Q&A 7.12.18

by SSD

QUESTION

As always, I love your plans! I was looking at combining Big 24 and the Running Improvement Plan. I plan to do 2x/days. I will be dropping the strength work from the Running Improvement Plan, as recommended since I’m combining it with a strength plan.
My questions are as follows:
1) Is it acceptable to start at Week 1 of the Running Improvement Plan rather than week 6? I’m wanting to start back the running slowly and build to the Week 6.
2) On Wednesdays, there are shuttle sprints in Big 24. Should I take those out, do my Wednesday run, and then do the chassis integrity work from Big 24 immediately afterwards? Or should I keep these at 2x/day and then complete both as scheduled?

ANSWER

1) yes
2) don’t do Wednesday’s sprints.
– Rob

QUESTION

First off I just wanted to say that I love the Busy Operator plans. Finding time to get in a good workout lately has been tough, but I need to stay in tip top shape in case I end up going back to a line unit soon. I now own all three BO plans. Do you recommend running them in any particular order? Also, if I do run the plans back to back should I include any type of deload in between cycles?

ANSWER

Do Busy Operator I, then II, then III.
Take 1 week full rest between.
– Rob

QUESTION

I am just finishing up the 1 lift per day program.  It’s been longer than 7 weeks for me as I cannot typically train 5 days per week consistently.  That said I enjoyed the program and had very good gains and loss of body fat as well.

I am looking for the next program.  I am 46 and looking primarily for strength gains, while not losing work capacity or core integrity.

Any thoughts or recommendations? I like working hard.  Generally will do anything within a structured plan until I fall over.

ANSWER

I’d recommend SF45 Alpha.
– Rob

QUESTION

I am currently following fat loss plan program and wanted to ask if there is replacement for 40ft shuttle or running as running leads to back pain flareup but I can cycle no problem.

1. Can 40ft shuttles be replaced with spins on turbo trainer or spin bike if yes what intensity and duration

2. Cann running session in the program be replaced with cycling if yes how do I calculate distance or time conversion is there a formula or advise how far I have to cycle to replace 1.5 mile run?

ANSWER

1) 30-second full threshold spin, 30 seconds rest.
2) assume you would have run 10 min/miles, so if the plan calls for a 1.5 mile run, bike for 15 minutes.
– Rob

QUESTION

I am very interested in overall general fitness, just not sure where to start. 45 yr old male. I bought the general fitness plan because i need to get my base in check before going into something else. I do enjoy running, but looking now at more total fitness.
I’murrently in afghanistan and do have access to a full gym, but i do not have access to a ruck(contractor). Do you recommend the humility possibly after general fitness program, or something else?

ANSWER

I’d recommend you work through the plans and order in the SF45 Packet of plans, beginning with SF45 Alpha.
– Rob

QUESTION

Which training pack would you suggest for someone peeping for a 3rd week in September archery backpack elk hunt in the high country. I’m generally “fit” for a 43 year old. I travel a lot for work so need something I can get done while “on the road”.

ANSWER

Best is to complete the Backcountry Big Game Hunting Training Plan beginning the 8 weeks directly before your hunt. This is a limited equipment plan but does require a pair of 25# dumbbells, sandbag and pack/ruck with weight.
If you can’t make this equipment work because of equipment, complete the Peak Bagger Training Plan beginning the 6 weeks before your hunt.
Between now and beginning one of those plans, complete the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I don’t know the best place to start since every plan looks awesome, so I was wondering if you had any advice.

I don’t have any equipment yet, have been focusing on endurance and trail running (but don’t have any races coming up), and would like to build more on overall functional fitness and fat loss. With my current schedule, I have about 1.5 hrs/5 days a week with Sunday and Wednesday being off days.

Is there a particular plan that would be optimal with those parameters? I’m not opposed to buying gear, but it would delay my start up.

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I am fresh out of Army BCT, I lost way too much weight. I’m trying to build strength and put as much weight back on as I can. I’m thinking about starting the Rat 6 program. I also want to maintain/increase my run (I’m trying to get below 11mins). Can I do the Rat 6 and the 4 Week Run program simultaneously?
Bio:
Height: 6’3
Weight: 193
APFT: 76 PU, 86 SU, 11:30 2 Mile
Thanks for all your help!

