QUESTION
I’m running a 75 mile three day stage race the first week of August. 15,500 ft of vert total, technical mountain running, with respective daily mileage of about 22, 25 and 30 miles. Longest race has been a 50k with 9,300 ft of vert last year. I average 30-40 miles per week in spring through fall with mountain and gravel biking thrown in (and I’m a farmer so demand on the body is pretty high those seasons…); maintain base over the winter with minimum 20 miles per week running and tons of skiing (bc and alpine).
Any plan recommendations/modifications for the next 18 weeks? Only other race at the moment is a 25k/5,000’ race in 9 weeks.
ANSWER
- Run the plan as prescribed for weeks 1-7
- Week 9 …. reduce the Thursday run to 8 miles, and take Total Rest on Friday into your 25k on Saturday or Sunday.
- Weeks 10 – complete as prescribed
- Weeks 11, 12 & 13 – Reduce the Saturday run distance to match the Sunday run distance
- Week 14, reduce the Saturday and Sunday run to 10 miles, and repeat week 14 … run it back to back – to stretch the plan to 18 weeks
- Weeks 15-17, Run as prescribed
– Rob
QUESTION
Hola Rob! After Apache I started Sioux. Harder program, but very complete
But, last monday while harvesting peas I had a back contracture. First I thought it was non important, but it is starting to be an issue. Tuesday and Wednesday I did my sioux seasons. But today, it was impossible.
What do you suggest in this moments? Radically stop the program and keep on where I left it after recovery? Keep on going? Making a lighter version of it? I have been always a kind of “active recovery” , so my idea was to leave it at this point, trying to have some moderate activity and in a few days take it where I left it
ANSWER
Understand I’m not a doctor, so I can’t give you medical advice.
From a training standpoint – stop with the plan sessions, and instead walk, and if possible, walk carrying a 25 pound backpack.
Try this for 2-3 days and see if your back calms down.
When it does, you can start training again, just decrease the loading and intensity and get back to it gently. Ramp it up as your back allows.
– Rob
QUESTION
I noticed you didn’t have a prep training program for baseball. I’m hoping to get the baseball team at the school I work at on a program. They have no other strength or conditioning training for other sports.
Which plan do you think would be best for off season baseball training?
ANSWER
Football Base would be awesome for HS baseball – classic strength, speed development via short sprints, sprint-based work capacity and functional core via chassis integrity.
– Rob
QUESTION
Which program would best fit the big 3 lifts and subsequently train acft relative bs. I have always been a powerlifter but the new acft has made it hard for me to max the new fitness test (specifically the 2 mile, sprint drag carry, and hrp) while also continuing to make gains on my big 3.
I have always programmed myself but have as previously said, I can no longer seem to max the acft and seriously compete in powerlifting. Thanks.
ANSWER
You know when the ACFT is scheduled, correct?
If so, best isn’t to be constantly training for the ACFT and trying to fit that in with your powerlifting programming.
Best would be to stop powerlifting 7 weeks out from the ACFT, do the
ACFT Training Plan, then return to power lifting after the test.
However, since you’re mostly suffering in work capacity and endurance, another option would be to do the
Big 3 Strength + 2 Mile Run Training Plan. You can program your own lifts and follow the programmed progression for the strength work, or program you’re own strength work and just the the running portion of this plan.
– Rob
QUESTION
I was looking at your programs online, and am curious which one I should start. I am a full time firefighter, smaller build. I run ultra marathons and have a running coach for that part of training. Currently running 50-60 miles a week. I do have lifting experience, currently following a strength program for runners. Which I don’t mind. Just not a lot of lifting in it. 40 years old, 5’7”, 150. At home I have a power rack, barbell, free weights, db’s, rower and bands. About the same at work. Whoever being of smaller build I need to gain more strength to help function better on the job. Any program suggestions would be appreciated.
ANSWER
As written it has you training gym-based strength 2x/week. You could bump it up to 3x if you are recovering and your running load allows it – but just start with 2x/week.
– Rob
QUESTION
I’m a brand new Army Infantry Private fresh out of OSUT. I was told by my Platoon Sergeant that I will be going to Air Assault and Jungle Warfare at some point over the next few months but no set dates (Air Assault most likely in May). I have goals to go to Ranger School and possibly a Selection (RASP/SFAS) in my future/career as well but no set dates for either. I recently purchased an Athletes Subscription and I don’t know what plan/packet is the best place to start that aligns with my goals and I am looking for some guidance. I have a solid level of base fitness, scoring a 588 on my last ACFT. My most recent 5 Mile time is 40:10 as well, that pace felt moderate and I could have gone faster but wasn’t testing myself I just was seeing how running 5 miles for the first time felt.
Most Recent ACFT Scores
- 340 Hexbar Deadlift x3
- 10’8 Ball Throw
- 58 T-Pushups
- 1:40 Sprint Drag Carry
- 3:40 Plank
- 13:22 2 Mile Time
Most Recent APFT Scores
- 84 Pushups
- 67 Situps
- 12:58 2 Mile
Big 3 Lift Maxes (Squat, Deadlift, Bench) – One Rep Maxes
- Squat: 350lbs
- Bench: 215lbs
- Deadlift (Hex Bar): 385lbs
Thank you so much for your time!
