KUDOS ON THE RUNNING IMPROVEMENT PLAN
“Hey, just wanted to say what a great program the running improvement program is. I’ve dropped 3 minutes in about 5 weeks and am back to my comfortable fast pace as it was in the army. I’ve been doing both the ruck based selection and running programs and have seen more improvement and better performance than ever. Again, Thanks.”
QUESTION
I have about 12 months to prep for command assignment of a basic combat training unit. I have the time to train once or even twice a day over the next 12 months and have access to basic equipment and facilities. I’m a little older than my typical peer and have suffered some recent low back injury. Joining a CF box exposed my low back issues, but I have stopped that now. General fitness remains OK… a little less fit then the normal Army infantry officer of my age I would say. I’ve worked through some recovery on my back and am now a week into your Low Back Recovery Plan, which I feel is having some good initial impact on my fitness. Other than that, typical Army PT is what I do right now (pu, su, run).
Once I complete the low back recovery plan, what is a good progression of plans to have me in top peak condition for a 45 year old at this time next year? I want to be able to participate and excel in all the events that occur at Army basic training. An additional consideration…I have run mid distance trail runs in the past and would like to do so in the future as something to keep me motivated and competitive on the weekends. Thanks
ANSWER
The SF45 plans are designed for high impact athletes in the 45-55 age range … but they are not easy! I’m 50 and this is the programming I do.
Email questions.
– Rob
QUESTION
Last week I finished going once through the 6-week FBI plan, and went from 4 to 8 points on the test. That’s a good program!
I still need 4 more points, so i’ve Just started going through it again, but I have a question about the push-ups. I didn’t get any improvement on them (under testing conditions, so under fatigue) with the 6-week plan. Everything else improved. I was careful do follow the numbers, form, and timing each time. Do you have any suggestions about what I might do differently to see improvement with the push-ups this time through?
On a side note, the running calculator has stopped giving me 400m interval times. It gives me the rest of them just fine. Not too big a deal, I can figure that time pretty well, but it could be confusing if I didn’t already have times from before.
ANSWER
I eliminated the 400m time for that assessment distance. Just do the 400m repeats at a threshold pace – as fast as you can.
Push-ups – the density/interval based progression employed in the FBI plan is our most successful push-up progression – but not all athletes respond to it. We’ve done quite a bit of research on push-ups – including a
couple mini-studies.
QUESTION
I’m looking for a suggestion for a beginner program.
I am 62, former military and LE, retired from the latter almost 10 years ago.
I just started running this spring to train for the Marine Corps Marathon in October. All that is going pretty good. I am following Higdon’s marathon training plan. It has been all running to date; in a couple weeks the days I am not running I am to add “cross-training”.
I had a rotator cuff tear which was repaired Feb 2017. Surgeon told me it was sizeable and therapist told me it was “massive”. Shoulder is pretty good now but not 100%. I do pretty much what I need to do around the yard including clearing trees, landscaping, etc. but pull-ups, push-ups etc are nil to minimal.
I realize that I do not have the overall strength I am capable of, or desire. I also realize that without taking action “Father Time” will be even less helpful.
I am committed to the Marathon training (my first one). Is there a program you suggest to integrate as my cross training requirement without detailing my running program.
Great info all the time from you folks. Keep up the great work.
ANSWER
Couple of options ….
1)
Bodyweight Foundation Training Plan – great all-around, efficient programming that is assessment based. Bodyweight exercises for upper, lower and mid-section/core. Plan includes
running – which you would skip and replace with your marathon training.
Email questions.
– Rob
QUESTION
I am currently in the Security Forces squadron in the Air National Guard and the Air Force may be moving to require SF to pass this new PT test next year. Final decision has not been made and there may be some adjustments to it. Currently I believe Combat Controllers and PJ’s do a similar PT test now. Can you make a recommendation which workout program may best fit the bill for test. I want to be prepared just in case.
ANSWER
But – right now, this is the plan I recommend.
– Rob
QUESTION
Coach Rob, do you recommend a particular weight vest? I see in the photos many of the athletes are wearing same ones.
ANSWER
– Rob
QUESTION
I’m about the start LE tequila. Regarding the gorilla complex in week 1 (and thereafter), how many reps should be done and should it be done with barbell or dumbbell?
ANSWER
You can use an empty barbell, 2/25# dumbbells or 1x 45# dumbbell – it’s up to you. The most simple is a barbell.
