Readers Note on “Little Boy” as Career Choice
Good essay. Consider yourself lucky to work in the field you’re in and have the opportunity for friendships and extended childhood-like fun.
A couple thoughts. Grown men suck at friendship. It’s because we don’t value it so we don’t work at it. Big mistake, in my opinion. I looked around 20 years ago or so and realized I was isolated socially. I was married at the time but we hung out with her friends. She always found some reason not to like my guy friends and she sure as hell didn’t want me having gal friends.
I vowed that would change. I reignited old friendships and cultivated new ones. I put the work in. If I didn’t hear from friends they heard from me. I looked for reasons to get together and stay in touch. The spouse became an ex-. I made sure the new partner liked the friends I had and my friends liked her. She encouraged me in my male friendships and wasn’t threatened by them. I took up diving with my non-athletic son and always made sure just the two of us took annual diving trips together. All good.
Back to your essay. I suspect that the reason the public-service guys you train and interact with have the friendships they have is because their work is dependent on functioning as a team. Also, they’re not in a zero-sum world where one more dollar for him is one less dollar for me in sales commissions, partnership draw, etc. They’re probably all compensated roughly the same. They all went through the same training. For that and other reasons they’re not as overtly competitive in terms of status, educational background, material possessions, etc. Competition is often the fatal flaw in male friendships.
QUESTION
Hi Coach,
Long time listener, first time caller.
My father (58 years old) and I (male, 28 years old) are going on a week long backpacking trip at an unspecified point next year. My initial thinking is that we could do the Backpacking Pre-Season Training Plan together in the lead-up to the trip. However, we both want to improve our aerobic conditioning since both of us are admittedly terrible runners with a laughable amount of roadwork between us.
Do you a sequence of other programs in mind that would best suit us before starting that plan? I know his age will probably play a factor. We’ve both been doing barbell training for several years and have no major injuries.
Thanks for all that you do.
ANSWER
– Rob
QUESTION
I’m just starting your on-ramp program on Monday, and saw that it ends with a ruck run of up to 65 lbs. What sort of pack is suggested, and how do we run? Like, a shuffle?
Sorry for all the questions, I’m just thinking about my knees and back. Lol
ANSWER
Pack? We like used ALICE Packs with a frame, but any internal frame pack will do. Load the weight high as possible in the pack … i.e. put a volleyball in the bottom of the pack and the weight on top of it.
Run = move as fast as possible. I kinda run/jog, I’ve seen others run 9 min miles with this load ….. You’ll figure it out.
– Rob
QUESTION
I’m a big fan of MTI. I have purchased 3 different programs all have worked great for me. I like to try to train to build an all-around athlete, and I feel like no other methods of training work as well as yours. I’m a college basketball coach and implement a lot of your ideas into our training.
I’m looking at the country singer plans and I like them all. Is the intent to do them in order? Or pick one that fits out needs best?
ANSWER
Either do them in order or pick the one that fits the need. The plans can be deployed both ways.
But … if you’re just winging it, do them in order. There is a progression in terms of cyclic emphasis.
QUESTION
Love your programming and appreciate all that you do. I recently completed Military On-Ramp, I am going to selection in 6 months. I have the athlete subscription package. So I have reviewed the Ruck Based Selection Training Packet, with this needing approx 13 months of training. I was wondering if you could advise in which programs I should do leading up to the Ruck Based Selection Training Plan V5. Thanks in advance for the help and support.
ANSWER
Weeks Plan
8-15
Valor (repeat week 6)
16 Total Rest
– Rob
QUESTION
I’m 5 months out from Infantry BOLC. Plan on doing the IBOLC plan just before I head there. But, I want to get into better shape before I start that plan. I’m in decent mil athlete shape but would like to drop some unneeded body weight (6’2 218).
Should I start with military on-ramp or humility?
Thanks a ton!
ANSWER
– Rob
QUESTION
I am currently active duty in the Coast Guard and have put my name on the list for an upcoming screener/ selection for positions available in the Coast Guard’s MSRT (maritime security and response team). I have heard rumors of what it will be like but the only thing I know for certain is that everyone attending will be tested on their physical fitness through the standard coast guard PT test (push ups, sit ups, 1.5 mile run), a pull up/ chin up test, basic swim test that will also involve a water confidence test (swimming underwater for a certain length with a brick, and treading water for a certain amount of time). As well as running through an obstacle course. The rest of the time will be mock boarding scenarios and range days with full kit on.
I was wanting to know what fitness plan would be best to help me prepare for this. Thank you in advance for any help you can give! The screener is in September so I have roughly 3 months to prepare.
ANSWER
From what I do have I’d recommend the
USSS CAT Selection Training Plan. This plan should cover your PFT, endurance and work capacity. You’ll want to
complete this plan the 7 weeks directly before selection
But the plan doesn’t include swimming. What I’d recommend
for that is the swimming in
Barbossa, which is focused on treading and underwater crossovers. You’d want to add this work as 2-a-Days with the USSS CAT Plan.