I hope this message finds you well.
ANSWER
We have event-specific plans for both these courses.
6 Weeks out from Air Assault, drop out of the Virtue plans and complete the
Air Assault Training Plan – directly before the course.
After Air Assault school, drop back into the Virtue Plans, then …. 6 weeks out from Jungle Warfare complete the
Jungle Warfare Training Plan, then again drop back into the Virtue Plans.
Email back when you get a date for Ranger School.
– Rob
QUESTION
I am coming off an open patella tendinitis repair and 5 months post op. I have completed now lower body injury and meathead hypertrophy.
I am at the point in my recovery where I am able to start incorporating running, sled drags, agility, dead lifting, some body weight squats and all upper body. Just looking for a direction to look into.
ANSWER
I’d recommend a plan I just built, Bodyweight Build. This plan deploys our Leg Blaser progression – which is were you should like you’re at for squats, bodyweight flow programming, running, and shuttle sprint repeats.
– Rob
QUESTION
I will attend SFRE in Fall. I have a number of programs on my dashboard. I plan to use the SFRE Training plan to prepare. I have around 5 months to prep. The SFRE program is 7 weeks long. Do you guys suggest a “prep program for the prep program”? I figured I would recycle the 7 week program after a de-load period and try to level-up on the next pass. Thoughts?
ANSWER
5 months is 21 weeks. Here’s what I’d recommend …
Weeks. Plan
– Rob
QUESTION
I’m a woman in her 20s and I’m training to become a U.S. Navy SEAL. How should a woman prepare for BUD/S (SEAL training)? Do you have any advice for preparation? I’m a civilian and I want to go enlisted.
There’s never been a female Navy SEAL. One woman graduated SWCC training but SEAL and SWCC are different pipelines.
According to what some BUD/S dropouts told me, one female SEAL candidate broke her legs in Basic Orientation (BO) which is the first two weeks of BUD/S, another female SEAL candidate broke her legs in BUD/S Prep and a third female SEAL candidate got rolled back in BO for stress fractures. None of them made it. Evan Eichler told me that one of the women he trained was medically dropped from BUD/S because she broke her ankle.
According to the SEALSWCC Scout Team, most female SEAL candidates struggle with load bearing and just don’t have enough durability. Women have weaker bones and tendons than men, studies have shown that women develop stress fractures 3x more often than men. Do you have any advice for becoming more durable?
ANSWER
- Increase total body strength.
- Increase chassis integrity strength and strength endurance (functional core)
- Event-specific strength and durability …. i.e. ruck
Understand that broken bones and other injuries are common not only to women at BUD/s – men suffer injuries as well.
There’s not “special” way to train women for BUD/s or any other SOF selection. The fitness demands of the event are the same for men and women … so the programming is the same. The only issue is women – because of the smaller size in general – may need more time to prepare. As well, because women have a lower overall strength ceiling, it may be difficult for lighter women … i.e. 100-130 pounds – to ever get to the strength/speed level to make the rucking speeds for some selections.
If the ruck load is 65# …. a 120# woman will be rucking over 1/2 her bodyweight … while a 200# man will be rucking less than 1/3 his bodyweight.
The one exception may be smaller women with gymnastics backgrounds – they are naturally stronger, and their bones/connective tissue have been strengthened in their gymnastics training.
FOLLOW UP QUESTION
What do you think of the book ROAR by Dr. Stacy Sims?
According to Dr. Stacy Sims, the biggest difference between how men and women train is that a women needs to structure her training around her menstrual cycle.
The menstrual cycle affects performance and it’s scientifically proven that women are more likely to gain strength and be physically stronger during the first 14 days of their period.
Dr. Sim notes that women who sync their strength training to their menstrual cycle and go easy in their high hormone phase saw a 32% increase in strength. Women who lifted routinely regardless of their cycle only saw a 13% increase.
ANSWER
I’m certainly no expert on timing menstrual cycles with training, and do believe more research is needed.
However, from a macro level, even if training around menstrual cycles had benefits, I’m not convinced it could be implemented for someone who is already in the military. Perhaps, like yourself, you could do this until you go to pre-BUD/s training, but there you would be thrown in with the other candidates and highly individualized training like this isn’t possible.
As well, I’d have concerns with this idea for selection training. In general, one of our rules at MTI in terms of selection programming is to “train like you’d play.” For sure, selection and subsequent school training/evolutions will not allow for menstrual cycle adaptation, and neither would actual deployment downrange to a combat zone. In your personal case, my concern would be that if you went in to pre-BUD/s training around your menstrual cycle, but couldn’t at Pre-BUD/s, if that would set you back because your mind/body would not be used to having to adapt to a full training load despite your menstrual cycle?
