KUDOS on the AFGHANISTAN PRE DEPLOYMENT PLAN
“Wanted to reach out to you just to say thank you for recommending the Afghanistan pre deployment plan for me in preparation for Army Mountain Warfare School. I crushed it. Graduated at the top of my class. Other trainees were asking me how I trained for the school even. I only have good things to say about MTI and I look forward to the next program. I’m also looking forward to the big Idaho hiking trip in a couple weeks more than ever after seeing the results from your program. All the best!”
QUESTION
I recently became a subscriber and am eager to try out various different plans. I have used your Air Assault Training Plan and experienced great fitness improvements.
However, I am somewhat overwhelmed by the options available and I’d like your assistance in designing a plan based on my needs, timeline, and personal fitness equipment. I prefer to use my own tools rather than using a crowded gym.
Goal: Completing RASP 2 first in May2018, then Ranger School
Training timeline: 40 weeks
Personal info: I am 38 years old, weighs 165 lbs, height 5’10”. My 12-mile ruck time is 2 hours 36 minutes, 2-mile run is 14 min 25 sec
Professional background: I am an active duty US Army officer and Army physician. I am applying for a battalion physician position with 75th Ranger Regiment.
Fitness equipment I own:
1 pair Powerblock dumbbells from 5-70 lbs each;
One 80-lbs sandbag;
One 60-lbs water bag,
Workout bench 18 inches in height,
Pull-up bar,
55-lbs ALICE pack (I like rucking a lot)
30-lbs weighted vest (can be sized down if need to)
I know I am no spring chicken given my age and therefore it is safe to assume it will take me longer to prepare (training and recovery) for the intensity of both RASP 2 & Ranger School.
Please help me design a 40-week plan based on my aforementioned information. I am open to more than just the military plans you have based on my limited equipment above. I understanding this may be time intensive for you Coach and I am open to provide additional financial compensation for your service.
Thank you for your time and assistance in this matter.
ANSWER
You have access to all these plans with your subscription.
But On-Ramp and the plans in the Greek Hero Packet require a functional fitness gym/equipment. Don’t you have access to a base gym? I’m not sure I understand your equipment limitations.
– Rob
QUESTION
I may need to increase payments to work more closely with a coach. I’m 56 and in the active army. Currently would I send anyone records of my performance (weights, reps, time) to consider what I need to focus on so measured results can be improved?
Thanks. Just want ensure I get the most out of this program.
ANSWER
We rarely do individualized programming. When we do, in most cases, it’s “event” driven – a focused, specific military mission or mountain objective.
Know that the bulk of our programming on the military side may be too intense for someone who’s 56. I’m 49 and have started removing myself from “lab ratting” the tactical sessions.
What specifically are you looking to do and/or are you having issues with?
– Rob
FOLLOW UP
What I’m looking to do is follow a program that records workouts, sets benchmarks, & improves performance proven by data. A distinct programming agenda that sets up workouts to maintain & improve my strengths, identifies my weaknesses/limitations, & works toward increasing my performance capacity. Tactically I want to be better equipped to handle a ruck with 50+ lbs over 3-5 miles without it kicking my ass. What will prepare me best to ruck that much for that distance without taking all day? To handle cleaning 35-lb TAC boxes up into a HMMWV or LMTV. To consistently stay with the young studs when conducting or leading PRT & stay healthy throughout the day & week while doing it. Am I asking too much? This may not be the program for me Rob. I love working out & I want to keep pushing the boundaries of what is possible by proving it.
FOLLOW UP ANSWER
Where you start our stuff depends much on your level of fitness. You’re age and subsequent recovery time is also a consideration.
This plan was just updated in April and concurrently trains bodyweight strength, chassis-integrity (mid-section), military endurance (running, rucking) and gym-based heavy strength (barbell).
Don’t be fooled by “On-Ramp,” – this plan is no joke which is designed as bridge for reasonably fit military athletes into our higher level, more demanding SOF programming.
