Q&A 6.30.22

QUESTION

Longtime listener, first time caller, I’ve been using many of your plans over the years, I recently found the 6,12,24 hour Adventure Race training programs, I am curious if the difference between the each plan is the number of weeks under each plan or if there is something more subtle that I am not seeing in the sample training? I am not actually planning on doing an adventure race but figured it’d be a fun way to incorporate multiple sports in a single training plan. Thanks

ANSWER

Volume/distance.
The non-running/rucking, biking and paddling portions of the plans are pretty much the same. As are the weekly training schedules.
What is different is the distances. For the 24 hour plan you’ll be running/rucking, biking and paddling much further distances.
Hence the plan duration differences … it takes longer to build you up to the distances for a 24 hour race than it does for a 6 hour race.
So … starting out, I’d go with the 6 hour.
– Rob

QUESTION

You guys have several plans on your site. I need help finding one that will fit my needs. My wife is about to go hospital for 5-6 months with my son during his chemo and transplant. The room she will be in will be fairly large, so she will have some room to workout and to store a minimum amount of equipment. I was wondering if you had a plan that would work for her? She is looking for a plan to help her get/stay toned while she is there with him. She said she would like some resistance band, body weight, and maybe some small hand weights. I didn’t see one that fit that style but I feel like there are so many options that I may have overlooked one.

ANSWER

Closest I have is the Quarantine Training Plan. She could work through it twice.
– Rob

QUESTION

First 5 weeks of run improvement program completed.  So far things are great … I dropped a minute from my 1.5 mile time and am finally able to complete the leg blaster intervals without stopping ( the first few weeks it was a process of slow and just get the work done).
My goals are to do a 10 mile road race… if the training continues to go well I would like to do a 1/2 Marathon in September and then there is a very hilly 1/2 Marathon on October that I would like to give a go.
I have two questions… 1. The weight for females is only 15lb do I increase it if  I find it too light or would that be a detriment to increasing my running speed? My background was CrossFit and lifting was my strength.
I guess my second question is the hinge lifts… are they supposed to be like straight legged DL ?
Thanks so far for the program… I’m enjoying it, it’s tough but it’s exactly what I was looking for.

ANSWER

– Increase load as you see fit.
– Hinge Lifts? – not a Romanian Dead Lift – you should have a slight bend in your knees.
– Rob

QUESTION

I am in the hunt for a new training plan for general Ski Mountaineering, Mountain Running, and Cycling fitness. I would love to know what y’all think would be a good plan for me.
A little background on myself:
– 28, Male, 6’5 and 245 pounds
– Primarily a skier, cyclist and trail runner
– Looking to increase uphill capacity to ensure good decision making can be made and train for October Ultra (55k)
– Past Accomplishments: 100k mountain run (2020), multiple 100+ mile bike rides
If there is any other information needed, please let me know.

ANSWER

I’d recommend starting out with the Peak Bagger Plan which has a significant uphill component. Add in a long weekend run to maintain running fitness.
Follow it up with the Power-Based Endurance Training Plan for Cycling.
Then, drop into the 50K Ultra Plan beginning 8-12 weeks out from your race. Giving your distance training age, you likely won’t need the full 12 weeks. Start at week 5.
– Rob

QUESTION

I have been looking at the wildland fire training packet for a long time. I used to be a wildland fighter and still wish to be as fit as one. It has been awhile since I trained hard and was thinking about getting back into it with some simple rucking. What plan would you recommend for novice rucking? And is there a way to find out the exact equipment needed for each wildland fire plan? Because I am considering a gym nearby to join and want to make sure they have the equipment needed for such plans. Thanks.

ANSWER

Equipment – the required equipment for each plan is listed. After Rucking Improvement, drop into the Wildland Fire plans and email back with any specific questions.
– Rob

QUESTION

Is there a training plan for baseball / softball off season ?

ANSWER

From what I have and this close to the season I’d recommend Gladiator – with one change. Replace the 3-mile run assessment with a 1.5 mile run assessment and do 800m repeats.

