QUESTION
Earlier this month I started the Bodyweight Foundation training plan, and am currently on Week 2 of the program. So far it’s largely met my expectations in that it’s been kicking my butt, however I’ve been struggling to recover sufficiently between sessions, specifically with the runs and with pull-ups, to the point where the pain is often too much to keep going without potentially hurting myself. I want to stick with the plan but perhaps make some adjustments, and was hoping to get your input on how to do that effectively. Should I look at reducing the overall intensity (reps, etc), or build more recovery time into the weekly schedule? If you need any amplifying information concerning my numbers, fitness level, etc, please let me know.
ANSWER
Take an extra day rest if needed. Understand soreness will decrease as fitness increases.
– Rob
QUESTION
Hey I wanted to know what kinda performance results I could expect from your bodyweight foundation program. Like is it an all round perfomance program or a specific goal?
ANSWER
All around improvement in bodyweight strength, sprint-based work capacity, and 1.5 mile run performance.
The less fit you are starting out, the more improvement you’ll see from the plan.
– Rob
QUESTION
I was wondering if the Grand Canyon Rim to Rim Training Plan would help with the following Mountain Challenge. “Maamturks Challenge ” Galway,Ireland. It’s 25km with 2300m of ascent.
ANSWER
Yes.
– Rob
QUESTION
’m very interested in purchasing your Ruck Based Selection Training Packet but I plan on having approximately 6 months to prepare instead of 12. My training schedule should be very consistent between now and my selection date as I expect to only lose one week to EIB testing.
I see online that you recommend including the military on ramp and the ruck based selection training plan but what do you recommend doing in the middle? I’m just coming out of Platoon Leader time and would describe myself as a B+ officer physically (better shape than most officers but by no means a physical specimen). I’m strong on endurance in terms of running volume however, my speed over distance and movement under load both need work and I haven’t spent dedicated time in the gym since last March so general strength has diminished outside of Platoon beaverfit workouts.
My intuition tells me the following flow should be successful:
Military On Ramp Training Plan (7 wks)
Big 24 (6 wks)
Fortitude (6 wks)
Ruck Based Selection Training Plan (8 wks)
Insert rest weeks/ add load weeks as time is available
Do you have any feedback or recommendations on how to get ready for SFAS on a condensed schedule? I’m not starting from 0 but I have a long way to go before I feel physically ready.
ANSWER
6 months = 26 weeks. Here’s what I recommend:
Weeks Plan
– Rob
QUESTION
Great recommendation with Dolly. I had my screener this week and did really well. I’m looking for a new plan recommendation.
Coming off Dolly which was all body weight, I’d like something more strength focused. However, I don’t like to lift too heavy any more. I’m all aboutgetting after in the gym but after a few back injuries I keep it conservative with the weight.
Also, I’m not looking for a plan with much running right now. I rolled my ankle about 3 weeks ago and it’s still pretty sore but only when I run so I think I need to give it time to rest. I’ll likely swim a couple times a week to keep up the cardio. I think step ups would be a good cardio alternative as well. Unfortunately I don’t have a rower or air dyne bike in the home gym yet.
I look forward to your recommendation . Thanks!
ANSWER
Sub in biking/swimming or whatever for the running until you heal up.
– Rob
QUESTION
Got any plans for a hotshot crewmember who slacked off this winter and has 5 weeks to report?
ANSWER
– Rob
QUESTION
Just a couple of questions about the swim improvement program- I recently had to take about 4 weeks off training consistently due to some life stuff. I pretty much only ran 1-2x per week and did a couple of swims and lifts during this time frame. Prior to the time off I was doing easy running 1-2x per week, lifting 3-4x per week, and swimming intervals 2-3x per week consistently for two months, and before that just lifting. My questions are:
A) Would you recommend I build up to your swim program (since it’s 5 days per week), or can I jump directly into it and just make sure to base the intervals on my Week 1 Day 1 times? B) Is it fine to run 3x per week while on the swim improvement program and use a minimalist 2x/week lifting template? Running and swimming are by far my weak points and I’d like to focus on both for the next couple of months while still maintaining a baseline level of strength.
ANSWER
A) Jump in.
B) Not sure – depends on your fitness level. Try it, but if you’re not making your swim interval times, pull back.
– Rob
QUESTION
I’m 24 weeks out from going on my Special Forces Operator Course (CSOR). I was wondering if you can point me in the right direction to get a good training program prior to the long course ahead.
Ps. Thanks again for the CSOR Selection program. It got me through Selection unscathed. Awesome program.
ANSWER
Congrats on CSOR Selection?
– Rob
QUESTION
I am training for the Bob Marshall Open at the end of May. I need to be able to go 25-30 miles with a 30 pound pack for a couple days in a row, with some decent stretches of pack rafting in between. What training plans would you recommend for me? Thanks!