– Rob
QUESTION
I was just curious as to what programs you would suggest for a SOT-A team member supporting a Special Forces ODA. Specifically something focused on strength training, primarily legs and upper body split?
ANSWER
I’d recommend the plans/progression in our
Greek Hero Packet of plans, beginning with
Hector.
These plans are designed as day-to-day programming for Military SOF, and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity (core) and tactical agility.
– Rob
QUESTION
First off I want to say thank you for the product you all put out. I have used many of the programs since around 2011 and have always been very satisfied with the obvious level of thought put into the specific programs. Thank you.
My question is about nutrition. I have watched the video provided on nutrition and I am reading the recommended book, “Why We Get Fat”. What I would like to know is if there is any place that you could point me towards that could give me a basic break down of what I should be eating and how much to keep my body able to recover from workouts, maybe put on a little muscle and not gain fat. I am an Army Infantry squad leader in a light infantry battalion, we do a ton of field time and training and coupled with trying to complete some of these workouts five to six days a week I feel like I am always tired and worn out and weak. If you could point me in the right direction to start building knowledge on what I should be eating and how much, when and in what sizes to best produce the stuff my body needs instead of just eating more. That’s about the limit of my knowledge. I know my body needs more but what am I supposed to eat, another chicken breast with some rice or noodles or what? I apologize for rambling on, just looking for some info from a trusted source instead of all the fad diets that a google search delivers. Thank you.
ANSWER
I’m sorry, but I have never gone that deep into the nutrition side when it comes to exact portioning, etc. It can be very personalized. Also – I’m not sure measuring portions, etc. is sustainable over the long run – which is why we, in general, recommend eating clean and as much as you want.
Specifically to you feeling running down – if you’re not hungry, the issue may not be more/different nutrition, but more rest – either an additional rest day or simply more sleep. I generally train 6-7 days/week, and get 5-6 hours sleep/night …. so I know what it feels like!!
Things to try …..
(1) Don’t double up training with your field time. On Field days – skip the extra training and let your field work be your training for that day. Remember – you don’t increase fitness by training, you increase fitness by resting after training.
(2) Drink a Whey protein shake after training and before bed. Don’t get fancy or complicated. I like EAS whey protein which you can purchase from Amazon. This will easily add 50g of protein to your diet and may help you recover.
(3) Get more sleep …. don’t take me as an example!
(4) If you do want to try a more individualized portion-controlled diet – go the paleo route. There are a bazillion books/sites out there.
– Rob
QUESTION
I would like to get your thoughts on which exercise plan I should start with. I am currently working with a personal trainer 3 days a week for the past 23 weeks. I am 51 years old, I started at 225 and currently weigh 185. I do strength training 3 days and cardio 5 days a week. I ruck 4.5 miles one day a week. I am training for a 2018 Wyoming Elk hunt as well as a 2019 mountain goat hunt in BC and finally a 2020 Doll sheep hunt in the Northwest Territories. I am not a good runner so is it possible to substitute running with rucking?
Look forward to your response. I have included my cell number if you have any questions.
ANSWER
Congrats on your hunts! I did an overnight Wilderness Mule deer and elk scouting trip this weekend. So awesome to get into the high country!
Between now and starting the hunting plan, work through
Mountain Base Helen. Skip the V-Sum in Helen – but do the rest of the sessions.
It’s okay to sub rucking for the running in the plan.
– Rob
QUESTION
I’m ultra excited to purchase a training plan from MTI, but really struggling with narrowing the options down.
My main goals here are to improve my strength overall, my body composition and my running ability as well. I enjoy CrossFit, but am no longer a member of an affiliate. My gym does have a CrossFit equipment style set up, and I enjoy that environment.
My long-term goal is to run a Spartan Sprint at the competitive level, so I was considering that plan. I’m wondering if I should start with a different plan though – since I am not currently signed up for a race and need to make some steps toward getting there. I rarely run longer than 3 miles, and currently can only perform kipping pull-ups, not strict.
Thank you for your time, and I appreciate any suggestions!
ANSWER
The Spartan Races are won on the runs, and this plan also includes focused strength training.
Complete weeks 6-10 of the plan – which includes a 3-mile
running assessment. After week 10, move to the
Spartan Sprint Training Plan and see how you do.
Email questions.
