Q&A 5.9.19

QUESTION

Having been a surf lifesaver for two years now, and a jiu-jitsu player in my spare time, I am looking to increase my fitness capacity to be rescue ready.

Do you have a program that is appropriate for the requirements of surf life-saving?

ANSWER

I’d recommend the plans and order in our Pirate Packet for Military and LE Special Forces units with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), tactical agility and chassis integrity (core).
Start with Barbossa.
– Rob

QUESTION

I am recovering from a hip fracture and I’ve been working through your Leg Injury program (it’s great!!). I’m not cleared to do squats, deadlifts, or much loading of my legs so I’ve been leaving off the burpees and squats in the program. What exercises can I do instead of those?

ANSWER

Leg Blasters – start with 8x Minis and work up to 4x Fulls.
– Rob

QUESTION

I would like to say first off that your programming is awesome and I’ve gotten great results from the CSOR Selection Program. I am in my final week of the program and my last 9.6km run is tomorrow.
With that said my Selection was pushed to the right and I have 2 weeks left before it begins. I understand I was supposed to crush the workout program directly 8 weeks prior to Selection.
What would you suggest I do with my remaining 2 weeks?  Focus on stretching and light cardio, calisthenics and swimming? Or do you think I should repeat my last 2 weeks of your program or something else you suggest?
Any help would be much appreciated. Thank you for the help thus far.

ANSWER

Repeat the last 2 weeks so you finish with the taper week.
– Rob

QUESTION

Why take the super squat method from Achilles?
It seemed perfect, running seemed a bit long, but it was a great cycle, probably my favorite I’ve done.
Thanks!

ANSWER

I’m in the process of updating all of the Greek Hero plans, and better coordinating all of the fitness elements in them. Actaeon’s re-write is scheduled to deploy the Super Squat progression. Country Singer Willie does as well.
– Rob

QUESTION

Hey coach, I’m currently on the market for a generalized training program. Im in the military, so I have my daily PT (which I’m sure you are familiar with and what that entails) but then I also like to work out after my duty day. My question is, what programs would you recommend I do? While I know there are “military training programs” you offer. I don’t want to pigeon-hole myself into a specific training domain. I would like to be a resilient force that can accomplish whatever the mission calls for. Would you recommend the general fitness plans? Or military specific ones? Thanks!

ANSWER

Military Specific – specifically the plans/order in the Greek Hero packet.  Start with Hector.
– Rob

QUESTION

I have a friend that’s been a high-level athlete his whole life, but now that he’s late 60s, he has some issues with his knees and shoulders. Until recently, he swam 3-5mi daily and lift for 2 hrs. I was telling him about the results I have been getting with your program and want to recommend him one that’s suitable. Told him that most of your stuff is functional and works the whole body vs isolation – which he’s a big fan of. Do you have a program you think would be a good base for a guy wanting to focus on core strength/chassis integration and endurance but that’s low impact on shoulders and core? Thanks.

ANSWER

All of our stuff will be too intense for most folks that age. If anything, I’d have him start with the Bodyweight Foundation Training Plan and see how he recovers.
– Rob

QUESTION

I am currently on week 4 of the run improvement plan. During this week I have found it very difficult to meet my 800m pace and have failed more than half of the time doing so. Do I continue moving on with the program or should I re do this week? Looking for some suggestions from the experts. Thanks

ANSWER

It’s supposed to be hard. Do your best and stick with the programming.
– Rob

QUESTION

Wondering if there is any other recommendation for a more general fitness plan before the Freeski focused training?
I was looking at the Greek heroine?
Need something to get me to September, then do the monster chassis, then the BC ski.

ANSWER

If you’re not a rock climber, complete the plans/order in the Wilderness Packet for wilderness professionals. If you are, do the Greek Heroine Packet plans. The Greek Heroine plans include rock climb training.
– Rob

QUESTION

I’m fixing to get ready for elk season and plan to use your big game packet. I’m 24 weeks outs from the hunt, the packet takes longer to complete. My fitness isn’t good enough to role straight into Resilience, thus I do not want to cut out the Bodyweight foundation, and I want to ensure I get all 8 weeks of the final program. I’m between shaving off the last few weeks from the first 3 lead up programs, or cut out Humility or Resilience. Thoughts? Thank you for all you do.

ANSWER

Cut the last few Weeks from the first programs.
– Rob

QUESTION

I had a question regarding the power clean and if there was a viable substitute for it.  My shoulders are not in the best condition and when I go underneath to catch it I have a hard time doing so.  I am lifting with a partner who says my form is good however the weight feels very light but still causes some pain and discomfort.  Just wanted to know if there was an exercise(s) that I could do instead that could give me the similar results.

ANSWER

– Rob

QUESTION

I’m in the military. In ok shape. I want to build upper body size and strength and also reduce my run time. What plan is best for me?