Purchase of the plan gives you access to the training sessions. We don’t have a fancy app where you can record all your numbers automatically and post them to facebook! But my sense is you’re not interested in that anyway. We recommend a simple notebook for recording stuff.
Good luck, regardless.
QUESTION
I just had a quick question about a particular plan before I purchase it. I was previewing the first week of the MTI Relative Strength Assessment Training Plan and I noticed that sessions 3&5 were identical and simply percentages of session 1’s assessment. Only day 2, besides days 4’s run, had any other training movements. Before I purchase, I was wondering if this is a trend that is kept up week to week or if there is more variation in the following weeks from day to day.
ANSWER
Nope. Same thing, only harder. The rep percentages increase. In the middle of the plan you re-assess, and reset the progressions. You re-take the assessment at the end of the plan.
This is a sport-specific training plan designed specifically to increase your score on the
MTI Relative Strength Assessment. We’re not interested in variety with our sport-specific plans, but effectiveness.
That being said, we’ve deployed similar progressions for a decade now for all types of events in our sport-specific and “based” training plans – work capacity, strength, bodyweight strength, endurance – and have yet to see “bored” athletes. Making your reps/level is very challenging/motivating.
The
MTI Relative Strength Assessment Training Plan also includes work capacity, but it’s focus is strength. If you’re looking for a plan which concurrently trains multiple attributes I’d recommend
Hector, which concurrently trains strength, military endurance (running, rucking), work capacity,
chassis integrity and TAC SEPA (Tactical speed, explosive power and agility).
– Rob
QUESTION
I ordered the Backpacking Preseason Training Plan.
What back pack or ruck and wrist GPS do you recommend?
ANSWER
Backpack? Same pack you will use in the mountains. If you don’t have one, I’d recommend looking at the recommendations at
Outdoor Gear Lab. These guys are great.
GPS watch for distance? We like the cheap Garmin watches, but any GPS fitness/running watch will do. Check out the Garmin Forerunner 15.
– Rob
QUESTION
I will be soon signing a Rep 63 contract that will likely begin with basic in October/Nov and based on your replies to some other questions I will be completing Valor, Fortitude, and finishing with the ruck based selection. I’ve read through a ton of Q&A to try to limit any questions (very helpful) but the one I was unable to find was your advised technique for Ruck Running. I saw the video for Ruck Walking, but since there will be considerably more impact stress during the Ruck Run, I wanted to see if you had anything out there or could provide any best practices to avoid any potential injuries.
Also, a more individual question that pertains more to me in particular: I’m 6’6″ 220- any adjustments or focus areas you would advise specifically for the tall thin build?
ANSWER
Answers as best I can…..
Ruck Running? The reality is that for many schools and selections many athletes have to ruck run to meet the standard. We ruck run often, and have not experienced the supposed higher impact from running over walking.
Thin build? No. Don’t overthink it. Just start training.
– Rob
QUESTION
I just completed the FBI SA PFT plan and reduced my 1.5 mile run time down to 13:15, but still need to improve a bit more before I am ready for the test. I am finding that I can run the 1.5 miles on its on within the standard, but when encompassed with the rest of the test my pace slows down drastically. Should I just go through the program again to train specifically for the 1.5 mile or try something else to vary it up?
ANSWER
I don’t have a perfect answer for you. Training for the run in isolation wouldn’t prepare you to complete the full assessment which includes the other events. I’d recommend from my end continuing with the program. We recently update the programming but you should have been using the updated version if you purchased the plan.
The one thing that could help is to lose weight. I’m not sure where your height/weight is at but that is a consideration which would improve all the events.
– Rob
QUESTION
Quick question… What is the difference between the TACP plan and RASP plan that you guys offer? I’m an active-duty Airman that was looking to retrain into the TACP career field, but now I’m hoping to make the switch to the Army as a Ranger hopeful. I purchased the TACP plan and it has worked wonders for me. I’d hate to spend $50 on the RASP plan if it’s extremely similar to the TACP plan. Thanks for the help.
