Q&A 6.11.20

by SSD

QUESTION

I’m currently finishing week four again of the running improvement program. I have a history of back (mid to lower back) issues and constantly have to stop for a few months. I was going to start augmenting the running improvement with the core strength plan and was looking at the low back fitness. Can I and do you recommend augmenting the low back fitness with the running improvement instead? I don’t want to have to stop the program again because I messed up my back again.

ANSWER

You could do the Running Improvement Plan concurrently with the Low Back Fitness Plan – Just watch for overtraining. You can do this either as 2-a-days or alternate sessions from each plan daily.
– Rob

QUESTION

Purchased Recon Prep Course, I’m super excited to get started. I get my shipping date for Basic on Monday. I’m wondering about the timing, because as far as I know I do not have 9 weeks to train from the time I graduate Basic to the time I get to BRPC. I’m pretty sure I get 10 days leave once I graduate, then right to SOI or ITC, then BRPC. Will the program still be effective if I use it 9 weeks before my ship date for Basic? What’s your recommendation? Thanks

ANSWER

You don’t have a choice. Do the plan before Basic. The major cause of attrition is water confidence, and at least you’ll have some background in treading, underwater repeats, etc. before the course no matter what follows Basic.
– Rob

QUESTION

I am about to start your Ranger recovery program, but with gym closures, I wanted your input on adjusting the program to an “at home” version, or if there was another program you’d recommend entirely.  At home, I have some limited equipment, to include a 60# sandbag, pull up bar, 45# plate, resistance bands, TRX straps, and my rucksack.

ANSWER

Do the Gym Closure Training Plan, and sub your sandbag for the chassis integrity work in the plan.
– Rob

QUESTION

I am a good athlete and very strong.   I also happen to be very big (not fat, muscular).  I would like to shed size, as most of my hobbies would benefit from actually weighing less.  I like backcountry skiing, wakeboarding, jiu jitsu, and backcountry hunting. What would you recommend for me?

ANSWER

Start with Jedediah Smith from our Wilderness Professional packet – bodyweight strength and lots of running and uphill endurance.
Follow it up with the Backcountry Hunting Preseason Training Plan the 8 weeks directly before your hunt.
– Rob

QUESTION

Currently following SOFLETE programming but have used MTI in the past. Just graduated and commissioned as an Aviation Officer, my report date for BOLC and later flight school isn’t until November. I want to use this “free time” to dial in my training and fitness. I have access to a garage gym with rings, sandbag, barbell and bumpers. Not necessarily worried about the physical demands of BOLC or flight school so I was curious if you had a long term plan that has progression, in mind to dial in my all around fitness, especially with the ACFT replacing APFT around that timeframe.

ANSWER

The plans/order in our Greek Hero packet are designed as day to day programming for military infantry and SOF. Start with Hector.
– Rob

QUESTION

I am a college student, Florida Army Guardsman, and ROTC cadet at the University of North Florida. Over the Summer I would like to get ready for next year’s Ranger Challenge competitions. I am restricted due to CV19 to my meager garage gym consisting of a ruck, sandbag, dumbbells up to 35lbs, a 25lb weight vest, 8 lbs medicine ball, 8 lbs sledgehammer, and a 35 lbs kettlebell.

Any plan recommendations?

ANSWER

– Rob

QUESTION

I am new to your web site.  “Looks” like a lot of great trainning here.

I am a 60 year old former Marine.  I have always enjoyed trainning, conditioning my body/mind.  I do like a challenge.  I am not a big guy, but for my last birthday, I did 60 pull-ups, (legit), ran 6 miles, and did this in less than 60 minutes.  I offer this to say that I still like to keep myself in shape.

What training program would you suggest for me to start out with?

ANSWER

I’d recommend SF45 Alpha to start.
We don’t have any specific programming for athletes ages 55+ … the SF45 programming is the closest we have, as it covers 45-55.
Click the “Sample Training” Tab to see the first week of programming. Try it before purchase to see how you recover.
No gym? Look at the Gym Closure Training Plan.
– Rob

QUESTION

I recently purchased an athletes subscription and have been doing the military on ramp program for the last 3 weeks to work towards becoming a better military athlete and start preparing for  Army ROTC in the fall. Now I am looking to really cut my body fat percentage down, currently I weigh about 181lbs with around 20% body fat. I watched your video you have on nutrition and I already eat fairly close to your recommendations but I have identified the areas in my diet I can improve on(less carbs, sugar mainly). I was wondering if you had any suggestions on how I can further increase my fat loss while doing the military on ramp program and tweaking my diet to your recommendations, my ultimate goal would to be around 16% body fat without losing too much lean mass in the process.

ANSWER

Cut the cheat day.
– Rob

QUESTION

I have been following the daily operator programming and am about to finish up ulysses. This programming, along with the sfas plan prior to selection have been very helpful and I have made significant gains. I start CCC in Sept. and then go directly into the Q course in Jan. I plan on completing your q course prep programming during CCC. Strength still seems to be my weakest aspect and I have looked at other programming such as big 24, rat 6, etc. I don’t want to neglect my endurance/work capacity by pursuing a stand alone strength program as I do a lot of hiking on the weekends (Appalachian trail/ local trails). Last, my knees and low back seem to be pretty banged up as well. With this in mind, would you recommend finishing the last two programs in the Greek hero series or another program? I have posted some stats below to help describe my current fitness level.

2 mile run: 1136
6 mile ruck: 105 with 45# ruck
3 rep bench: 195#
3 rep squat: 215#
3 rep hinge: 245#
3 rep pull-up: 25#

Currently sitting at 186 pounds and am 6’1”. I appreciate your help in my preparation for my next career move.

ANSWER

Drop into the Big 3 + Run Plan, now, then back to the Greek Hero Plans, then the Q Course Training Plan directly before the course.
Big 3 + Run will help you push strength for a cycle, while maintaining your running.
– Rob

QUESTION

I just finished a week ago the Bodyweight Foundation program and I just started with the Moe/Larry/Curly packet. My main goal is to build strength but at the same time I’m looking to take off a few pounds I have. I was considering adding –3x a week– a 45-60 min cardio session, is this too much? Should I consider less time or no time at all? From what I´ve seen Moe is mostly about weightlifting.

I appreciate your comments, love your workouts!

ANSWER

That’s okay – just watch for overtraining. As well, 95% of fat is diet-related. Here are our diet recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob

QUESTION

I am currently on week five of fortitude and following the valor programming. I am 32 years old and in the Navy looking to complete a Army OCS package that requires me to complete the Army PFT. My ultimate goal is to make it to SFAS or to regiment. So, I would like to stay on the Valor series but to also incorporate PFT specific work such as pushups, sit-ups and 2 mile speed work. What is the best way to incorporate this into my training? Can I add in the APFT plan as a supplemental, or the 2 mile run improvement plan? My test could be anywhere from a week to weeks away. I can complete the PFT easily just want to max out my scores on the 17-21 year old scale. My weakest disciplines are the sit-ups and run.

ANSWER

Drop out of Valor and complete the APFT Training Plan, then after your PFT, roll back into Valor.
This is the best approach.
– Rob

QUESTION

My gym has limited and Kettlebells and was wondering utilizing dumbbells are a good alternative for kettlebell clean and press?

ANSWER

You can swap freely between KBs and DBs. Doesn’t matter.
– Rob

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