Q&A 7.14.22

QUESTION

I was going to see if I could get some assistance with finding a plan. I was previously using firefighter furnace, till it changed, and was hoping to find a workout program similar to its lay out. I was a big fan of a heavy compound/Olympic lift then a WOD/conditioning and accessory work. Thanks for your help!

ANSWER

I’m assuming you’re a firefighter … if so, I’d recommend the plans/order in the Big Cat Packet of plans beginning with Jaguar.
These plans are designed as day to day fitness for full time fire/rescue and concurrently train strength, work capacity, chassis integrity (functional core), tactical agility and short distance endurance.
– Rob

QUESTION

I came across your website and it’s inspiring.  I’ll be 46 years old this October, i want to loose weight and maintain my fitness. I’m based in Dubai.
At home I have water rowing machine. It’s been a while since i was last fit and i gained weight. So i like to get started with basic / foundation kind of program.
i like to loose weight and build strength. I like hiking and i like to be fit for it, i see you have a program for rucking. Do you recommend i start with this, or build foundation first before i go for this program ?

Do you have the service of building something custom to my needs, or i just choose from your program list ?

Let me know please how it works.

ANSWER

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

QUESTION

I recently purchased a CSOR Fitness Plan.  My question is that I won’t be applying for CSOR for another year.  I know you recommend doing the fitness programs immediately prior to selection (gateway test) and prior to the course (8 week program).
Looking for your advice:  Is there another program that I should take over the next year to improve my fitness base?  or should I try out both these programs over the next 6 + 8 weeks to see where my fitness level is at?
About me:  I am 20 years old and have been working out at the gym 6 days/week for the last year.
Many thanks for your help,

ANSWER

I’d recommend you start now with the CSOR Selection Training Plan (not the gateway fitness test plan) in the CSOR Gateway Fitness Test & Selection Training Plan Packet. 
The selection plan is no joke, and it will give you a good indication now of your current physical and mental fitness level.
After, take a full week’s rest, then complete the plans/order in the Virtue Packet, beginning with Humility until you get a date for the Gateway Fitness Test.
Complete the Gateway Fitness Test plan in the weeks before your gateway test, then drop back into the Virtue plans until you get a selection date. Then re-complete the selection plan in the weeks directly before selection.
– Rob

QUESTION

I’m a 57y/o retired FBI/SWAT agent who worked as a mil contractor after retirement.  I saw a few of the younger guys using your program down range and am looking for something to “keep me in the fight” so to speak as I age.

Sadly I can’t do what I did 10 years ago.

What options are available with your program.  Do I pay per plan or is there a subscription where I have access to multiple plans.

Look forward to hearing from you,

ANSWER

I’d recommend starting with our SF55 Programming, beginning with SF55 Alpha. 
I’m 54.
– Rob

QUESTION

I’ve been dealing with bouts of tendinitis in my left elbow that are exacerbated by eccentric pull-ups, and want to find a programming solution to move forward. I’ve made 3 attempts at starting the Bodyweight beginner program, but within a day of the initial assessment my elbow flares up and I’m sidelined for at least 4-5 days.

The good news is regular pull-ups, horizontal pull-ups, and other pulling exercises seem fine as long as I don’t go 100%, it’s just eccentric pull-ups that seem to be placing too much stress on the elbow joint.

All that being said, what is a good substitute for the eccentric pull-ups? Regular pull-ups? Horizontal pull-ups (modified or regular)?

If I should start with horizontal pull-ups, what is the best way to modify/make easier – e.g. knees bent/hips up/feet flat on ground?

Thanks coach!

ANSWER

Horizontal pull ups. Modify knee bend to make it harder/easier – more knee bend = easier.
– Rob

QUESTION

I am an active duty Infantry officer looking to buy this plan. I spend a lot of time in the field and was wondering how to supplement my missed days to stay on track for the entire program? Thanks!

ANSWER

I don’t have an easy answer for you. The programming is progressive, and focused, and because of this progression, the sessions need to be followed in order. And because it’s focused on running, you need to run.
So…. best would be to try to cut away in the field and complete the programming using a GPS watch as best as possible … or run when you can and when you get back to garrison, jump back into the program where you left off.
– Rob

QUESTION

My wife and I are hiking the Grand Canyon RTR in late September. I plan to use your RTR training plan, but I have a unique interruption. A buddy and I are driving from Oklahoma to Costa Rica in early August. It should take about 10-12 days in which we’ll be traveling light and sleeping in a rooftop tent.

I have two questions. One, how would you suggest I schedule the RTR program, knowing that I will not be able to complete it fully in the 8 weeks prior to our hike? Two, what training would you suggest I employ during our pan-American road-trip, knowing that I will be very limited on equipment, time and space?

Thanks in advance for any advice you might have.