ANSWER
The plans are clones with different names. Each is sport-specifically designed for the specific course/selection and their differences reflect the differences between the TACP Course and RASP. I’d recommend you take a look at the plan overviews and sample training.
– Rob
QUESTION
have used a couple of your plans in the past with good success. Most recently last summer to Kilimanjaro. Couple questions about the new plan
- I’m 44 pretty fit. Do you think the 2x day increase injury potential? Is it meant for younger folks?
- How long should I wait between am/pm
- Can elliptical be substituted for runs? Have a bulging disc I don’t want to upset too much close to the climb. Have been running 2x a week for last couple months.
ANSWER
1. The mountain doesn’t care how old you are. There is only one Rainier summit and this plan is sport-specifically built for it’s fitness demands. If you want to be prepared to climb Rainier, with it’s long 12 hour summit day, this is the plan I recommend.
2. We split the sessions up to reflect the limited training time most athletes deal with. If you don’t have this limitation, you can rest/refuel and complete the PM session in as little as an hour.
3. It’s up to you but I wouldn’t risk it. The question is whether or not elliptical work will transfer to the movement over ground demanded by Rainier. It may, but it won’t be as effective as running.
Sorry for the tough love …
– Rob
QUESTION
I am emailing you to determine which program would be best for me? I’d like to be able to work up to the “Greek Hero” packet. I am considering the military and would like to be in the best shape possible? Would the “Super Squat” or “TLU” models in the general training plans be a good start to work up to the hero packet? Thank you for your time.
ANSWER
– Rob
QUESTION
I am interested in your back country big game packet but had a couple questions. I am doing a high country big horn sheep hunt about three months away. I have been weight training regularly for the last few years but need to work more on my cardio. I realize this plan is a 7 month training plan but wanted to know what you would recommend out of this packet to do in my time remaining until my hunt.
My regular program right now is a 5×5 style weight training consisting of squats, overhead press, deadlift, bench press and bent over barbell row.
Thanks for your help!
ANSWER
3 months = 12 weeks.
Here’s what I recommend:
Weeks Plan
Notes:
– You’ll want to complete the Backcountry Big Game Hunting Plan the 8 weeks directly before your hunt. Adjust your schedule as necessary.
– Humility is a 7 week plan, just complete the first 4 weeks.
– Rob
QUESTION
Hopefully this is a quick on for you….
I need to get my running game back up to speed and specifically in the area of 5-8 miles. I know this is middle distance area but I struggle with juggling running AND a full on plan. Time is my biggest hurdle as I need to maintain my strength during a running cycle. My body responds best to a 4 day per week running schedule but I can live on 3 days per week. When my frequency drops I tend to develop IT Band related issues and lose motivation.
Would you think it best to focus on your Running Improvement Plan as a stand alone or to add a strength component from your LE sessions and run the program?
I have approximately 4-5 months before an academy and am working on filling in the gaps. For the past 3 months I programmed for myself (I’m a sinner) and focused on a 3 day per week muscle and strength routine with lots of traditional lifts and accessory lifts working the whole body each day. Needless to say, my running suffered. Prior to that I was running 15-18 miles a week.
A quick glimpse of my current strength numbers:
6’0
170lbs
Front squat 195 x 8
Back squat 305 (275 x 3)
Deadlift 325 (295 x 3)
Bench 265 (225 x 5)
Pull-ups 17
1.5 mile run 10:40
ANSWER
– Rob
QUESTION
I recently became a subscriber and am eager to try out various different plans. I have used your Air Assault Training Plan and experienced great fitness improvements.
However, I am somewhat overwhelmed by the options available and I’d like your assistance in designing a plan based on my needs, timeline, and personal fitness equipment. I prefer to use my own tools rather than using a crowded gym.
