Q&A 6.23.22

QUESTION

I used One of your programs in the past (ruck based selection) before attending SFRE and it worked awesome. My body felt more than prepared to handle the events and I was Very very satisfied with the results. After this, I was Awaiting a slot to SFAS. I ended Up going on a shorter notice and did not have time to prepare as I would’ve Liked. My body was feeling worn out from trying to maintain the rucking volume. I ended up going to SFAS, getting injured (sprained Achilles) and getting a 6 month return. I will be going back it would be either October or February. So I’d be looking at the best way to break up those plans in those timeframes. I’m currently working through a size/strength program and slowly working running back in as I continue To heal through physical therapy. I’m hoping to hit the ground running towards the end of may. Giving me between 3-6 months. I’d like to use your selection series but before purchasing wanted to know your best recommendation on how to utilize the programs with a condensed time window. Thank you.
 after consulting with the recruiting battalion

ANSWER

Weeks.  Plan
1-7         Fortitude
8-10       Valor – first 3 weeks
11-18     Ruck Based Selection Training Plan.
– Rob

QUESTION

Last year i purchased the backcountry hunting program and i was as far as ive been in 10 years heading into the mountains! Thanks!

This year, i want to run a 50 mile ultra in the fall after my mountain hunt. I was wondering how you would suggest tweaking the backcountry program to get ready for the mountains and the ultra.

ANSWER

I wouldn’t. – the BC Hunt plan has a lot of loading, and not enough running volume for a 50 mile.
To go long you have to train long.
I’d recommend our 50-Mile Ultra Training Plan.
– Rob

QUESTION

I usually run ultras so have a decent base, recently running 40 miles a week.
I am doing a half marathon September 25th.
I am starting the Run Improvement plan now as I want to spend the summer getting faster and losing some weight rather than ultras due to lack of time for regular long runs in the hills.
I don’t have time to finish both Run Improvement and the Half Marathon plan.
Should I start Half Marathon a couple of weeks into it as Run Improvement will keep me sharp? Or shall I finish Run Improvement a couple of weeks early and do the whole Half Marathon plan?
Or something else? Loving the site since I subscribed. I have been reading through all your Q&A articles heading back years so far. Great work, keep it up.

ANSWER

You’ve got 21 weeks until Sept 25:
Weeks.    Plan
1-14        Running Improvement Plan
– Rob

QUESTION

Hey guys looking for a new plan. I would call myself a high milage athlete with typical injuries coming from an infantry/sof background. I’m looking for something with functional body building styles along with getting back into ruck and running. My current fitness is nothing to write home about.  Thanks for the info

ANSWER

I’d recommend starting with basics… strength and endurance – and the Big 3 Strength + 3 Mile Run Training Plan.
– Rob

QUESTION

I am writing to see which training plan you would recommend I start with.
I am Active Duty Army. I am coming off a Labrim and ligament tears in my right arm from BJJ and have not been maintaining fitness for at least the last 6 months.

ANSWER

– Rob

QUESTION

Just finished a marathon, now I don’t have any particular fitness goal until next winter when I’ll start to train for another marathon.
Looking for a plan to maintain general fitness (ACFT) and that will pair with 3x weekly Olympic lifting.

ANSWER

– Rob

QUESTION

I am currently in the Army and have been able to max everything on the ACFT except the trap bar deadlift, I have plateaued at 300lbs and can not seem to get over this number, do you have any recommendations on what I should try to get over this hump and get to that 340lb max?

ANSWER

Big 3 + 2 Mile Run Training Plan and sub the Trap Bar Dead Lift for the regular Hinge/Deadlift in the plan.
– Rob

QUESTION

I have just started my enlistment process and I probably will not be shipping to basic for another 3-4 months. I just finished my first year of college and I was a college lacrosse player. I did lose a little of my aerobic and strength ability. I’m currently running at around a 7-7:10 pace on runs and lost a lot of leg strength from not lifting as much in season. I want to make sure I am exceeding the standards even on a day that I am sick. What would you say is the best course of action if I have longer than 8 weeks? This is also my first time consider MTI.

ANSWER

Until you know more I’d recommend the plans/order in the Virtue Packet, beginning with Humility.
Email back when you get a date/course established.
Humility is no joke.
– Rob

QUESTION

I’m currently living overseas on a small compound with very hilly terrain. Getting off compound to run is difficult and not always feasible. A loop around the compound is only about 800m but has an elevation changes of +/-100 feet during the loop with some pretty steep grades. I’m trying to figure out how to do some of your programing’s longer runs/ruck runs/rucks while compensating for the hills and also protect my knees when running down them. Do you have any ideas for that?

