Q&A 5.26.22

QUESTION

I am looking for recommendations for after the completion of my hike. I know I will need to exercise and adjust my diet accordingly. Do you recommend a complete rest recovery period, an active recovery period, or maybe something else? After recovery how much of a workout should I jump into? I’ll just be doing base fitness for a while after. Thanks for any insight and advice.

ANSWER

Start back with strength and running – I’d recommend the Big 3 Strength + 2-Mile Run Training Plan.


QUESTION

Hi Rob-  I am looking at your SF55 training programs.  I am a recently retired senior USAF Officer, with extra time looking to rebuild and maintain strength.

My issue is one of consistency.  The job I am currently (airline) holding requires travel to Asia and COVID lockups in hotel rooms.  This precludes my staying on your program, occasionally for a week, rarely two.  During those times I get my workouts in by bringing a yoga mat and making use of a few square feet that are available.  I expect this to continue for the foreseeable future.
Do you have any experience with success using your senior programs but on an inconsistent basis?  Any recommendations?

ANSWER

None of the SF55 programming is assessment-based, so you can move in and out of it as your scheduling permits.
The extended, multi-mode “grind” structure of the bulk of the programming will also work in motel rooms – but you’ll need to be creative with exercises – bodyweight burpees, squats, push ups, sit ups, bridges, etc., and balcony jump roping or step ups, if possible.
– Rob

QUESTION

I’m currently in the USCG as a rescue swimmer candidate. I am in a program where I am trained in the pool three times a week, Monday, Tuesday, and Thursday, but I’m left on my own to train on land.
I won’t go to rescue swimmer school for another year at least, and I intend to do the rescue swimmer specific program you guys have just prior to shipping to RS school.
Land workouts are equally as important in school, so I need a good base program. I tried doing the pirate training, but that program has me swimming on Wednesday, and that is not a day I’m able to swim, so I’ve been taking Wednesday as a rest day, and just doing the Monday, Tuesday, Thursday swims in addition to the Barbosa land workouts. However, running twice a day sessions is caused me a lot of exhaustion and I’m beginning to feel a bit of overtraining from all the volume.
Do you have any advice on how I can make the pirate packet work with three 2 hour intense swim sessions a week, or if there is another land based program I can be doing instead that will better suit me?

ANSWER

Fortitude … however just modify the schedule. Do all the sessions in order, but don’t pay attention to the days and don’t train Fortitude on the day’s your swimming and get 1 full days rest/week. So here would be your first 2-week schedule:
Mon: Swim
Tue: Swim
Wed: Fortitude SESSION 1
Thu: Swim
Fri: Fortitude SESSION 2
Sat: Fortitude SESSION 3
Sun Rest
Mon: Swim
Tue: Swim
Wed: Fortitude SESSION 4
Thu: Swim
Fri: Fortitude SESSION 5
Sat: Fortitude SESSION 6
Sun Rest
Etc …
– Rob

QUESTION

I’m interested in the Ranger School Training Packet program, however, as of today I’m ~24 weeks from inserting into Pre-Ranger Course (then directly into Ranger School upon completion).

Would you suggest that I just complete the 3. ‘Fortitude’ through 6. ‘ Ranger School‘ Training Plan programming based on the time limitations?

Thanks for any insight you can provide.

ANSWER

Weeks.   Plan
1-7         Military OnRamp
7-15       Fortitude (repeat week 6 to stretch this plan to 8 weeks)
16          Total Rest
17-24      Ranger School Training Plan
If you’re fit and don’t think you need the Military OnRamp plan, replace it with Valor.
– Rob

QUESTION

I am looking to attend HRT selection in about 9-11 months and plan to purchase the MTI HRT selection plan. In the FAQs, one of the questions states that if you have more than 9 weeks until selection to email a coach. So, that’s what I’m doing. Thanks.

ANSWER

Now – complete the full FBI HRT Selection Training Plan.
Follow it up with the plans/order in the Gun Maker Packet. These plans are designed as day to day programming for full time SWAT/HRT and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity and tactical agility.
Then, repeat the full HRT plan the 9 weeks directly before selection.
Email back anytime along the way with any questions.
– Rob

QUESTION

Sorry to bother you. I am an officer in AZ. I unfortunately let myself go over the last couple years and got up to 305 as of a couple months ago. But I was recommended your program and I completed the “on ramp” program and have lost 23lbs so far in 8 weeks.
My question is what now? Which plan should I go with and do I continue to cycle through the spurits plans or repeat the same programs to maintain fitness?
What do you recommend?

