QUESTION
Going to start Ultimate Work Capacity. Just one hold-up…can’t do barbell power cleans. Knew that going in, but I couldn’t resist the packet. The packet has either Power Clean at 115#, or Power Clean + Push Press at 95#. In the past you suggested dumbbell cleans as an alternative. Wanted to follow up with: What recommended weights for each?
ANSWER
Yes on the dumbbell cleans …. dumbbells are “heavier” than barbells …. so start with 45# for the 115#, and do hang power cleans.
Start with 35# for the 95# barbell and do hang power clean + push press.
Adjust loading as needed.
– Rob
QUESTION
This is my 3rd (Off Season Strength) of your programs. I’m a 63 yr old marathon/ultra runner and martial artist with significant lumbar spine issues (already had 3 surgeries to reduce nerve pain in legs) and now a TFL tear. Since I can’t run until I get past the TFL issue I selected the Off Season Strength to build my core and total body strength in hopes it will help support the lumbar/TFL weaknesses. 3 weeks in and all is going well (except the TFL is still not healed). One question – keeping in mind that I want to get back to running asap – if I still am not able to run any significant volume when I finish this program what would you advise as a next step program?
I’m on a spin bike most days now for 45 mins or so (keeping the volume down right now since the Off Season Strength is supposed to be stand alone and challenging for me). I crave the aerobic work – it makes feel much better. Minimal issues when on the bike especially when sitting.
As far your programming – no issues – as good as it gets – will be with you guys for a very long time – more than delivers – really appreciate what you guys provide.
PS. Certain you’e busy – a response would be appreciated but not necessary – getting way more than my money’s worth with all your stuff
ANSWER
It’s a little unclear what you want, but because you can’t run, and you’re already doing strength, but can spin, I’d recommend you push up the intensity of the spinning. How much transfer to running? Better than just about any mode.
From our programming, I’d recommend the
Power-Based Endurance Training Plan using your spin bike. This will certainly up the intensity, but also develop aerobic conditioning We had good results with our
Mini Study on this program.
– Rob
QUESTION
I am interested in taking up Judo for PT and was interested in the Tactical BJJ plans, however, I possess limited equipment (sand bag, couple of kettlebells, and a weight vest and ruck) and there are no good gyms where I live. Is there a plan that has limited equipment but is like the Tactical BJJ plan?
ANSWER
John Creasy, from the Tactical BJJ Packet, deploys bodyweight strength programming and you should be able to complete most of it with your equipment.
– Rob
QUESTION
I am in the last week of the KB Strength program you recommended and it has been fantastic.
I have been getting steadily stronger and supplementing my running/hockey with the KB strength.
I’m wondering: what would you recommend I tackle next? Ideally I’d still like to maintain the same schedule, if possible:
Sat/Mon/Wed – strength
Tue/Thu – run
Fri – hockey
Is there a plan that builds on the KB strength plan? Or should I repeat it and just add weight, as appropriate? I have access to a Planet Fitness, which means KB/DB (but no free weight barbells – it’s all machines aside from the KB/DB).
Many thanks in advance for any guidance you can provide.
ANSWER
– Rob
FOLLOW UP QUESTION
I reviewed Moe in detail and only had two questions:
(1) how much rest do you advise during the TAC SEPA rounds (e.g. Moe Week 1 – 6 Rounds – TAC SEPA – 75M shuttle)?
(2) for weighted pull-ups – I know from the KB strength program that 4x weighted pull-ups at 20# for rounds 3-6 is hard but doable for me. Moe week 2 advises using 20# less than the assessment load (Session 10), so should I do unweighted pull-ups to start with (since 20# less for me would be 0#)?
Thank you so much for your help.
FOLLOW UP ANSWER
1) The idea is to begin each round relatively fresh … so use your judgement. It could be just a slow walk back to the start.
2) Yes … unless it is super easy, then add weight until it’s hard but doable.
– Rob
QUESTION
I was interested in purchasing the “Ruck based selection training packet”. But in my situation, i have approximately 3 years (instead of 1 year) to fully prep for selection. I was wondering what programs would fit my situation best and how i should plan these programs over the next 3 years to be in optimal shape before selection. I’m 24 years old. I’m active duty in a reconnaissance unit. My training consists of rucking, running, bodyweight exercises and general weight lifting.