ANSWER

Quick answer is no. If you start and stop at the same spot – you essentially have no overall elevation gain.
If you had one tall-ass steep hill (1000 feet or more) you could carry water up, and dump it at the top, for the run down.
Knees? Again – nothing for you here other than perhaps wearing sleeves.
– Rob

QUESTION

I’m a Seaman in the coast gaurd getting ready for rescue swimmer school. At school we use a variety of ergs and calisthenics  and need strong legs for buddy towing. I’ve been using Marcus filly’s programming which incorporates a lot of tempo work that I like but honestly it’s just sorta silly how I have to YouTube every movement in the program because he calls stuff different names  and I feel like he’s making it more complicated that it should. Give me a call or an email I’d love to chat and see what we could figure out for a program.

ANSWER

We’ve built a program for Rescue Swimmer School. Click HERE.
The program, like school, is swim intensive. It’s specifically/professionally designed to prepare you for your school events including water con, treading, finning, etc.
It’s what I recommend you complete the 7 weeks directly before reporting.
If you have several months until school – email back with your exact reporting date and I’ll give you a plan progression.
– Rob

QUESTION

I acknowledge that this is a very convoluted question, and I apologize for it in advance. I have utilized mtntactical on and off for years now. I have completed many of the programs available on the site. I work in law enforcement and work overseas a lot, and at times I conduct training with the military. I usually piece a few programs together to meet my fitness needs. However, I also believe I lose some of the progression by not following the program fully. My work requires me to maintain and improve my conditioning-getting my heart rate up and being able to slow it down repeatedly-and at the same time being able to do stuff carrying a good amount of gear, such as climbing, pulling myself up, changing levels, changing direction, etc. There is also a requirement of strength and long distance endurance. My daily workout looks similar to this:
1. Aerobic activity, such as running for time, or interval running, or endurance run for 30 mins.
2. Strength component, such as bench, or squats, or pull-ups, depending what muscle group(s) I want to isolate.
3. I try to finish with some conditioning work, 15 – 20 mins of rowing and adding dumbbell cleans, jump squats, box jumps, etc.
I would appreciate your help in finding a program, or piecing a program together, to optimize my training.
Also, even though I enjoy reading the Q/A newsletter a lot, I would appreciate if this request doesn’t get posted.
Thanks in advance for your help,

ANSWER

What you’re doing now is what you want to do and likely what you’re good at or have done before. This is “working out” and not “training.”
This is natural and it happens to most of us – myself included. If I’m not following a plan I do what I’ve always done, and what I’m naturally good at (which are usually the same).
But .. based on your question I’m not sure you’re ready to break out of this pattern and it seems you’re asking me for my approval/help to cobble together exercises/programming which will allow you to keep up the same pattern. I won’t help.
Here’s the problem with doing the same thing every day … you plateau fitness wise, and it simply gets stale. My guess is your fitness work is getting “stale” for you now which is why you’ve reached out to me.
I’m sure you’re not going to be surprised when I say it’s best to follow a plan and finish it to completion.
Here’s what I’d recommend for you:
Then, drop into the plans/order in the Spirits Packet for LE patrol/detective, beginning with Whiskey.
Email back after you finish the Spirits Plans.
– Rob

QUESTION

I’m a recently hired paramedic looking to switch over to firefighting in about two years. I’ve been looking at your firefighter oriented plans and would love to start one, but had a quick question. I enjoy bouldering in my spare time. I don’t train intensely for climbing, I just love it as a de-stressor. I wanted to see if you had any advice regarding integrating climbing for fun with a plan such as the Fire Academy Training Plan. Is this too much volume? Is it reasonable to drop one of the Fire Academy Training Plan days to climb?

I also wanted to ask your opinion on rucking for firefighter fitness. Does rucking carry over much benefit to firefighting? Or should I stick to running?

I very much appreciate your time and love your programming.

ANSWER

Bouldering – you should be able to do two-a-days with the academy plan. Bouldering is very specific to grip strength and should’t interfere. If you’re feeling fatigued – take a rest day.
Rucking & Firefighting? Certainly movement under load – but you don’t need anything more than the fire academy plan. If you wanted to ruck on your own, I’d go heavy – 65-70 pounds, and short – 1-3 miles.
– Rob

 

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