Q&A 6.25.20

by SSD

QUESTION

Hey Rob, I’m an active EMT and Firefighter. I’ve been using your plans for years now. In the Army I used your Greek Hero series among other plans. I did a run through your Big Cat series. After awhile of injuries I used your Bodyweight Foundation plan to get back in shape. During that plan I fell in love with the long distance running. With the gyms closed I’ve decided to take the long distance running to a new level and complete my first marathon. From my fitness level now from completing the Bodyweight Foundation plan what plan would you recommend next? I’ve been looking at your Meathead Marathon and Max Effort Marathon plans. But I’m open to any recommendations you have on if I should go directly into one of those or if I should do some other plans first. My second question is if I go with the Max Effort plan would it be possible to add bodyweight strength training into the plan in order to maintain some strength and muscle mass.

ANSWER

I’d recommend the Max Effort Marathon Training Plan. This plan includes strength training – don’t add anything else.
– Rob

QUESTION

I have been using your programs singularly for 4 years now but on and off for 8. What are your thoughts on waist belts, wrist raps, etc. I was a college athlete and the S&C coaches we had were not a fan because they believed that not having them worked stability muscle groups which were needed for college wrestlers.
Second question is in regards to your humility training series. For the burpee test if I complete 10 burpees in :30 does that mean I rest for the next :30 or do I keep right on rolling?
Thanks Rob, your programs are helping my company improve physical readiness.

ANSWER

We don’t use wrist wraps and waist belts- but I have no real strong feelings about them. We’ve been able to get our athletes to our strength standards without these.
Humility’s burpee work is based on an assessment, and then 90 second intervals based on your assessment results – so I don’t understand your question. Please send the exact language in the session you’re confused about and I’ll answer.
– Rob

QUESTION

Just learned that we will be conducting the normal apft and a separate five mile run at the beginning of CCC. In addition to increasing strength, I would also like to max the push ups as well. Would you recommend adding one of your push-up improvement plans in addition to the big 3 plus run plan such as grease the groove or maybe into the daily operator program Perseus leading up to ccc? Sorry for all the recent questions lately, just want to make sure I will be able to crush both of those events. Thanks for your help. Apologies if you received this twice, don’t think the other one went through.

ANSWER

Yes. Big 3 + Run will improve your bench press, but not your push ups – these are different events and types of strength.
– Rob

QUESTION

I hope you are very well! I was wondering why you add a 3 breath static stretch after each set. What is the benefit?

ANSWER

Working rest.
– Rob

QUESTION

I work as a coach in the Belgian military. I think your concept can be very interesting for us & I’d like to learn more about it to see if we maybe can work together in the future.
Are there options to test this or get an insight on the website for a short period?

I also have a question. What about athletes who are deployed & don’t have access to the internet. Is there a way how they can download or print the programs so they can train offline?

ANSWER

No option to test the programming for a short time is you’re suggesting we give you free access. I’m sorry. Most of our individual training programs include a week of sample training for you to test. If you want more on our overall philosophy from a macro and meso level, I’d recommend you purchase our Base Fitness Program Design for Military Athletes Video Course. 
Athletes can print the sessions a week at a time via a browser.
– Rob

QUESTION

What do you recommend to workout in the field, with limited access to running or equipment. I was looking at the bodyweight foundation but I dont have access to a track and I will be more like support rather than training in the field for a month.

ANSWER

You can estimate distance, or convert running to time for the Bodyweight Foundation Training Plan – you don’t need to have. a track. Be resourceful.
– Rob

QUESTION

Hey Rob. Hope all is well. So I’m coming off of doing the virtue packet. Was considering doing the 5 mile run improvement. I’m former sof so no actual selections or anything coming up but enjoy pushing myself. If I do the 5 mile run improvement is there any other program for strength or whatever that i can add to it? I’m use to going alot harder than the other than run workouts in the plan. Or even any other suggestions? Looked at ruck selection but no need for me to do those long mileage rucks really any longer. Thanks and keep getting after it!

ANSWER

If you want to combine assessment-based running and strength, I’d recommend the Big 3 + Run Training Plan.
– Rob

QUESTION

Do you all do individualized training? I’m going to climb Mt Vinson in December.

ANSWER

I’m sorry. I don’t do individualized programming.
From our current programming, I’d recommend you build using the plans/order in our Wilderness Professional Packet – which is designed for Rangers, Mountain SAR, Wardens, etc. and has a solid focus of mountain endurance (run, uphill movement under load), and then complete the Big Mountain Training Plan the 10-weeks directly before your climb. The Big Mountain Plan is specifically designed for non-technical, big mountain climbs like Vinson.
Based on my count, you have 28 days before December 1, here’s what I recommend (I’m assuming your fit.)
Weeks.         Plan
1-7               Jedediah Smith
8-14             Wrangell – St. Elias
15-18           Frank Church (first 3 weeks)
19-28           Big Mountain Training Plan
– Rob

QUESTION

Good morning, I hope this email finds you well. I have been doing the 2 Mile improvement trying, currently just starting week 3. I have a couple of questions in regards to the training. To begin with, the exercises are definitely challenging. I am starting to see improvements with the strength workout, don’t get me wrong I am still struggling with them though. The runs are really kicking my butt though. I am struggling  very hard to make the times on the runs. Also, I am unable to run without stopping. My legs just feel very sore and they burn, quads have gotten better but now mostly feet and calves. My first 2 mile for time was 22:20 and completed my second mile for time which went up to 25:00. The 4 mile runs on Saturday really gets me as well . I’m pretty much walking all of the 4th mile. Is this normal, or am I doing something wrong? I really don’t know if I am progressing or not. Any help would be greatly appreciated.  Thank you!

ANSWER

No it’s not normal … but it all depends upon where you start out. The less fit coming in, the more challenging the plan is going to be and the more you’ll be sore/tired initially. What matters in the big scheme of things is the final assessment – and how it compares to the first.
Soreness/fatigue will decline as fitness improves. Keep grinding.
– Rob

QUESTION

I ship out to OSUT July 21. My training has been slacking since covid shut down all the gyms and I need some help putting together a solid plan (not my strength at all) can you recommend a plan for someone who has limited equipment? I have at my disposal :
40# weighted vest.
Ruck pack w 35-40#
2 45# dumbbells
Resistance band set
Resistance loop? Set
5# ankle weights
2.5# wrist weights
A sandbag 30-40#
30# ruck plate

ANSWER

– Rob

QUESTION

I have experience on gymnastic rings I’ve completed htk elite operator, warfighter teir 2. I just want to be a beast and look good too. I love to challenge my self and strive to be the best version of me. I’m not training for anything specific but don’t mind specialized plans. I hope this is not to vague and you throw a challenge at me.

ANSWER

Plans/order in the Virtue Packet, beginning with Humility.
– Rob

QUESTION

I am a female and am a little under a year out from going to a selection for United States Army Special Operations Command. I am in pretty good shape now, as I coach boxing on base. However, It’s been awhile since rucking and distance running. While I have pretty good endurance now, I don’t want to take any chances.

Do you have a plan you recommend?

ANSWER

Plans and order in the Ruck Based Selection Packet – beginning with the Military OnRamp Training Plan. Time it so you complete the last plan in the packet, the Ruck Based Selection Training Plan, the 8 weeks directly before SFAS.
– Rob

 

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