Q&A 5.17.18

by SSD

QUESTION

So I’m 26, Army, and looking to likely hit an SFRE at in approximately a year. I know of the Rock Based Packet/Program, and I know the length makes sense, but I was also wanting to pursue hitting 315/405/495/500 on the big 3 lifts, so I was wondering (especially for some accessory work) on the idea of blending B24 with the UBRR plan, perhaps doing one day on B24, then the next day I hit that area running the UBRR programming, so I’d essentially be running a high intensity, low Volume P/P/L and Chassis alternating with lower intensity but higher Volume.

It’d end up being A1B1C1xA2B2C2x
A being upper focused days
B being lower focused
C being chassis focused
1 being B24 based, 2 being UBRR based
As long as nutrition is on point along with other aspects of recovery, does this seem like an issue programming wise?

ANSWER

Bad idea. Big 24 is way too intense.
Complete Big 24 in isolation.
– Rob

QUESTION

First, I love your training and your exercise videos.  The new app is very helpful too.  Thanks for such great content.
I’m going to do the GORUCK 50-mile Star Course June 15.  It’s a 50 mile urban orienteering course with a 20 pound ruck, and you have to complete it in 20 hours.  Would you suggest I follow your Meathead Marathon plan but double the distances and walk with a ruck? Or something more like Rucking Improvement with less weight and more distance?
Thanks so much for your help.

ANSWER

I’d recommend the 50-Mile Ultra Plan, and do the prescribed distances with your pack.
– Rob

QUESTION

I am almost complete with the Military on Ramp and have been very impressed with the program. I have seen great results thus far. My question comes in regards to the diet prescribed. In the explanation of what to eat and what not to eat, you cut out rice, bread, potatoes (except sweet potatoes you said at the end of the video). I am curious why this is? You are cutting out all the complex carbs from your diet and really are only getting carbs from the veggies? Is this correct? And is this sustainable? From my understanding carbs are the major source your body derives energy from?

As always, really appreciate what you guys do! Thanks!

ANSWER

You get carbs from vegetables and fruit.
Not all carbs are equal.
Read “Why We Get Fat.”
– Rob

QUESTION

In your Q&A someone mentioned the SF45 plan for military athletes in the 45-55 age range, but I could not find it on the available programs tree.

For me, what would you recommend as a starting program if I get a subscription?

55 yo retired LTC, 5’10”, hovering at 215#, but at 210 make Height/Weight for tape and can still max pushups and situps on the APFT but would have to gut out the run (I have never fallen out of a run in my life).

Have a partial tear confirmed by MRI of the medial aspect of the left plantar fascia that is three months from being healed according to both my podiatrist and ortho, so unloaded walking in soft shoes is fine (which I do twice a day) but running or heavy rucking activities are out in the short term.

In addition to walking I do lifting on a program similar to Rippetoe’s Starting Strength protocol, only I add kettlebell work.

Interim Lifting Goals:

Bench 255# (at 230# now)

Squat 360# (at 335# now)

Deadlift 460# (at 390# now)

KB swings, 50 w/ 106# (at 28 now w/ 106#)

Interim Goals:

Cut to 185# BW (“Pyle, you’re a disgusting Fat Body!”- Gunny Hartmann)

Reach lifting goals outlined above

Eventually get back to rucking with 50# a couple miles a day (I walk my dogs, so this time is always available)

Slowly work back into running, in that I am interested in being able to sprint as needed. My days of running marathons are over.

Develop cardio capacity through rucking, sandbag drills, or working the heavy bag.

Essentially, get back into grunt/operator shape, except on a program that limits the impact.

Equipment available:

Home gym with squat cage, lat pulldown and row, adjustable bench press bench, two Oly bars, about 700# in Oly plates, adjustable dumb bells, an assortment of kettlebells ranging from 15# to 106#, sandbags in 50 and 70# weights, treadmill, weighted vests (20#) and weighted ruck (40#), heavy boxing bag and double end bag, pullup bar, treadmill, stationary bike and elliptical.

Thanks in advance for the feedback.

ANSWER

Here is a link to the SF45 Plan Packet. Start with SF45 Alpha.
These all have a significant endurance element – but no rucking. Running, mostly. You’d need to sub in your elliptical or bike. For the sub, if the plan calls for a 5 mile run, assume you’d run 10 minute miles and bike for 50 minutes.
– Rob

QUESTION

First off, mad kudos on your programming. Started on the Ruck-Based packet a little less than a year ago and I just began the Selection plan. Every plan has been a challenge from start to finish and I can’t imagine how far behind I’d be if I’d decided to “Do it live.” It’s been the best money I’ve spent all year, period.
That said, I just signed my 18X contract yesterday and it looks like I won’t be shipping out until 2 July. So now I’ve got to fill in an extra 3 weeks of training I wasn’t planning on having. I know in the past you’ve recommended that guys just do Humility until it’s time to start the SFAS plan, but would it be possible to add some heavy ruck work on the Saturdays so I don’t lose conditioning from the work I did during Fortitude? Those 75# ruck runs were heinous at the start but I’m really proud of the improvement I made and I don’t want to backslide.
Thanks again for the programming and the help over these last 10 months. Gimme a holler if you need more info.