I’m not
sure how far out from selection you are, but between now and starting the USSS CAT Plan I’d recommend the plans/order in The
PIrate Series (it starts with Barbossa). These are designed as day to day programming
for LE/Military SOF with water-based mission sets.
– Rob
QUESTION
I was a member of your subscription plan a few years ago. I have a question about rucking that I thought you could answer. I’m a crossfitter and hiker/backpacker. My strength is endurance on long events/WODs. I’m not the fastest but I make it steady to the end. I write my own programming now, and workout during open gym, typically lifting (Olympic and Power), cardio endurance (assault bike and row), classic CrossFit WODs and strongman type sessions (sandbags, sleds). I go backpacking every year when the weather is right, so I start rucking to build myself up for the long miles and inclines under load. My question is this, how does rucking cross over into a benefit for my CrossFit training? Is it my imagination or is it true that rucking actually slows down my runs and explosive power? During my mile runs for Murph this year I was so slow, just telling myself that its ok and normal because of my ruck training. But on the other hand, I haven’t been running at all since January, so maybe it’s just rusty.
ANSWER
I doubt that rucking slows down your running. My guess is you just haven’t been running.
However, if you want to improve running time, don’t ruck. Run.
In terms of CrossFit – unless rucking is a new “event” or mode in CrossFit, I’m not sure how it will transfer. In general, the more “sport specific” your training to your sport or event, the better. We ruck because rucking is significant “mode” for both mountain and tactical athletes.
– Rob
QUESTION
Love your programming on MTN, lots to choose from, I’m training for the Eco-Challenge Race in Fiji this year and wanted to add some variety, the race is a 10 Day adventure race on the Fijian Islands and will incorporate, Trekking, Mtn Bike, Stand up Paddleboarding, canoeing, sailing, skin diving, lots of uphill climbs, Running, some rope work,
What do you think the best plans are for the challenge.
ANSWER
I don’t have an adventure race plan, but in terms of general fitness between now and when you start your race train up, I’d recommend the plans/order in the
Wilderness Professional Packet. These plans are designed as day to day programming
for wilderness professionals (rangers, field biologists,
guides, etc.) and include strength, work capacity, endurance (loaded uphill and running), and chassis integrity (core).
– Rob
QUESTION
So I’m about 12 weeks out from a hunt. Which programs do you suggest to bridge the gap from now till the 8 weeks before the start of the backcountry hunting program?
ANSWER
Jedediah Smith from our packet of plans
for Wilderness Professionals. The plan includes strength, work capacity, chassis integrity and mountain endurance (run, step ups).
– Rob
QUESTION
My fiancé is wanting to possibly join the army national guard. She lives a pretty sedentary lifestyle and works a desk job. We were wanting to know which program would be best for her to get started. We would also like to be able to workout at home. I myself have my own kettlebell set with a wide range of weights and also a sand bag, weight vest, and pull-up bar and gymnastics rings. Thank you in advance for your help.
ANSWER
Don’t be fooled by “bodyweight” … this plan is no joke. It also deploys an initial bodyweight strength assessment and follow-on progressions based on your initial assessment results. In this way the plan automatically “scales” to your incoming fitness.
– Rob
QUESTION
Coach, I recently finished the Greek Hero series and retook the Operator Ugly today. Its still a bear and great at revealing what needs work! I did not specifically train up for the Operator Ugly. I improved my score from about 95ish to 114 from a few years ago. My scores were: Front Squat 10 Bench Press 2, Deadlift 16, Sprints 39, Pullups 17, Sandbag Getups 60, Run 25:30.
Over the course of the Greek Hero program I have noticed significant gains for my lower body, improving my max Back Squat from 235 to 255 and subsequently my max Box Squat from 245 to 285. At the end of the Greek Hero series my Military Press improved from 125 to 140 over the last 6 week program. Midway through the series my max Bench Press improved from 195 to 205.
I am 6’ 4” and weigh 170. I’d like to score a 125 or better on the Operator Ugly, and would like to improve my Bench Press and Military Press to meet MTN Tactical standards for military athletes. What program/s would you recommend with this in mind? I’d also like to maintain my overall fitness from the Greek Hero series as able. Love the MTI programs and the work you all do to help us stay ready. Thanks for your time!
ANSWER
I’d recommend some upper body hypertrophy work for you. You could just be a hard gainer and regulated to skinny forever, but trying to add mass to your upper body won’t hurt.
Our military programming doesn’t include this, but our LE programing does. Specifically I’d recommend
Rikers from our
Notorious Prison Packet of Plans
for correctional officers. This is a multi-modal plan which includes mass effort strength
training (upper/lower), work capacity, chassis integrity, grip strength and upper body hypertrophy.