ANSWER

Best not to combine plans. Instead, I’d have you do Hector – which comes from our day-to-day programming for tactical athletes and concurrently trains multiple fitness attributes, including endurance and strength.
– Rob

QUESTION

I am interested in using your training plans but had a few questions.  The job I am applying for is for the Airport Authority and will require both police and fire academies.  Which training plan would prepare me the best for both?

ANSWER

– Rob

QUESTION

I have a few cousins who have had success with your programs and suggested that I should work through some of your training plans. They suggested I send an email with my history and current plan to ask for advice on what plans to purchase.
History:
I am a former Marine, 1998-2002. During my active duty time I was an infantryman, primary marksmanship instructor and scout sniper.  I always had a 275+ PFT score, that was also the last time I was on a serious workout program for more than 6 months. I am 5’5″ and weighed around 145lbs at that time.
After I got out, I went to college and got a degree in Computer Science and started spending the bulk of my day in a sedentary job behind a computer. I have had the dedication to become a top performed in my field, but I haven’t been dedicated to exercise until recently.
Current Efforts:
In March of this year I started lifting weights every afternoon during the work week. I have consistently been lifting every M-W-F, and doing light cardio. After about 12 weeks I now weigh 208lbs, and while my strength has improved significantly, however I don’t seem to be any skinnier than I was. I work at a lab with a decently stocked weight room, but with none of the things you see in some of the newer programs like jump boxes or climbing walls. I can’t use fit-bit, or anything else that uses blue-tooth, to measure bio-metrics.
Nutrition:
According to the Renpo scale I bought I am at 34.9% body-fat. I am current tracking my nutrition with the myfitnesspal app and staying around 1850 calories (+- 50 calories).  I don’t know if that is too low (based on eating for muscle gains) or two high (based on weight loss diets) to lose weight while working out. There is too much contradictory information on the internet.
My Question:
I need to return to 150lbs and build strength and endurance. What workout plan, or combination of plans, would be the most effective?  Do you also offer nutrition plans that would match the workout plan? Do you have a plan that I can use at a standard gym?

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan.
Diet?- follow our Nutritional Guidelines here.
– Rob

QUESTION

I was looking on your website about dieting and noticed your apporach doesn’t allow sugars. However, I find Gatorade to be a great recovery drink after a run, but the only problem is it’s loaded with sugar. Is there a substitute recovery drink that you recommend?

ANSWER

Water.
– Rob

QUESTION

Hope all continues well. I’m generally healthy and active–lifting, hiking (weighted and unweighted), and riding mountain bikes. But this year’s training for what would have been rookie season on a hotshot crew reminded me that, for some reason, distance running and I just don’t get along. Specifically, I tend to get mysterious chronic injuries that don’t hurt all that much but get worse as long as I run and seem to only get better with extended rest, most recently some kind of forefoot injury with competing diagnoses from different sports podiatrists. After this season (on an engine) I mean to get down to 170-175 or so from my current 190 (6’0″, 34″ waist), which in turn is down from ~205 last season. Is this pattern of injuries something you’ve seen before? Anything I should be looking at besides the weight loss?

ANSWER

Common? No.
What else to look at?
1) Running form. Research/read about POSE Running or Chi Running.
2) Shoes – move to Hoka One Ones.
3) Practice. I’d recommend our Running Improvement Training Plan.
– Rob

QUESTION

I’m coming back from a shoulder injury and have progressed from elevated pushups to being able to do just one solid pushup on the ground.

I’ve been looking through plans, but they all start with solid pushups. Is there a recommendation for adapting plans/building up to full strength?

ANSWER

Not specifically. I’d recommend beginning any of our stuff with elevated push ups and lower yourself down as pain allows.
– Rob

QUESTION

I am a recent college graduate who is enlisting in the army. I had two questions for you. The first being for the greek series are they meant to start with Hector and work your way down or does it not  matter which one you start with? My second question is I am already using your APFT training program, would it be a good idea to combine it with a greek hero to keep up my strength and not lose any muscle while doing the body weight work outs?