– Rob

QUESTION

I’ve been working your programs for years now. About to start the third iteration of Busy Dad LE. For the first two I was using kettlebells in place of sandbags, but I want to make the jump to an actual sandbag for this next plan.
I’m trying to decide which one to buy off your site. But, I’m curious if one approach to size/fill/density is preferable for any reason of it’s just personal preference. Any guidance would be appreciated.
Thanks for everything! Love your work!

ANSWER

Sandbag 2. Easier/cheaper to fill, smaller and easier to store.
– Rob

QUESTION

I am just about to finish up week 2 of the Fire/Rescue Academy Prep plan.

Just want to say that I am loving it.

I start the academy for the CO Springs Fire Department on June 13th and I am confident that through disciplined effort grinding through this course I will be well prepared. So thank you.

One question I have is regarding altitude adaptation.  I am currently living in IL at roughly 600ft.

We will be moving to CO Springs a week before the Academy starts and I am thinking about how much that almost 6000ft elevation increase will effect my fitness level.

Other than time at elevation and making sure I am well hydrated, do you know of any other things I can be doing now to better prepare myself for that elevation change?

ANSWER

I’m sorry for the delay in responding.
There’s no shortcut – other than arriving a week or 2 early and giving yourself time to adapt.
– Rob

QUESTION

Hi I’m trying to look for a program to help me with my departments scuba tryouts. My main focus is on improving pull-ups, sit-ups, push-ups and my 1 Mile time.

ANSWER

Closest I’d have for that selection would be the USMS PFT Training Plan. 
You’d need to add pull ups to the assessment – and follow the same progression as the push ups and sit ups.
This plans trains for the 1.5 mile run – but it would transfer well to a 1 mile as well.
– Rob

QUESTION

I’ve been following the year long SFAS plan just about to the end now, in careful preparation for the selection class on June 1st. I’m on track, but I just found out there there is a high chance that I wont get my paperwork done in time, and will have to attend the next class on August 15th. If this outcome becomes a reality, how do you suggest I proceed for the 2 1/2 months of time leading up to it since I finished the program? Will I lose some base strength if I just rewind the program 2 1/2 months as well? Any advice would be greatly appreciated. Thank you for your time.

ANSWER

It doesn’t sound like you know for sure now, so keep going now with the original plan and the June selection date.
If it changes … continue with the plan anyway – you should complete the Ruck Based Selection Training Plan.
Then, take 1 full week’s rest, and re-start this plan from week one.
You should have 9 weeks until selection and it’s an 8 week plan. Repeat week 5 in the plan to stretch it to 9 weeks.
– Rob

QUESTION

I’ll keep it short I am interested in Hypertrophy for skinny guys because… I am a skinny guy.
That being said what do you do if you get gassed before you are able to complete the circuits and you cant complete the reps without failure?

ANSWER

Drop the load until you can complete the reps, then start increasing the load back again as you gain strength.
– Rob

QUESTION

I’m currently prepping for the CFA and the ACFT. I wanted to know what program would suit me best? Currently I do high intensity cardio 3 days of the week ie: sled pushes, farmers carry, mile jog one day; sprint intervals over a mile with lateral work the second day; and third I would do assault bike work. The 2 days of rest would include high incline fast walks.

Both are important. The way I see it CFA is more body weight so I can see it transition into the ACFT. As for something like the deadlift which is overall strength is also what I really want to improve. So I guess a mixture of bodyweight strength and lifts? But I guess if I were to answer that question its gonna be the CFA.
That’s my cardio for after my lifts. Before my lifts im doing 150 reps of pushups and core work that comes out to about 30 to 40 minutes. And before that im doing pull ups.
Im doing all of this to not only improve my score on a bunch of these tests but to also gain muscle. I want to get stronger and lose body fat as well and was wondering as to how I can achieve a high test score as well as get stronger and faster. Kind of a tough combo I suppose.

ANSWER

I’d recommend the ACFT Training Plan. 
However, I’d also have you work pull ups into the plan, and work on technique for the CFA Basketball Throw.
– Rob

Leave a Reply