Goal: Completing RASP 2 first in May2018, then Ranger School
Training timeline: 40 weeks
Personal info: I am 38 years old, weighs 165 lbs, height 5’10”. My 12-mile ruck time is 2 hours 36 minutes, 2-mile run is 14 min 25 sec
Professional background: I am an active duty US Army officer and Army physician. I am applying for a battalion physician position with 75th Ranger Regiment.
Fitness equipment I own:
1 pair Powerblock dumbbells from 5-70 lbs each;
One 80-lbs sandbag;
One 60-lbs water bag,
Workout bench 18 inches in height,
Pull-up bar,
55-lbs ALICE pack (I like rucking a lot)
30-lbs weighted vest (can be sized down if need to)
I know I am no spring chicken given my age and therefore it is safe to assume it will take me longer to prepare (training and recovery) for the intensity of both RASP 2 & Ranger School.
Please help me design a 40-week plan based on my aforementioned information. I am open to more than just the military plans you have based on my limited equipment above. I understanding this may be time intensive for you Coach and I am open to provide additional financial compensation for your service.
Thank you for your time and assistance in this matter.
ANSWER
You have access to all these plans with your subscription.
But On-Ramp and the plans in the Greek Hero Packet require a functional fitness gym/equipment. Don’t you have access to a base gym? I’m not sure I understand your equipment limitations.
– Rob
FOLLOW UP
I was looking over the Virtue packet in comparison over Greek Hero packet. After comparing the two overviews side by side, I am having trouble discerning the two, namely, major differences and the rationale behind you choosing Greek Hero packet over Virtue Series for me as train-up for RASP.
FOLLOW UP ANSWER
Originally, the
Virtue Series and
Greek Hero series of plans on our tactical (military) side represented two different generations of our day-to-day programming for military athletes. The plans in both series were originally deployed in our day-to-day Operator Sessions and tested by our tactical lab rats.
In the months and years since we’ve updated the original three Virtue Series plans (Fortitude, Valor, Humility), and added two more, Resilience and most recently, Gratitude.
Today, the difference between the plans in the two series is a degree of focus or “finesse”. The Greek Hero Plans deploy my most recent iteration of Fluid Periodization and concurrently train strength, work capacity, endurance (running, rucking), chassis integrity and TAC SEPA (Tactical Speed, Explosive Power and Agility). Several of these plans are “balanced” – in the sense they train these attributes equally. Others have a subtle emphasis on one or two attributes – strength or endurance, for example.
In football terms, the Greek Hero Plans are dominating wide receiver – tall, strong, fast, super athletic – think Randy Moss or Terrell Owens.
The Virtue Plans train multiple attributes concurrently (except TAC SEPA), but each has a strong area of focus:
Humility – Limited Equipment and Bodyweight
Fortitude – Strength and endurance
Valor – work capacity
Resilience – Chassis Integrity
Gratitude – Endurance
In terms of deployment, the Virtue Plans are more blunt instruments for me to deploy for individual athletes and selection train-ups. A military athletes needs to work on strength but can’t ignore endurance – I recommend Fortitude. A super strong guy needs lungs – I recommend Valor. Someone has been doing CrossFit forever and wants to pivot to endurance – I recommend Gratitude.
In the football comparison, the Virtue Plans are like big, strong, athletic tight end – think Rob Gronkowski or Tony Gonzales. Still agile and strong, but more of a blunt tool than a Randy Moss.
Depending upon where in their training life a military athlete comes to me, I can start them or send them to a plan in either series. New to our stuff? – I’ll start ’em with the Virtue Plans. SOF already? – I’ll send them to our Greek Hero plans.
Understand that here in our Jackson facility with our lab rats, and in my own mind, we’re continually testing, probing, trying new stuff with our programming all with the aim of continuous improvement.
Here are some things we’re currently working on:
• Gym-Based Endurance programming template – last winter we developed gym-based endurance and continue to tweak and experiment. These extended circuits deploy 2-3 exercises, one or more of which thus far has a chassis integrity component. The design needs more structure, and I’m pondering that now.