ANSWER

You can start where you’d like – on Greek Hero.
Don’t double up with the APFT Plan.
– Rob

QUESTION

I am looking at going to selection in February, about 7 months from now. What would be the most important areas of the training packet to complete? Im about 160 pounds and strength is my biggest concern since it tends to be the hardest for me to improve.

ANSWER

7 months = 28 weeks. Here’s what I recommend:

Weeks   Plan
1-7         Fortitude
8-14       Humility
15-19     Resilience (first 5 weeks)
20          Total Rest
– Rob

QUESTION

Quick question, but semi-complex at the same time.

I am an avid surfer, rock climber (climbed el cap, half dome, always have a mountain or rock trip planned, train 4x a week in the climbing gym), and have become a passionate runner (21-30 miles a week- all on trail).

I am realizing that something has to give.  These pursuits are taking me away from being a good dad and husband as they take up waay too much of my thought life and time (exacerbated by the fact that I am in a season of having to think of ways to make more moneys to provide for the family better).   That said, I am leaning on taking a step back in my climbing.  My goals therefore are changing from wanting to do hard technical mountain and wall routes to doing longer moderates that don’t require me to be 5.11/12 climber which necessitates heavy training but rather a 5.7/8 caliber climber that I can sufficiently train for by running the same or more as I do now and 24 hour fitness instead of the climbing gym.  With all that, I am not sure which program to choose from your plans.

ANSWER

I’d recommend the plans in our base fitness, day to day programming for mountain athletes found in the Greek Heroine Packet. These plans concurrently train gym-based strength and core for durability, work capacity, climbing fitness (rock) and endurance (running, uphill hiking under load). Start with Mountain Base Helen. You’ll still be in the climbing gym one day/week.
– Rob

QUESTION

I just recently came across MTI as a result of the Podcast from Brett McCay’s ‘Art of Manliness’.  I was very impressed by your approach.  I am training for Public Safety officer for the Port of Huntsville, Alabama.  This will entail both Fire Academy and Police academy.  I have already attended Fire academy (17 years ago) and this job requires that I go through it again plus police academy.  I would like for your advice on which training plan to select.  I am 43 years old, 200  lbs, and want to be able to blow the doors off the CPAT and LE PFT, plus be in top shape for the academies.  I have no time line yet on the dates of the academies so I need to get started on a program asap.( I am fairly certain I have at least 6-8 weeks to get prepped)    I have been working out rucking and running for about a month now but need a focused plan, one that will get me set up for success in police and fire without risk of overtraining and injury (Im not as bulletproof as I was 17 years ago). Fire is first, most likely August or Sept and Police after October 1 as best I can tell at this point.

ANSWER

Train for each individually – Fire Academy Training Plan prior to Fire, and LE Academy Training Plan prior to Police Academy.
Between now and beginning the academy plans, I’d recommend Humility.
– Rob

QUESTION

I have subscribed to your program for a week now, I am in decent shape but there Is always room for improvement. I am looking for a plan to follow that’s a full body workout i don’t mind if there is running in it but i am looking for something that will just get me cut up and gain a little muscle do you have any recommendations? thank you for your time i really appreciate it

ANSWER

I’d recommend Humility.
– Rob

QUESTION

I’ve been doing the run improvement plan (I’m beginning week 5) and also the Big24 V4 (week 4). I’m really enjoying getting back into weight training, but I’m putting on weight when I really can’t be with military standards. I know that the bit of weight I’ve put on is most likely muscle from lifting, but I was wondering if you had any recommendations for plans that will either maintain/lose weight that still incorporates running and weight training.

ANSWER

None of our strength programming is designed intentionally to add weight, – but everyone is different, and some people put on mass quickly. You may be one of these people.
I’d recommend you stop doubling up plans and pivot to Fortitude. Do it alone.
– Rob

QUESTION

Which program do you recommend for marathon training?

ANSWER

We don’t have a focused, marathon-only training plan.
From what we do have there are two options:
– Rob

 

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