ANSWER

If you made through the OnRamp plan, yes, move onto the Spirits Plans beginning with Whiskey.
– Rob

QUESTION

I’m wondering what weighted vests you guys find work best with sandbag training. My 30 lb vest is very awkward doing the sand bag get ups. So what would be better. A vforce type vest Iv seen you guys wear, or something like the goruck plate carrier?

ANSWER

We use and like the short vests from weightvest.com, including the Box and V-Force vests. They’ve been bomber for us.

– Rob

QUESTION

I was looking through your website in search of a program to help me prepare for my upcoming contract as an army engineer diver (MOS 12D).  I was wondering if there is something on there that I might have missed?  It is supposed to be the same schooling as the Navy Seabee divers as well.

ANSWER

Closest we’d have is the Combat Diver Course Plan.
– Rob

QUESTION

I really enjoyed reading your article on 1 lb on your feet versus 4 lbs on your back. I have a hypothetical question for you. When I was in my 20’s – 30’s I worked as a wildland firefighter. Now that I am approaching 60, I would like to do this again on a local volunteer Type II team. The issue is the pack test. In my youth, I could muscle through carrying the 45 lb pack in the time required, but it was difficult because I am only 5′ 1″ and 102 pounds. So I was maxing out my body back in the day. I probably could pass the pack test now (I work on a cross cut saw team in the wilderness areas to clear trails and am quite fit), but I am concerned about carrying this much weight on the fire line and working at the same time.
Do you have any training suggestions for a flyweight? 45 pounds is 44% of my body weight, over the 40% in Ruck rule 3. What happens to work capacity after the 40% limit is passed? Any ideas would be appreciated. I understand any suggestions are completely hypothetical as this situation is possibly impossible to overcome. Darn gravity.

ANSWER

Ultimately, the standard of 45# is the standard, and we don’t have a way of getting around it. Speed on the ground is dictated by 1. stride length and 2. foot speed. At 5’1, your stride length isn’t going to get any better. Being able to churn those legs like a high-speed kitchen aid mixer is where you should ultimately focus. The faster you can get your feet moving, the better off you’ll be in making the 45-minute time limit. A big aerobic base is key for shorties such as yourself… at least you can rest easy knowing you’re working significantly harder than everyone else!
To start with, give the Wildland Firefighter Pre-Season Plan a go. Keep in mind, these plans are written for the 20 and 30 year olds that make up the majority of the hand crews… adjust as needed for your age and don’t hesitate to reach out with questions.
– Rob

QUESTION

I was curious if there was a training plan besides the ACFT training plan that will still prepare me physically to perform well on the ACFT. I enjoy the daily operator session plans and other strength plans. I was doing the cream soda plan concurrently with the run improvement plan. I will take an ACFT in around a month but feel the ACFT prep plan will detract from other strength aspect I like to train (ie: work capacity, squats, cleans) and it gets quite repetitive quickly. Any suggestions are welcome.

ANSWER

I depends upon how important your ACFT score is to you.
The operator sessions and our other military base fitness programming (Greek Hero plans, Virtue Plans) all are designed as high level, day-to-day, mission-direct fitness for military athletes. My sense is most who do these will be able to score well on the ACFT without training specifically for it.
However, to score your best, you need to train specifically for the test. The ACFT has some unique events – like the front bridge and ball throw, – movements which I don’t generally program in the base fitness programming.
So, best is to take 3 weeks minimum before your assessment, drop out of the Operator Sessions, and complete the ACFT Training Plan. Then after the assessment, return to the Operator Sessions.
– Rob

QUESTION

Thinking about subscribing again. My intent is to build myself up to a high baseline fitness standard across the board as a mil athlete, and address shortcomings in almost every aspect. And I’m not in a rush.
Current status, has been better in the past: 
25min 5k run
35 pushups
10 pullups
185lbs bench press 1RM (I’m 174lbs)
250 lbs squat 1RM
250 deadlift 1RM
Do you recommend that I do successive short cycles for every shortcoming (running, strenght, bodyweight, etc.) and then move on to baseline programming? Or straight to baseline for a slow build up across the board?

ANSWER

Straight to Base Fitness.
I’d recommend the Virtue Packet plans.
Skip Military OnRamp and start with Humility.
– Rob

QUESTION

I’m 39, way out of shape and I need to get into shape not only for my health but I am applying to be a game warden here in Florida. The first of it is going through the normal police academy, the second part is the Game Warden. I have a background in some lifting and was a athlete when I younger. I haven’t worked out in many years. I’m looking for a program to get me started from the ground up. I can’t do pull ups, only a few push ups, only a few full sit ups. I’m that kinda out of shape. Where would I start?

ANSWER

Email back when you’ve finished this plan.
– Rob

 

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