Also – increase your protein and fat intake while on the plan. Simple ways are to drink a 1/2 gallon of whole milk/day, or eat a small jar of peanut butter daily.
At 6’4″, and just 170 pounds, your lower body strength (10x front squats) and overall work cap (60x SBGU, 39 shuttles) is impressive. I’ve gotten those number a little lighter than 170#, but I’m just 5’7″ …. and don’t need to move the barbell or sandbag nearly as far per rep.
Rikers includes a bench press and push press 1RM progression … so you’ll be able to see if we can add strength as well as mass as you work through the plan.
Finally, I’m thinking about changing Operator Ugly to replace the SBGU and Shuttle Sprints with the MTI Tactical Athlete Work Capacity Assessment, then increase the 3 mile run at the end loading from 25# to 45#. Any thoughts?
– Rob
QUESTION
I’ve purchased the GORUCK Selection plan, what program would you recommend leading up to said program? I am 5 months out.
ANSWER
By my count 5 months = 21 weeks. Here’s what I recommend:
Weeks Plan
10 Total Rest
– Rob
QUESTION
I’m in the midst of your strength 357, doing so I reawaken a shoulder injury from this winter. Still not sure that it is, hoping it’s not a torn rotator cuff. That being said I’d like to keep working out. Any suggestions? I have pretty much full range of motion seems like over the head lifts bother it.
ANSWER
Easiest is to continue with the plan and avoid movements or loads which irritate your shoulder.
– Rob
QUESTION
I have been browsing your site for a while now and trying out a few of your workouts – the bits n pieces that i have seen.
I am a deer hunter here in South Australia who often travels over to the mountains to backpack, so your workouts are applicable.
My issue is that i am fairly long – six foot four and I have always had a small issue with my lower back. Its not that its bad, or causing me any immediate problems. But I am very weary of dead lifts – maybe this is because i have never been taught. I get a twinge when i use a chainsaw and things that are heavy and away from my body.
If I was to undertake the backcountry hunters program, what would you advise on the dead lifts? Or are there no dead lifts in the program.
Just thought id ask seen as though you offered to answer any questions.
Cheers mate and keep up the good work, its inspiring.
ANSWER
The Backcountry
Big Game Training Plan is a limited equipment
training plan that does not include dead lifts. You should be good.
Click the “sample training” tab to see the first week of programming.
– Rob
QUESTION
I am interested in taking part in your programming but am intimidated on what plan to choose. I am a soldier in the reserves and am looking to improve athletic performance that improves my fitness but as well as be ready to take a PT Test at anytime. I am currently 5 11 @ 190 and roughly 16.5% body fat. I want to keep dropping the fat and lean down w/o sacrificing the lean mass I have now. I am pretty weak at upper body movements (push ups, press, pull ups, etc) but I dont want that to be the sole focus. I am looking to strength train 3 days a week as I also do BJJ 3 times a week along with cardio 3 times a week. Thank you for helping point me to the right direction.
ANSWER
I’d recommend you start with the
MTI Relative Strength Assessment Training Plan. From your note, I read you want to train strength 3 days/week and let your BJJ and current cardio work suffice
for those areas. This is a 5 day/week
training plan, but the strength is trained Mon, Wed and Friday …. so just do these days in the plan.
– Rob
QUESTION
Good morning, I’m a tactical athlete that is planning on hiking the John Muir Trail during an extended block of leave in several months. Do you have any suggestions for how to supplement the Backpacking Preseason plan with some upper body exercises/chassis integrity work to meet the demands of a tactical environment while also getting ready for the hike?
ANSWER
The
Backpacking Pre-Season Training Plan does include chassis integrity work, and limited upper body work (scotty bobs). You could add in some heavy bench presses and weighted pull ups if you wanted.
Another Option would be to
complete plans from our
Wilderness Packet of plans designed
for Wilderness professionals (rangers, field biologists, game wardens, etc.) – which are more well rounded on the tactical side.
– Rob
QUESTION
I just wanted to reach out in the hopes I could receive some guidance on your Ruck Based Selection Plan. So, BLUF, I’m an IN XO currently deployed to Iraq and received my SFAS class date at 23OCT and started the 8 week Ruck Based Selection Plan on 06MAY.
I should be complete around 01JULY. Instead of beginning with a different plan, I started with this one due to the limited facilities we have at our location. Essentially, the Ruck Plan is more manageable from an equipment standpoint. Anyways, I was planning to run the 8 week plan again for my final weeks of redeployment leading into SFAS. I was wondering if you had any advice on changes I should make to the schedule, since my plan is to conduct it twice. For this first 8 weeks, I have been taking an extra rest day every week, since I’m still pretty far out from my SFAS date. Any help would be greatly appreciated.