• TAC SEPA programming template/approach – we started deploying tactical speed, explosive power and agility in our day to day programming with the Greek Hero series and are now ready to break this down and structure further. Originally I thought we needed 3 different categories of drills … speed, explosive power and agility, but practically I’ve found the many agility drills we’ve developed train all these attributes at the same time. Instead of 3 categories of drills, we’re moving to one category of drills which trains all these attributes.
• Work Capacity Progression Based on Power – currently our work capacity event progression is primarily time driven. For years I’ve wanted to deploy power progression to work capacity events … and am still grinding away.
• Mobility/Flexibility – Working with one of our MTI Fellows, we’re working to develop a Tactical Mobility/Flexibility assessment and follow on exercises/progressions. The goal is to develop an assessment we can deploy alongside the Relative Strength, Work Capacity and Endurance assessments we’ve already developed on the military/tactical side.
We’ve also got multiple research studies underway or in the works, but that’s for a different conversation.
– Rob
QUESTION
First of all, let me say that I love the mixture of practicality and science in your programming. I am a new subscriber (1.5 Months) and just finished an initial experiment with your 357 program. It was challenging and a bit different from what I am used to (both good things). I saw measured (I measured) improvement in my explosiveness and also got a bit stronger in a couple of the lifts. I was already familiar with the sandbag but its use in this program was great…torture in the best possible way.
I was looking through the many other options under “General Fitness” to begin next week after a de-load week this week. And this brings me to my “Strategic Question(s).” How should I plan long term (a year not weeks) using your programming? And equally important, how should I mix/match/connect different plans together (order, difficulties, etc.)? Let me tell you a little about my background and goals to help inform your answer.
Background:
- 49 years old next month, male, short “Dwarf-Like” body type (5’5” 175) but not fat
- Lifelong “Athlete” (good at most things burst related –never great) Track, Football, Judo-jujitsu, fencing, martial arts
- Lifelong outdoor athlete…especially “Solo” stuff…Hiking, Canoeing, sea kayaking…stupid when I was young but still prefer wilderness alone
- Security Police in the military (Air Force, Alaska), HVAC while going back to school Ph.D. in philosophy, teaching now
- Very interested in the science behind fitness
- Familiarity with nearly all fitness movements and equipment
- My fitness habits are ingrained…I rarely miss a day in my Carport Gym winter or summer
Goals:
o Be as well rounded as possible (recognizing this limits upper levels to some degree): lift heavy, lift explosively, pole and paddle my canoe all day, maintain endurance in the mountains, Run 5k with my student’s running club, etc.
o Avoid injury…I am old after all:)
o Train as far into my future as possible
o In general…be hard to kill
That is probably more information than you need. But if you have any questions, let me know.
ANSWER
In general, the closer you get to a sport season or event, the more “sport specific” your programming should be. This principle applies to both our tactical and mountain sides.
For example, 8 weeks before attending Green Beret selection (SFAS), I’d want athletes to complete our Ruck-Based Selection Training Plan. Six weeks before departing for a Spring climbing trip in the Utah desert, I’d recommend athletes complete our Rock Climbing Pre-Season Training Plan.
In the “space” between these sport-specific train ups, athletes should complete “base” programming. We’ve developed base programming for military, LE, Fire/Rescue and mountain athletes.
MTI’s base programming for each athlete type isn’t random or general. Our base fitness programming for tactical athletes is designed as the day-to-day fitness training they need to deploy to tactical mission sets. On the mountain side, it’s designed as the foundation for the sport-specific train ups. For example, military athlete base programming includes rucking, mountain athlete base programming includes uphill movement under load, and LE athlete base programming includes sprinting and upper body hypertrophy.
Understand at MTI our focus is tactical athletes and professional or high level mountain athletes. Many others follow our stuff, but is our focus.
You fall into this “many others” area as a lifelong gym-rat who wants to stay active as long as possible. Plus, at 49, you’re no spring chicken … I know, because I also turn 49 next month.
