “scales” to the incoming fitness of the athlete.
As well, we are constantly learning, tweaking, assessing and improving our programming, which leased to continuous evolution. For example, we’re on Version 5 of our Ruck-Based Selection Training Plan for SFAS and similar selections.
We’ve been doing this for over a decade now, and our programming has changed and improved significantly. But we have more to do.
– Rob
QUESTION
I’ve been in the fitness industry for over 10 years now, and I gotta say, (repeated in email I’m sure) your programming is awesome…. sucks ass while you’re doing it, but freakin awesome! I think during today’s workout (ending week 1 of John) both me and my buddy cursed you during the 30/30 shuttles…. I may have died.
Anyway, as awesome as it would be to make it out to one of your training sessions in Jackson Hole, time and money restrict me. Do you plan on ever doing remote trainings on the east coast/ any more webinars?
Thanks again for the time and effort you guys put in to making badass workouts!
ANSWER
No courses on the east coast plans, and no more webinars. We are developing online programming courses and have several up: http://mtntactical.com/product-category/programming-courses/online-courses/
– R
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