-Rob
ANSWER
You’ll want to complete these plans back to back the 15 weeks directly before your trip.
If you’re fit, and have a lot of running / backpacking volume in your training already, you could just complete the Ultra Pre-Season plan the 8 weeks before your trip.
– Rob
QUESTION
In your
Keto article you mentioned your arthritic knees…I was wondering how you deal with that and how that impacts your fitness goals. I recently found out I have
pretty advanced arthritis in one of my knees (I’m only 29, in the Army for 7 years).
Up until that diagnosis (which was brought about by an injury to the knee) I was avidly working through the Greek Hero series in preparation for a selection. Now I am doing Rat 6 as it doesn’t require any run/ruck and supplementing with bicycling and swimming. I’m curious if injuries/limitations would shift your analysis on the height/job/bodyweight chart you put out in the most recent article. Since finishing Apollo and starting Rat 6 (in the last 3 months), I put on 25 pounds and am 200 at 5’10”.
Also do you see Keto as a longterm choice or just a short term option to reach a weight/fat goal?
ANSWER
Arthritis – no answer. You have to deal with it and keep doing the stuff you love and enduring the pain.
Keto? No, ever since I wrote that post I’ve modified the diet – primarily by not eating as much fat. I just couldn’t consume that much fat each day.
– Rob
QUESTION
Rob- great article– I’m a longtime competitive powerlifter who is solely focused on rock climbing for past few years and going forward. 5’7 and “down” to 180 with pretty low body fat (competed at 220 and 242). Any suggestions on how to atrophy muscle for these last 20 lbs or so? If you do phone consultations I’d be interested.
ANSWER
All I could suggest is stopping all strength training – including body weight, significantly increasing endurance (do a triathlon plan) and significantly reduce protein from your diet (one serving day). Try it for 8 weeks and see what happens. Avoid fruit to avoid sugar … so you’ll pretty much live on salads for 2 months.
Sorry – no on the phone at this time.
– Rob
QUESTION
I just recently completed selection successfully and will be starting the Q course in August 2021. How would you advise I train for that? Currently my stats are as follows:
5mi Run: 36-38min. Goal is to reduce to 35min.
12mi Ruck @ 45# Dry: 2:45 – 2:55 (hr:min). Goal to reduce to 2:30:00
I mostly think my conditioning and work capacity are good, but I’d like to really build up my strength and maintain / improve my conditioning / run / rucks.
Thanks for the help!
ANSWER
Congrats on selection!
Now? Drop into the plans/order in the Greek Hero Series beginning with Hector.
– Rob
QUESTION
I’ve had a subscription with MTI in the past and really enjoyed the different programs to choose from. Currently, I am a police officer and on a part time S.W.A.T. team. I’d like to think I’m in reasonably good shape. I run 15-20 miles a week, lift weights 4-6 times a week and ruck and swim 1-2 times a week. My goal within the next 3-4 years is to join the FBI and eventually tryout for FBI HRT. Which programs do you guys recommend, besides the obvious HRT prep once I’m closer to actually trying out. My weaknesses have always been rucking (short legs) and running.
ANSWER
These plans are designed as “Base Fitness” – day to day fitness for full time SWAT/SRT and concurrently train strength, work capacity, endurance, tactical agility and chassis integrity (functional core).
– Rob
QUESTION
Now that restrictions are starting to loosen up at gyms, I am planning on getting back in the swing of things. I purchased the Big Cat fire rescue plans a while back and I am planning on starting with Jaguar once again. However when I started them last time, I ruptured my patellar tendon while doing the box jumps. My shit luck.
Do you have any substitutions in the Tactical Agility area? I can do box jumps up then step down but no more jumping down for me. And my running form is pretty awful still. I have been trying to think up/research possible substitutions but I’m not having much luck. Any help would be greatly appreciated.
ANSWER
I’m not a doctor, don’t know where you are in your recovery, etc. so best would be to skip the tactical agility programming. If you need a sub for running, spinning/biking is a shitty, but still the best, option. You can substitute time … so if the plan calls for a 3-mile run, assume 10/min miles and bike for 30 minutes.
– Rob
QUESTION
I’m a military athlete currently training for a 50-mile ultra trail run, and am curious about your program. Is it designed by an ultra-runner? Also I am wondering if it is possible to combine ultra training with maybe 1 x day a week of rucking or maybe some light technical swimming. Will the program keep me in military condition in terms of strength and cardio and so on?
ANSWER
I’m a certified strength and conditioning coach, founder of MTI, and I designed the training plan.
Adding stuff? Depends on your fitness and training time. The running volume in this plan is significant — which means fatigue and training time.
No – the plan’s focus isn’t multi-modal – it’s running endurance. Expect your strength to decline if you complete this plan.
– Rob
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