ANSWER

I assume you’ll complete the Ruck Based Selection Training Plan directly before basic, so no, don’t add heavy rucks to Humility. Complete the plan as prescribed.
– Rob

QUESTION

I’ve been a subscribing member for many years and I just wanted to get your opinion on which way I should turn in my training, seeing as I’m about to retire from the Army in a few months. I’m finishing up the Busy Operator III plan next week and have used many of your other training plans, mostly from the Military side of MTI. I’m 47 yrs. of age, have spend the majority of my career in Airborne Infantry units (not riding a desk, but ALWAYS LEADING MY TROOPERS FROM THE FRONT:)), and still feel I have lots left in the tank:). I’ve looked at SF45 as well as the Greek Hero Training Plans, but again just wanted to get your opinion on which way this soon to be former action guy should turn. As always, THANKS FOR WHAT YOU AND YOUR TEAM DO.

ANSWER

Congrats on retiring!
Training: SF45 Packet – starting with SF45 Alpha.
– Rob

QUESTION

I was hoping to pick your brain on which training program to pick.
6 weeks ago I climbed Aconcagua: solo, unsupported, no porters or animals, carried all my gear by myself, in 6 days. It felt good, I felt strong and prepared.
In another 6 weeks, I’m going to try to ski Denali. Similar concept: West buttress ski descent, solo, unsupported, rapid ascent (obviously weather permitting). The 2 main differences from Aconcagua are: heavier pack to carry and being on skis. I will try by best to avoid having to haul a sled. I will get pre-acclimated with Hypoxico tent. My goal is to have acclimatization and fitness at such level that these two are a non issue on the mountain and my only variable is a weather window.
I continue doing my regular training: leg blasters, weighted step ups, carry uphils, posterior chain exercises, sandbag get ups and core and strength.
I had looked at your preseason backcountry skiing program. Any other alternatives you may recommend?
What program could I adapt for the next 6 weeks before my trip?
Thanks a lot!

ANSWER

Yes on the Backcountry Ski Pre-Season Training Plan. The only change is to increase the pack load for all step ups from 25# to 40#.
Congrats on Aconcagua. Please be safe and smart on Denali.
– Rob

QUESTION

Need some advice on how to improve my 5 mile time. As per the above, my ruck times are great but my 5 mile is around 42 min. I am curious on what steps I should take in conjunction to the Ranger Packet programming to assist.

Lastly, if unit morning PT switches I will drop another note as we are under new management (new CPT) beginning in about two weeks.

Thank you for all you and your team continue to do,

ANSWER

The Ranger School Training Plan includes focused work for the 5 mile, and you’re already doing hard intervals in Valor. Definitely don’t add any extra training and trust the programming.
Best might not be to train harder, but look at your shoes and technique. Research POSE Running and Chi Running.
– Rob

QUESTION

I just finished the ultra pre season plan. I have to stay I’m in the best running shape of my life! I’m going to start the 50 mile plan, but I would like to add in some rucking. I just made SFRE and I expect to go to selection in about a year and want to maintain that specific shape. How would you recommend I approach this?

ANSWER

– Rob

QUESTION

Follow up question related to Patrol/SWAT base programming needs. My department’s SWAT team is only part time due to it being a “smaller” city. For them time is split between Patrol and SWAT assignments as needed. What type of base programming would you recommend for athletes such as this? Rotations between Patrol/SWAT day to day programming, or to narrow it down to one specifically?

My other question would be this- if you recommend narrowing it down to one type of programming, what would you think about an officer adding hypertrophy to the SWAT programming? Is this possible? I have always loved the fact that you included the upper body mass for intimidation sake, but I also know that you might consider it a hindrance for SWAT athletes.

I would be very interested to hear your thoughts.

ANSWER

I recommend Part-Time SWAT train for their full-time job – Patrol or Detective – show do the Patrol/Detective programming.
This answers your second question.
– Rob

QUESTION

I was looking for a new plan and was hoping you might have a suggestion. I’ve done the military on ramp, humility and valor plans in the past and really enjoyed the results. However, I’m currently trying to recover from Achilles tendonitis with a physical therapist, so running, high load and high impact leg exercises are not possible. With those limitations I’m struggling to know how to maintain overall general fitness, do you have a plan that could work?

ANSWER

I’d recommend you train around your wounded limb and complete the Training Plan for Athletes Suffering Leg Injury.
– Rob

QUESTION

Just learned my ankle injury/survey from 34 years ago won’t take running any longer or hard pounding. What are best options for cardio, legs that doesn’t bang ankle joint a much

ANSWER

Cycling or step ups.
– Rob

QUESTION

I am an Army Officer preparing for Ranger school this summer, and I need to improve my push-ups significantly. I seem to have plateaued in the mid 40’s. I max my 2-mile run and sit-ups on the APFT, and I have a 2:04min 12-mile ruck march time, so I have a good overall fitness level – it’s primarily my push-ups that really suffer.
I typically train push-ups every other day with various bodyweight exercises and push-up variations, supplementing some bench press in their about once a week. My graders say the quality of my push ups is excellent, it’s the quantity that sucks.
Any suggestions for increasing my push-up’s into the mid 70’s?