So, while this idea could certainly be beneficial, if it can’t be implemented during the real thing (selection) – should the coach/athlete bother with it? We know for example, a highly individualized nutrition and recovery plan plus 8 hours/sleep each night would be best for all athletes, but this isn’t what happens at Ranger School, where malnutrition, sleep deprivation, and performance with little to no recovery and weight loss of 20-40 pounds is common.
As a strength and conditioning coach, my primary job in preparing athletes for selections is to prepare them physically and mentally for the actual event – subsequently the programming is very intense and high volume including multiple two-a-days, and long, 2-8 hour multi-modal weekend “mini-events.” The worst thing I can do as a coach writing programming to prepare athletes for this type of event is to have them get to the event and never have experienced prior what some of this suffering feels like. Our feedback from athletes who’ve used MTI programming for selections is our stuff gets them physically ready for the real thing.
So the practical side of my experience says for women, who have the added burden of a menstrual cycle management, it’s best to have them train like anyone else, as part of that, give them the experience of training through menstrual cycles so when they have to do it during the real thing (selection/school), they’ve been there before and can adapt. So, instead of researching ways to train around menstrual cycles, develop, test and research strategies and methods to have them maximize training despite menstrual cycles.
As well, parallel to further research on menstrual cycles and training, there is ripe opportunity to conduct research on women currently have tactical jobs – Israeli soldiers, female wildland firefighters, female SWAT team members, female Police, firefighters, etc. Many of these units are far ahead in allowing women to work in tip-of-the-spear tactical jobs, and my guess is there’s much to be learned there from the actual female operators in terms of menstrual cycle management during selections, combat and on the job.
Respectfully,
– Rob Shaul
QUESTION
I’ve done many MTI plans in the past that you’ve set me up with for selections etc – I’m a former USAF Special Tactics Officer and current FBI Special Agent. Last Wednesday I tore my rectus femoris training on the OCourse at Quantico. I am supposed to schedule surgery tomorrow and will be non-weighbearing for at least 6 weeks immobilized at the knee. I just finished another round of the ruck based selection plan and don’t want to lose those gains. Do you think the lower body injury program is my best fit or should I modify something else? I won’t be able to do step ups or any leg excise with my left leg. Any suggestions would be awesome.
ANSWER
Sorry about the injury.
Your only option right now is the
Leg Injury Problem, and training the rest of your body around the injured leg.
– Rob
QUESTION
I just wanted to say I am super excited I found your website. I have been trying to find a training plan that encompases power lifting, running, and rock climbing and I think I finally found it! However, I am a little bit overwhelmed 🙂 So many choices and now trying to find the right one(s).
I am currently starting to train for a running trip in September. I will be running every day up to 10k on hard steep trails. We will average 3 to 8 miles a day over 7 days (one rest day). Looking back at past trips it was about 30 miles over those 6 days. Often the runs start by going straight uphill with anywhere to a 250ft to 1000ft elevation gain.
I have spent the last couple of years building a very strong powerlifting base, so I don’t want to lose those gains. Finally, I am an avid rock climber and try to get outside as often as possible. When weather doesn’t permit, I am inside climbing a couple of days a week. Unfortunately, I have had a series of upper respiratory infections that have really hampered my aerobic capacity (kept strength). Now that I am healthy (and medically cleared), I am trying to get back to where I was.
The big 3 + run, looked like a good place to start, but I cannot tell if there is accessory work to compliment the lifts. I also wasn’t sure where I should start with the distance. I am a former marathon runner, so the distance isn’t the issue, right now it is the lungs.
Suggestions on where to start? or a combination of plans for the next 6 months?
ANSWER
A couple facts that will work against you ….
- Endurance training hurts strength training, but not vice versa. So any added running will hurt your powerlifting numbers and/or improvement.
- Power Lifting, and the associated gain in muscle mass will hurt running speed, and climbing ability – simply because you are heavier
Point here is you can’t train to be great at everything at the same time. That doesn’t mean you can’t train strength, endurance and climbing fitness concurrently – you can – but you can’t maximize your genetic potential in any one area through multi-modal training.
Also – in general, the closer you get to an event, the more “event-specific” your training should be. And for the event you describe, given your endurance background, 6 weeks or so of primary uphill and running work should be enough to get you ready. By my count you’ve got 21 weeks until Sept. 1.
So … you’ve got a couple options:
1) Keep lifting as you are now, then 7 weeks out, do the
Peak Bagger Training Plan as prescribed (no lifting for 7 weeks). After your trip, get back to your powerlifting work. For your climb training, maximize your climbing gym work by conducting a
Bouldering V-Sum 2x/week. In all my years working with rock climbers, the Bouldering V-Sum is by far the most efficient method to concurrently train sport-specific climbing strength and technique.
2) Start multi-modal training now …
Weeks Plan
8-14
Mountain Base Helen – you can replace the prescribed strength exercises with your chosen powerlifting exercises and follow the programmed progression
15-21
Mountain Base Artimes – strength work is all bodyweight … which is what I’d recommend to unload for a cycle and perhaps cut a little weight into your trip.
– Rob
Subscribe to MTI's Newsletter - BETA