ANSWER
This plan is so intense, I’m hesitant to have you run it back to back … I’m afraid of overtraining.
Options … 1) continue as you are, but drop the long Saturday ruck the first time through.
2) drop out
for the RBSTP and move to
Humility now, then
complete the RBSTP directly before selection. Humility is another limited equipment plan.
– Rob
QUESTION
I am a Firefighter for the San Marcos Fire Department. I am looking into buying one of the urban firefighter plans but i am having a hard time deciding which plan to pick. Can you give some suggestions or guidance into which one? My fitness level is moderate. I usually row the morning of my shift and then lift later that day. Thanks for your time and help! Have a great one!
ANSWER
Start with
Jaguar, which is the first plan in our
Big Cat series of plans
for Urban Firefighters. These plans are designed as day to day
training for full time urban firefighters, and concurrently train strength, work capacity, tactical agility, chassis integrity (core), and overall stamina.
– Rob
QUESTION
I just read your ‘Super Squats/6-mi run’ mini study report. Thanks for sharing!
In ‘92 I went through USAW’s Club Coaches course with Dr. Strossen at the OTC in C-Springs. Great guy and his IronMind products are first class.
Once, yes, only once, my training partner and I diligently followed his Super Squats program. For about 20 years, while in the Navy (26+ years total), I focused on powerlifting during the winter months and (road) cycling the rest of the year. I actually joined the Navy to ‘hopefully’ get stationed in Europe and race, which I was fortunate to do for more than a dozen years in Sicily!
I decided to do Super Squats after a decent season racing in order to get my squat back up for a powerlifting meet the base held right after the first of the year.
As per Strossen, you should pick a weight you can barely get for ten, but do 20 reps! Three DEEP breaths on the first ten reps, four on the next five, and five breaths on the last five! I remember the breathing was harder than the squats!
We squatted Monday, Wednesday and Friday and also participated in our command PT those same days! Additionally, we rode with the ‘gruppo’ 3-5 days a week and covered about 250 km/wk.
At 34 yrs old and weighing about 135 at 5’9”, I decided to start the program with body weight for the squats and deadlifts. According to the program and Doc Strossen, no matter what (using good form of course) you must add weight EVERY workout!
At the end of 12 weeks I did 315 for 20…no belt or wraps and ATG! My weight increased about ten lbs, but I had one of my fastest run times on our fitness test four weeks from the end!
According to a ‘1-RM formula’ I should have been able to do about 420…but 405 buried me!!! However, I did get it at the powerlifting meet a month later as well as a 3X BW deadlift (435 at 145 lbs)!
After the meet I transitioned into a pre-season training cycle leading up to the spring races in March, but continued to squat pretty heavy up until race season was going full bore. It was my best season ever as I finished just outside the top ten (over 200 racers from southern Italy) in the Giro dell’ Etna, a one-day 210 km race around Mt Etna in Sicily!
Sorry this was so long…
Have a great weekend and thanks for all you do!
PS-I just got word we’re on standby starting next week for wildland firefighting season! This year I added EMT to my credentials so I’m looking forward to putting that to good use as well as our off-season training…our motto is ‘train as if your life depends on it…cuz it does!’
ANSWER
Thanks for the note and great “Super Squat” stories! We’ve had high school senior boys finish with 20x reps around 300# – the programming is amazing. My personal high was at 225 ….. at about 160# and 48 years old. That you got 305# at 135# means you’re a mutant!
My sense is part of the “power” of super squats isn’t the reps, but simply the time under tension …. as you say, the breathing … and having the mental fortitude to do slow breaths – is the worse part with that load crushing down on you. I’ve had many athletes melt under the stress of this their first or 2nd attempt.
Again, thanks for the note and be safe this fire season.
– Rob
QUESTION
I recently heard of your program and was looking at your site. My police department has been doing Cooper forever and we are now transitioning over to LEPAT. As I understand it the LEPAT is the Canadian National Police Fitness test? Anyway Cooper was easy for me and I’ve been doing some training for the LEPAT but as the Training Sgt I was wondering which program of yours would you recommend to prepare for LEPAT? I plan on taking that program and then recommending it to our officers who might struggle with this new test.
I’m sure you know but LEPAT is something like this. Thanks.
ANSWER
I don’t have a plan for this – first time I’ve been asked.
It’s an interesting programming challenge – and out of the box, if possible, the best way to train would be to do actual course multiple times, with a rest between … i.e. 3 Rounds, LEPAT, Rest 10 min between reps. Issue there would be if you as the training division would have the course set up so officers could train on it.
From our current programming, I’d recommend
Dolly – which is from our general fitness side but is a multi-modal
training plan (strength, work cap, endurance (3-mile run and 1-mile intervals) and chassis integrity. The strength work is bodyweight only.
I’ll add to my list a specific LEPAT plan.
– Rob
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