ANSWER
Good luck!
– Rob
QUESTION
I am looking for a program for individuals with limited equipment at times (deployments) and limited time (under an hour). Job is LE other job is NG SOF 20th. Thank you. You guys have complete programs which is awesome!
ANSWER
Day to Day? Plans/Order in the
Busy Operator Packet – beginning with
Busy Operator 1. These plans concurrently train strength, work capacity, chassis integrity, and military endurance (run/ruck) and are designed to be completed in 45-50 minutes per session.
– Rob
QUESTION
Hello, I am a firefighter and looking for recommendations for the best program you have to prepare for one of the 9/11 memorial stair climbs coming up in September.
ANSWER
We don’t have a specific plan for this … but it’s fairly easy to program.
110 flights of stars = 2,200 steps, @ 8″ per step = 1,466 feet of vertical gain.
You’ll want to wear a pack with the load you expect to carry for the event – so if you plan to wear your bunker gear, wear a 60 pound or close, pack.
Easiest way to do this is with step ups, using a 12″ Box, and a 4 week train up, doing step ups 3x/week. See below:
Week Mon Wed Thurs
1 500x 500x 500x
2 650x 700x 900x
3 800x. 900x 1200x
4. 1000x. 1000x. 1500x
Schedule this so you get 2-3 days full rest from step ups before the event.
– Rob
FOLLOW UP QUESTION
Question on rep counts for the step ups.
If 500 are prescribed, is that 500 total or 500 each leg – i.e. right, left is one rep or would it come out to be 250 each leg for the total?
Also, any recommendations on how to keep an accurate count, without relying on your memory?
FOLLOW UP ANSWER
500x = 500 total, 250x each foot.
Count?
1) put 10 pebbles in your pocket and pull one out every 50 reps
2) Get a hand counter like
this3) Check out the
MTI Forum. – This athlete uses a metronome app to set the pace and count the reps for him.
– Rob
QUESTION
I’m going to be working (including commute) 100+ hr a week for the entire month of June. I have access to a full gym at home. What workout would you recommend?
ANSWER
– Rob
QUESTION
I am interested in your sfas training program but I am already in the army and I have a base training. What programs would you recommend specifically? I have at least 10 months. Maybe more if I decide to extend where I’m at. Thank you so much.
ANSWER
You’ll want to complete the last plan in the packet, the Ruck Based Training Selection Training Plan, the 8 weeks directly before SFAS.
Good luck!
– Rob
QUESTION
What program would you recommend for conjugate type programming (with the ability to use VBT)? I have a home gym with pretty much all Oly weights, db’s, & bands. I would like to hit the main compound lifts but also involve functional movements as well using sleds, sandbags, weight vests, med balls, punching bags, etc. Goals are strength, power, quickness, and agility. If you do not have any conjugate type programs, what else would you recommend based on my goals?
ANSWER
I’d recommend the plans/order in our
Greek Hero series, beginning with
Hector. These plans concurrently train strength, work capacity, endurance (run, ruck), chassis integrity and tactical agility.
I’d recommend one change for Hector – complete the Ruck Run assessment wearing a 25# weight vest instead of a 45# Ruck – and complete all the following intervals in the vest.
VBT- Velocity Based Training – you can do this if you’d like on the strength days, though it may add unneeded complexity. Up to you.
– Rob
QUESTION
GoRuck Selection Prep:
I am interested in the prep but I saw it is a 10 week prep.
The challenge is 11 month left.
I am in a CrossFit box but I have at home
Barbell and plates
Climbing rope
Kb 24kg
Db 2x 22,5kg
Medball 20#
Ruckbag + 20# 30# 45#
Weighted vest 20#
Sandbag 60#
Do I need more ?
Should I cancel my CF subscription?
ANSWER
You can’t do this plan again and again for 11 months … you’ll plateau and overtrain.
You could do the plan now, then go back your crossfit stuff until you’re 10 weeks out, then repeat the plan directly before the event.
From our stuff, you could do the plan now, then drop into the plans/order in the
Busy Dad Limited Equipment Packet until 10 weeks out, the re-complete the GoRuck Plan directly before the event.
– Rob
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