ANSWER

This plan comes from our LE side. The programming for LE Patrol/Detectives includes upper body hypertrophy (size/mass). Tequila also trains strength, work capacity, chassis integrity, tactical agility, and endurance – via a 1 mile run assessment and hard follow on intervals.
– Rob

QUESTION

Is a 25 pound weight vest OK for doing Stepups for the rainier training program, or should I be using a pack with weight in it?

ANSWER

Pack is better because it’s more sport-specific. Put your vest in a pack.
– Rob

QUESTION

I’m LE and don’t have regular time to train during shifts, though the opportunity does sometimes present itself. With that in mind, I want to keep my training to before work so that it is consistent. However, at work, I was thinking of doing treadmill run/sprint and core work when possible. I have the run improvement plan, and could get the chassis integrity plan. My thought is to alternate between them as time was available. Thoughts or other recommendations?
Thank you for all you do.

ANSWER

Work training? – Don’t alternate between plans. Chose one and stick with it. I’d recommend the 2-Mile Run Improvement Training Plan to start. Skip the strength work in the plan and just do the running portions.
– Rob

QUESTION

I currently lead a very active Boy Scout Troop. Activities can range from doing 10-20 mile day hikes, canoe 10-20 miles on any given weekend or 2-4 day backpacking trips. I am 46, and workout often. Would like to know which plan(s) you recommend.

I also did my first backcountry elk hunt this fall and hope to do more of that in my future.

Any suggestions are appreciated

ANSWER

Now – the plans/order in the Wilderness Packet of Plans for wilderness professionals. Start with Jedediah Smith.
8 weeks out from your hunt – the Backcountry Big Game Training Plan.
– Rob

QUESTION

Good morning! I noticed the USMC PFT program has changed, eliminating the 800m intervals in favor of what appears to be straight 1 mile intervals 2x/week instead. I had success with the program in its prior iteration (and knew others that did too), and was just curious what was the impetus for the change?
Thanks in advance for any insights you can offer to satiate my professional curiosity.
thanks much, and much appreciation for your continued scholarship.

ANSWER

The running calculator pace is more accurate for the 1-mile length.
– Rob

QUESTION

I just purchased your dea ptt program and I plan on starting tomorrow (Monday).  However, I only have 4 weeks until my test.  Would you recommend doing anything in addition to the program to make up for the last couple of weeks that I’ll be missing?

ANSWER

No. follow the programming as prescribed. Take two days total rest before your assessment.

– Rob

QUESTION

I am going to borstar selection next year, but I broke my foot in October of last year. I am now 100% and ready tog et back into it, but my cardio is horrible. I am thinking of doing the Pirate Plan then when I am 9 weeks out from selection I am going to do the borstar selection plan. I was just wondering if you have any better ideas to get back into a certain plan  first to easy my body back into working out and cardio again?

ANSWER

– Rob

QUESTION

I’m interested in purchasing a plan but I’m having trouble narrowing down what would be the best fit for my circumstances/interests. I’m currently in the hiring process for the FBI so a main priority is boosting my FBI PFT scores. Specifically the sprint (300m) /1.5 mile time and increasing my pushups. My sit-ups are on par so ideally I would like maintain as increasing isn’t necessary. However, I would like to continue to barbell centered workouts including olympic weightlifting; they are enjoyable and have increased my strength overall.

What program would you recommend?

I’m not interested in the FBI PFT plan alone since it doesn’t include any barbell work.

Thanks!

ANSWER

I don’t have a perfect plan for you. From what I do have I’d recommend Waylon – which includes barbell strength work, a 1.5 mile assessment. You’d need to add in push ups on your own.
Better would be to complete the FBI SA PFT Training Plan as prescribed and add it barbell work on Tues and Thurs as a 2-a-day, and again on Saturday. From our stuff I’d recommend the MTI Relative Strength Assessment Training Plan. 
– Rob

QUESTION

Have a PT test coming up . Ive done the APFT program before and it was great… Was wondering if I could do that program and somehow keep lifting for gains as well

ANSWER

You could complete the APFT Training Plan as prescribed, and add it barbell work on Tues and Thurs as a 2-a-day, and again on Saturday. From our stuff I’d recommend the MTI Relative Strength Assessment Training Plan. 
– Rob

QUESTION

When doing the 10 rounds every 120 secs of 20 shuttle runs is it better to do each sprint as fast as humanly possible even if performance gradually gets worse or to pace each one so that speed remains fairly constant throughout the 10 rounds?
Many thanks for everything you do

ANSWER

It doesn’t really matter. The clock is relentless, and the faster you finish, the more rest you get. But as you get into the effort, you start each round a little more tired, finish a little slower, and therefore get lest rest … which makes you a little more tired for the next effort, you finish slower, get less rest, etc, etc.
Density efforts are pretty terrible.
– Rob

 

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