ANSWER

Interruption – best would be to throw in a 60# sandbag, 30# backpack, use a cooler for step ups and continue with the plan during your trip. If not …. just jump back into the programming when you return and repeat a week.
Trip Training – Throw in a 60# sandbag and do a 30-40 minute “grind” every day first thing in the morning combining 1-2 sandbag movements and a 200m run. Examples …
40 minute grind …
5x Sandbag Clean + Press
5x Sandbag Cross Clean
Run 200m
40 minute grind …
5x Sandbag Twist + Toss
Run 200m
– Rob

QUESTION

Hi Rob, which programs would you recommend for preparation for the Army National Guard Green Beret pipeline? I’m aiming for the February 2023 intake to go to SFRE.

ANSWER

I’d recommend now you complete the SFRE Training Plan. 
Take a week full rest, then complete the plans/order in the Virtue Packet beginning with Humility.
Then, 7 weeks out, drop out of the Virtue Plans and re-complete the SFRE Training Plan directly before that event.
– Rob

QUESTION

I am getting back into Physical shape so that I can train using your different programs.  I am not in great physical condition.  What program in the “General” fitness plans is a good place to start?  May need to modify the fitness plan.

ANSWER

– Rob

QUESTION

If I have a year to prepare for Ranger school what plans should I be doing?
I am in decent shape right now but haven’t been training MTN tactical style.

ANSWER

Plans/Order in the Ranger School Training Packet.
– Rob

QUESTION

I’ve purchased a couple MTI programs in the past and loved them.  With that being said, I need your help in picking out a new program for my current needs.  I just can’t find the right fit.  Here are a few considerations I’m working with:
1. I’m 49 years-old (but in pretty exceptional shape by any standard).  My age restricts less of what I can do physically but more of how long recovery takes.
2. I’m a certified powerlifting coach so I’m familiar and comfortable with the biomechanics of weight lifting.
3. I’m in school part-time and when not in school, I’m training BJJ.  I want my exercise program to 100% serve me being better at BJJ.  I have time to do a supplementary training program almost daily.
4. I go to BJJ 5-10 times a week.  This includes class and open mat time.  I’ve been doing this since I started about 2 years ago.
5. I track fitness metrics with a Whoop device
6. I’m restricted to a home or mobile gym (out of my car)
7. I have access to KBs, sandbags (40-140lbs with intervals of 20lbs), several macas, a sledge hammer, 20lbs weight vest, a small Rogue sled (that loads 500lbs), dumbells up to 40lbs, 20lbs med ball, battle ropes, pull-up bar, etc…  The only thing I don’t have is barbells.
8; As I said, I want something to serve my BJJ BUT it also has to be doable.  Because I train so much BJJ, I’m looking for something to enhance and compliment my BJJ (e.g. strengthening grips, simulating the anaerobic nature of a fight, plyo for explosiveness, etc…) as opposed to it being so difficult and taxing it leaves my CNS drained and threatens recovery.
I realize I gave you a lot here.  I’m not looking for the perfect program.  For me, I guess that’s one that I’ll do consistently and makes me more competitive at BJJ.  If a current MTI program pops out at you after reading this, please let me know,  I’ll be all over it.

ANSWER

We designed 5 “Tactical BJJ” plans designed for tactical athletes who also practice BJJ 2-3x/week. Each plan trains strength, work capacity, chassis integrity and endurance, and also has one distinct area of focus directly related to BJJ. Three of these are limited equipment plans and might work for you:
John Creasy – Bodyweight Strength
Riggs – Sandbag Strength
Dutch – Dumbbell/Kettlebell Single Limb Strength
– Rob

QUESTION

I want to run a 100 mile trail race. I’m 53 and a life long athlete. My furthest trail race is a 55k. I have used a couple of your programs one to complete a 50 mile ruck.

I’d like to know your thoughts about training for a 100 miler but reducing running miles and adding mountain biking and rucking. My question is because  1) I don’t love running and 2) at this point in my athletic “career” I have found that high rep of almost anything invites injury.

I’ve researched your plans and am wondering about combining the ultra program with a wild land fire fighter program.

I know you are crazy busy. I really appreciate your time.

ANSWER

The problem is transferability between biking and rucking to running. Is there transfer? Some …. but not a lot. Early on, you’ll stop adding anything to your running fitness and just get better at biking and rucking.
Running fitness is not only the cardio-respiratory fitness to go for this long … 24+ hours, but also the specific leg strength endurance, and connective tissue endurance required. You can’t build this running specific leg muscle strength endurance and connective tissue (knees, ankles, hips, etc.) strength without running.
So my answer is you can try to take a short cut, and it could work out, or you might not finish or injure yourself trying because your muscle/connective tissue wasn’t ready.
In my experience, you have to train long to go long – there’s no short cut.
For us, that’s our 100-mile Ultra Training Plan – which is pretty much all running.
Sorry.
– Rob

 

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