For you specifically, consider what wilderness trips or other events you have planned during the year (long trek, jui-jitsu tourney, etc.) and “plan” around these. Just prior to these events, complete sport specific train ups from our plan library (
Peak Bagger directly prior to a 24 hour hard alpine push,
Ju-Jitsu Plan prior to your season).
The space in-between these sport-specific training ups? Two options … our Mountain Base programming, specifically beginning with the plans in the
Greek Heroine series, or our new SF45 programming. SF45 = Strength and Fitness 45 and this programming is designed for experienced, high impact athletes in the 40-55 year old age range. I just published our first plan,
SF45 Alpha – and this is the day-to-day programming I do myself.
I suspect both the Mountain Base and SF45 programming will include much more endurance work than you are used to. I thought I was built like a fire hydrant, but you’re event more “stout” than me – I’m 5’7″ (on a tall day) and about 165. But, I’ve found my joints don’t agree with high impact gym-based work capacity events you experienced in 357 Strength, and I enjoy the movement over ground outside.
I recommend you begin with the Greek Heroine or SF45 plans, and if you find you miss the iron, you can always take a cycle off and complete one of our strength plans, then move back to base.
– Rob
QUESTION
How does the Greek Hero packet compare to the Virtue series? Is the Greek Hero packet a good upgrade that would be appropriate for a civilian wanting to get in all around great shape?
ANSWER
Originally, the
Virtue Series and
Greek Hero series of plans on our tactical (military) side represented two different generations of our day-to-day programming for military athletes. The plans in both series were originally deployed in our day-to-day Operator Sessions and tested by our tactical lab rats.
In the months and years since we’ve updated the original three Virtue Series plans (Fortitude, Valor, Humility), and added two more, Resilience and most recently, Gratitude.
Today, the difference between the plans in the two series is a degree of focus or “finesse”. The Greek Hero Plans deploy my most recent iteration of Fluid Periodization and concurrently train strength, work capacity, endurance (running, rucking), chassis integrity and TAC SEPA (Tactical Speed, Explosive Power and Agility). Several of these plans are “balanced” – in the sense they train these attributes equally. Others have a subtle emphasis on one or two attributes – strength or endurance, for example.
In football terms, the Greek Hero Plans are dominating wide receiver – tall, strong, fast, super athletic – think Randy Moss or Terrell Owens.
The Virtue Plans train multiple attributes concurrently (except TAC SEPA), but each has a strong area of focus:
Humility – Limited Equipment and Bodyweight
Fortitude – Strength and endurance
Valor – work capacity
Resilience – Chassis Integrity
Gratitude – Endurance
In terms of deployment, the Virtue Plans are more blunt instruments for me to deploy for individual athletes and selection train-ups. A military athletes needs to work on strength but can’t ignore endurance – I recommend Fortitude. A super strong guy needs lungs – I recommend Valor. Someone has been doing CrossFit forever and wants to pivot to endurance – I recommend Gratitude.
In the football comparison, the Virtue Plans are like big, strong, athletic tight end – think Rob Gronkowski or Tony Gonzales. Still agile and strong, but more of a blunt tool than a Randy Moss.
Depending upon where in their training life a military athlete comes to me, I can start them or send them to a plan in either series. New to our stuff? – I’ll start ’em with the Virtue Plans. SOF already? – I’ll send them to our Greek Hero plans.
For you now? Start with the Virtue Series, specifically
Humility.
– Rob
QUESTION
I have a question. I am planning on purchasing the Athlete subscription for LE. However I am not certain which program to run first, either the On ramp or the Academy prep. A brief history, I was US army for 8 yrs-4yrs as a medic and 4 as an infantryman- however I got out in 2014 and its been about 3 yrs since ive ran anything over maybe a few 100m sprints or car pushes. I got into heavy powerlifting and strongman training while I waited for placement in the academy. That being said I gained about 60lbs, 20-25lbs of muscle, the rest being fat. Any help would be greatly appreciated.