– Rob
QUESTION
I just purchased the FBI special agent PFT training program and had a question about the running load. I tend to get shin splints very easy (even though I foam roll, have custom orthotics and change my running shoes regularly) and currently run twice per week, doing sprint intervals one day and 3.5-4 miles the other day. Because there is running all 5 days in the program, do you have any advice on the best way to lessen the impact? I do a pretty rigorous interval workout on the elliptical on the days I don’t run, but of course that doesn’t really replace running. I really appreciate any tips you can provide. And in case this matters, I am not currently scheduled for a PFT and therefore can go longer than the 6 weeks in this program.
ANSWER
Quick answer is no, I’m sorry.
The solution is to figure out why you’re getting shin splints and fix it. As you noted, there is really no replacement for running.
Since you have more time, I’d recommend working on that. First, ensure you’re running with proper form – which will decrease impact. Research POSE Running or Chi Running. Ensure you’re not heel striking, and the proper cadence, etc. I actually have run with a metronome count on my headphones which helped with the form.
Shoes /orthotics – I’m not sure one type of shoe works for every person. I’m definitely not a fan of minimalist shoes – but other than that, experimenting with different types of shoes may significantly help with your splints. I currently recommend Hoka One.
Directly to your questions – you can pull some of the running to avoid splints in the current plan. The Elliptical is a good of a replacement as any.
– Rob
QUESTION
First off, I wrote you about 2 months ago asking for recommendations to work around an injured shoulder and you suggested the arm injury plan which I have just started week 5 of. I wanted to say thanks for having a plan like that, it helped me get over my injury frustration/depression (been fighting back to back injuries) and it also helped me realize that though injured, my shoulder is stronger than I thought so I’ve been able to slowly start working back in full body exercises and can tell my shoulder is getting stronger even though it still isn’t healed.
I have a second question though, my parents are in their late 50’s / early 60’s and have always been reasonably healthy and active. However, over the last few years they’ve been pretty busy and had some health issues that have prevented them from taking care of themselves. I’m trying to encourage them to get back into exercise (which they at least go the trail several times a week and walk/run a few miles) and maybe even start some lifting since that is proven to enhance the whole body.
However, neither of them have done weights before and I’m not sure that you have any plans I could recommend. Do you have any recommendations for your average 60-year-old about where to start with lifting?
I was thinking of maybe recommending they do a modified bodyweight plan for a couple of months to work on their mobility and durability before getting into weights but I wanted to get your thoughts first. I appreciate your advice and let me know if you need any more information to provide a good answer.
ANSWER
I don’t currently have any general programming for folks 55+. What I would recommend is they start with the Bodyweight Foundation Training Plan – as prescribed. The plan deploys an assessment and the follow-on progressions are based on the assessment results. In this way, it automatically “scales” to the incoming fitness of the athlete.
The plan includes running and some balk at the distances. They can run/walk as needed, but they need to put in the mileage.
– Rob
QUESTION
I’m currently on Big 24 and feel like I’ve gained a little fat weight. There’s the sprint component on Wednesday and I was wondering if I would push myself into overtraining if I also added in a few 30 minutes slow jogs or walks into the weeknights and also a fast 1.5 miles on Saturday to keep body fat down. Thoughts?
ANSWER
Sure – but know any extra cardio will retard somewhat the strength gain you’ll get from Big 24 – which is a strength-focused plan.
Better would be to become more strict in your diet.
– Rob
QUESTION
I am finishing up week 4 of the Fire/Rescue On-Ramp. I am not where I want to be as far as the assessment, so I am planning on repeating the on-ramp. My questions are: what would be the minimum to move on past the on-ramp? What in your opinion is needed for a base to be able to do more in the Fire/Rescue programming? What would you suggest doing after completing the on-ramp for the second time? Which program do I choose? Thanks again for your help and time.
ANSWER
Why do I recommend this? Variety for you and the overall long-term goal of consistently improving your work-specific fitness.
You can come back and repeat the OnRamp plan after 1 or 2 of the Big Cat cycles.
– Rob
QUESTION
G’day coach,
I’m trying to work out witch program to go on.
I do backpack hunts 2-3 times a year so i do your back country hunting program to prep for them but
I do a lot of 1-2 day hunts from a base camp on a river witch has me hiking up mountains with a day pack and covering a lot of ground then also possibly carrying back 30-40 kilograms of meat back to camp.
What sort of base fitness do I need to maintain for this situation and have you got some programs I can do to keep fit for this kind of hunting?
Thank you for your time
ANSWER
This is a sport-specific plan designed to be completed directly before your hunting season starts.