ANSWER

Work through the progressions in our Push Up Improvement Packet.
– Rob

QUESTION

I’m an ROTC student at Texas A&M. I am looking for a PT plan to help prepare me for advance camp this summer and my dad recommended y’all since your Afghanistan prep plan worked very well for him before he deployed. I was wondering if you had a recommendation for which pt plan to buy, IBOLC or Ranger. Any advice would be much appreciated.
Thanks for your time.

ANSWER

– Rob

QUESTION

I am an outrigger canoe paddler looking for a training plan. I’m 58 and have a good training background. Fighting back from some complications with prostate cancer / surgery but close to where I was beforehand. I have always been a middle of the pack finisher and looking to improve. Time / Distance for most races is  +/- 12 miles = 2 hours

At my strongest, about 5 years ago when I was lifting more, I had a 300# back squat, 450# deadlift, 145# press, 185# clean.

ANSWER

– Rob

QUESTION

I see that you recommend particular bodyweights as ideal at different heights for the military athlete. I was unable to track down your guidance for a 5’9″ male, or any supporting evidence you guys have. I’m not doubting your experience, but a study would be very interesting. Thanks for the training.

ANSWER

Better look at our assessments. I’d recommend starting with the MTI Relative Strength Assessment – which automatically scales for bodyweight and in doing so can compare the relative strength of different-sized (weight) athletes. I put a handful of Marine 1st LT’s through the assessment last week (http://mtntactical.com/knowledge/relative-strength-snapshot-of-marine-corps-junior-officers/).
My guess for someone 5’9″ would be around 175# in bodyweight, but people are built different. The beauty of the Relative Strength Assessment is its objectivity.
– Rob

QUESTION

Do you have workout plans for specific sports or hobbies ? i was looking for archery and kayak.

ANSWER

No fitness plan, but we have done some work on Archery Stress Marksmanship for bowhunting, Here, Here and Here.
– Rob

QUESTION

I am scheduled to attend IBOLC and Ranger school in the next few months (I dont have a set date yet).  Which program you recommend for this time frame? It seems the Ranger program is designed for several months out.

ANSWER

You may have been looking at the full packet. The Ranger School Training Plan is 8 weeks/2 months long. You’ll want to complete it directly before Ranger School. I’m not sure how much time you have, but I’d recommend working through the plans and order in the Virtue Packet prior to beginning the Ranger School Training Plan.
– Rob
FOLLOW UP QUESTION
The time between now and IBOLC is tentative, sine I’m waiting on my clearance to clear. I will only have a week  or so between BOLC and Ranger School, however.
In this scenario what do you recommend?
ANSWER
I’d recommend completing the Ranger School Training Plan prior to IBOLC. – Rob

QUESTION

I need some help choosing a workout plan(s).  I am working to go AF PJ indoc next spring. I am doing bodyweight exercises now and swimming, but I am just now starting to run coming off a bad shin splint. I was in indoc before, but tapped out due to poor mental readiness. The workout style I didn’t prior (run, calisthenics/powerlifting, swimming) made it so I was already at grad standards by week two.

I’d like to add more endurance weightlifting/ functional fitness/ CrossFit style workouts to be more of my main focus with running, swimming, and bodyweight.   Any suggestions would be great. Thank you

ANSWER

 

Work through the plans and order in the Pirate Packet for SOF with water-based mission sets. These plans – after Military OnRamp, include strength, work capacity, endurance (running, swimming, rucking), chassis integrity, chassis integrity.
– Rob

 

QUESTION

I am writing hoping to be pointed in the right direction. I am currently a civilian preparing to enter the Special Tactics Officer (STO) pipeline, a CCT that I am working with recommended your programming.
I have taken a look at the plans listed within the “USAF CCT/PJ/CRO Training Packet” and I am  trying to figure out where to best start. I am well above average physical shape and have been training hard for the last 4 months, this is also the second time I have prepared for a spec ops selection. I am looking for a program that helps me plan out with long-term goals and quantifiable improvements in swim/running/ruck/cals/olympic lifts.
Based on my current PT numbers/fitness level I think that following the exact packet programming in order doesn’t make sense. I also do not have 53 weeks to prepare, I have approximately 25 weeks.
I definitely want to do the 9 week “USAF CCT/PJ CRO Selection Training plan” closer to my ship date. What programming would you recommend in the interim? I am considering combining the PAST training plan with a strength plan like the “big 24”. What would you recommend? Any guidance on how to best utilize my time would be greatly appreciated. Thank you in advance for your time.

ANSWER

I’d recommend you drop into the plans from the Pirate Series for SOF with water-based mission sets, until 9 weeks out, then complete the USAF CCT/PJ/CRO Training Plan directly before selection. Specifically …
Week   Plan
1-6        Barbossa
7           Total Rest
8-13      Black Beard
14         Total Rest
– Rob

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