ANSWER
4 months = 16 weeks. Here’s what I’d recommend:
Good luck!
– Rob
QUESTION
I hope this email finds you well. I have two questions.
The first question is about the running segments in your training plans. I noticed that around April the APFT and Running Improvement plans have changed, especially for the distances and rest times. I am just wondering what prompted this change. That being said, for the last three weeks I have been on the Running Improvement plan and have enjoyed the results.
Second question, while focusing on the running I feel as though I am losing some of my squat and deadlifting gains. Any recommendations on adding in a plan to maintain those? Right now improving my 2 and 5 mile time are my biggest goals, however I don’t want to see it negatively impact my strength conditioning. Any tips?
Thank you for your time, I have been really enjoying your programs.
ANSWER
1) I updated and improved both plans. More
HERE and
HERE.
2) In general, research has found that strength training doesn’t hurt endurance, but endurance training hurts strength gains. You can add in lifting either as 2-a-days (run first if it’s your primary goal, lift second) or alternate training days … run day 1, lift day 2, etc. From our Stuff I’d recommend
Rat 6 Strength.
If you double up, and running improvement is your priority, pay attention to your progressions. If you’re not making the prescribed intervals, pull back from the strength work.
– Rob
QUESTION
I have the 2 question below:
1- Recently you were following a diet plan for 30 days, i remember you mentioned that several times in the Q&A, but do you have a full article on this plan where you mention the whole 30 days? (I used the search option but i couldn’t find something) .
2- When I purchase a workout plan, does it expire as the subscription? or will I have a lifetime access on it ?
ANSWER
2) You get online access to the plan and its updates as long as we’re in business.
– Rob
QUESTION
I have been having issues doing sit-ups for reps lately where after a short while I begin to get tightness and soreness in my quad regions of my legs. This greatly affects my runs when I do screening tests and fitness tests. Any assistance on the issue is greatly appreciated.
ANSWER
Not sure I can help you here …. if the sit ups are making your quads sore. I’m assuming you’re anchoring your feet and if so you may want to try and changed the distance between your butt and your heels.
But … if your running is making your quads sore and they act up during situps this should decrease as your fitness increases.
– Rob
QUESTION
Was curious what would be a good plan to use before the SF45 Alpha plan assuming the individual was fit about 6+ months ago and needs to break back into training? The Bodyweight Foundation plan?
Thanks, and hope all is well.
ANSWER
– Rob
QUESTION
I have an injury in the inguinal ligament /adductor area that makes it impossible for me to squat with weight. I get a sharp pain and my left groin adductor area gives out. The docs keep saying to let it heal but 6 months of rehab has done nothing. I passed US Army Sniper school with zero issues and found that I can Lunge with a lot of weight with zero pain. Can I still build the same type of strength with the walking lunge that I could with the squat? Can I substitute lunging for squatting in your plans and still reap the benefits? Thank you in advance !
ANSWER
“Can I still build the same type of strength with the lunge as you do with the squat?”
Not if you’re going for 1RM. For example if I had 2 athletes text their max back squat, then had athlete 1 do 3 weeks of heavy lunges and the other 3 weeks of heavy back squats, then re-tested their back squat max, the athlete who’d been doing heavy back squats I’m guessing would see a greater gain.
The real question is will heavy walking lunges transfer to your job as a tactical athlete – and I’d say yes. One coach, Mike Boyle, loves heavy Bulgarian Split Squats and other lunging variations for his collegiate athletes. In our just released
SF45 programming, our lower body strength work avoids squatting in favor of loaded lunge variations and hinge lifts.
If your pain allows it, I’d recommend Split Squats, In-Place Lunges, Shoulder Hold Lunges, Bulgarian Split Squats, Eccentric Walking Lunges, Quadzilla Complexes, Hinges and 1-Leg Hinges for lower body training. A bunch of these exercises can be seen HERE. Search for “Lunge.”
– Rob
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