The
Greek Heroine series Mountain Base plans are designed as the day-to-day training for mountain athletes, and are what you could do year round and as a lead up before beginning the Backcountry Hunting Plan. These plans also include training for rock climbing – which you can obviously skip. Start with
Mountain Base Helen.– Rob
QUESTION
I am currently looking for a program of some sorts.
I have completed Bodyweight program (end of last year), selection hell week (finished end of April), Ranger School (October 2016, did it with a buddy going to ranger school).
Looking for something different, keep me active, functional. I am looking at losing 20-30 lbs. I have already lost 10 since January and kept it off. I am going to the bio off and on for stretching and mobility with my leg, which has greatly improved over the past 6 months (from an injury in 2010). I can do all exercises, but I cannot run due to no cartilage in ankle joint. I still do, off and on.
I bike a lot on watt bike, row, climb stairs, swim. Diet is there, just not the right combination of workouts. Looking at something with MTI. Do you have any recommendations?
Currently 5,8” 228 lbs. Goal of 198lbs to even lower.
ANSWER
I’d recommend
SF45 Bravo. This plan concurrently trains strength, work capacity, chassis integrity (core) and endurance. You can bike for the endurance.
– Rob
QUESTION
My National Guard unit conducts an “RPFT” in order for soldiers to compete for Ranger School slots. The test includes push ups in 2 min, sit ups in 2 min, 2 mile run, 5 mile run and chin ups. There is no ruck or swim test. What plan would you recommend to train for this?
ANSWER
I don’t have a plan just for the RPFT.
Do the Thursday Sessions in the plan on Wednesdays and Fridays, take Tuesdays and Wednesdays off for total rest or do an easy run on these days.
– Rob
QUESTION
Quick question:
I need a good pair of training shoes that are adequate for your programming (i.e. weightlifting, sprints, rucking & ruck running, unloaded distance trail runs, and rope climbs). The ones I’ve been using in the past don’t hold up, especially with rope climbs.
Any recommendations? If you don’t recommend a single shoe for all of those things, what would you recommend for each one?
Thank for your help!
ANSWER
Best – 2 pairs, weightlifting, and work capacity/running/rucking.
– Rob
QUESTION
Just renewed my subscription and I’m trying to decide what plan I should start. I’ve done several of the plans in the past, but I have different goals now. My goal is to increase endurance, power, and speed for mountain bike climbs. And, of course, I would like to decrease body weight. I live in Colorado so my riding involves a lot of grueling climbs and at 6’4” 225lbs I have a lot to move up the hill. I see the pre season mountain bike plan, but just curious if I should do that considering it is bike season already and I try to do a couple shorter rides during the week and a couple longer ones on weekends.
ANSWER
Do the Tuesday and Thursday Gym Sessions in the Mountain Bike Pre-Season Training Plan. Do these 2x week – no more – and ideally on days you’re not riding. Make sure you get 1 day/off/week.
Weight? 90% of this is diet. Clean up your diet and you should shed some. This, plus your biking/endurance work will hopefully cut some muscle. No upper body lifting/bodyweight exercises at all – cut muscle from your upper body.
I’d like you at 205#, but doubt you can get there cutting fat alone – upper body muscle will have to melt away. You might need to cut down significantly your protein intake.
– Rob
QUESTION
I’m in my second week of the CA Selection training plan. It’s more work than I’ve ever done in a consistent plan, and I’m getting the hang of it now. My concern, however, is that I’m not fit enough to do this plan as effectively as I should.
I’m a 5’11” female, weighing 196 lbs. I’m broadly built and have about a 29% BF. My APFT scores were 50 pushups, 82 situps, and a 15:40 two-mile, and my 5-mile was 45 mins. 8-mile ruck/run was 2:05 hours, and I finished session 8 in 47 min.
So those are my scores. Today I did session 9, 2 rounds of 2-miles at interval pace, and was supposed to get around 7:26-7:49/mil, and instead ended up with 8:11-8:20 for each of the miles.
Looking back at some other Q & A’s, I think I need to shift my focus to losing weight- my goal is ultimately around 175. I could continue this training plan and I’m willing to, but I’m wondering if there is something more effective for me to do. Late October is selection, so I have time to complete the plan even if I do another one.
Thanks!
ANSWER
Pivot to the Military OnRamp Training Plan, then back to the CA Selection Training Plan the 8 weeks directly before selection.
– Rob
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