Q&A 7.26.18

by SSD

QUESTION

First off, thank you for all you guys do! It’s been a while since I have used the site but did Afgan predeployment package in 2009 and did wonders for me. Recently, I just re-subscribed to your site in order to prepare for an overseas contract gig. I have worked WPS for a couple years. Took sometime off and had a kid (got weak and a beer belly) and I’m 33 years old now. I was originally going to go back to WPS , but now I’m awaiting to hear if I got a gig that goes beyond WPS. I don’t have much information besides it’s a 3-week selection course. The best information I have gotten from anyone is that they use the HRT PFT minus the swimming. Before I got wind that the other gig was a possibility, I started training for WPS2 standards around 2 months ago. WPS2 PRT for me is like 49 push-ups, 60 sit-ups, 1.5 mile in 12 minutes. After, 25 days of training, I can achieve and now have surpassed (along with most of my beer belly). Now that I have this new opportunity with possibility of going to the course in 30-60 days, I have come back to you for help. I’m limited on equipment (mostly from lack of funds), so I started the 160 SOAR course because I met the equipment requirement and didn’t need the swimming. After tomorrow’s ruck run I’ll be done with the first week, but I’m now second guessing if I’m following the right plan. Wanted to get your team’s two cents. Also, I have no clue what plan I will follow if I finish this program and still waiting for a date. I wish I had more information on the selection process but is all hush hush even from old military buddies. Thank you for your time and please keep this off the website if possible.

ANSWER

Without more information on the selection, I’m afraid can’t offer much. However, a 3-week selection course sounds to be fairly comprehensive, and I’d recommend you switch to the Ruck Based Selection Training Plan – which is our go-to plan for SFAS – also a 3-week selection.
Start the RBSTP with Week 2.
When you get your selection date, keep grinding the RBSTP and don’t skip ahead, until the final week before you head to selection, then jump forward to the final week in the RBSTP – it’s an unload/taper week.
Good luck!
– Rob

QUESTION

I am starting a new job and am going to be very, very limited on time. My training is going to be taking a serious hit, I’ve read both your and Jordan’s 5 essentials for mountain athletes and am looking for any additional boiled down tips for my limited training time to minimize my mountain fitness losses. I’ve got a 25lb plate carrier, 60lb sandbag, 20lb and 35kilo kettlebells, 2 25lb dumbells, pull up bar and 16 inch step. My thought was to alternate as I could step up and leg blaster, sandbag get ups and Scotty bobs. With pull ups, push ups, runs sprinkled in as I could. Any tips would be appreciated. Thanks

ANSWER

Peak Bagger Training Plan is a great bang for the buck in terms of mountain-specific training efficiency and is a limited equipment training plan.
Another option is Humility.
– Rob

QUESTION

I am planning on doing the GoRuck Challenge plan closer to my event. What are two other plans that would prepare me for this GoRuck training. I have 5 months until the event and was looking for 2 precursor/prerequisite plans to prepare for the training. My current fitness level is overweight and not very strong but capable of finishing a 10k run (slow runner) or 50 (fifty) mile walk in 17 hours.

ANSWER

1) Bodyweight Foundation Training Plan

QUESTION

Had a quick question about the strength portions of the busy operator plan.

When the reps are low, should be following the 2-3 minutes rest in between sets like what’s common in the powerlifting world and going for higher weight? Or should it be continuous after a 30 second stretch and scaled back?

Thanks!

ANSWER

Work briskly, but not frantically through the strength work. Goal is to lift as much as possible, by Operators are not power lifters and this is a “busy” plan – built for efficiency. In general, the stretch in each circuit is the “working rest” between strength sets. By the time you stretch, add weight, and get chalked up again, you’ve had enough rest.
– Rob

QUESTION

I subscribed to one of your dry-land training programs last year and have had a lot of success with it! I live in Australia and get to the Tetons a few times every year.

Both my knees have meniscal tears which are worsened by weighted step up training. I have given up running for the knee’s sake.  Do you have any preferred low-impact ski specific training that is easy on the knees? ie. assault bike, etc. I can cope easily with full left-blaster when the knees are not playing up. I live in Brisbane and ski-specific coaching is somewhat hard to come by. I am 42 yrs old and fit otherwise.

ANSWER

Quick answer is no. Skiing is hard on the knees, and our programming is designed to prepare you for skiing. The leg blasters and the progression are the best, most efficient training protocol I’ve found to train the eccentric leg strength needed for skiing. The eccentric training comes not from the up movement in the leg blasters, but from the down movement – esp. catching and stopping yourself on the jumping lunges and squat jumps.
Spinning/cycling makes your legs burn, but don’t train this eccentric strength.
That being said – spinning/cycling has some transfer to uphill movement (backcountry skiing), and is a relatively low impact way to train leg strength endurance.
What this means for you? Don’t do leg blasters until your focused pre-season ski training, and replace step ups with extended spinning/cycling.
– Rob

QUESTION

Good afternoon Coach Shaul,

I’m hoping you can help me pick out which sequence of your plans I should work through next.

I’m a transitioning Army Infantry Officer, (if all goes well) moving over to the FBI through their tactical recruiting program. I’m 8-12 months from taking their PFT at their academy. I want to max their PT test to maximize my chances at being accepted to their tactical career track.

On their PFT I can currently max their sit ups, 300 meter sprint, and 1.5 mile run.

I can max push ups on an Army PFT, but I need to get from 50 “continuous push ups” to 71 (no time limit) to max their push ups and from 11 pull ups to 20 to max their pull ups.

I’m 27, 5’11”, 175 lbs, and I run fast, ruck fast, and have strong legs, good core, and okay conditioning. I’ve never prioritized my upper body though, because I haven’t needed it much in the Army.

My instinct would be to work on the strength piece for a couple of months, then move into some more general programming, then “sport-specific” stuff for the two or three months prior to the academy. Might you have a recommendation for a sequence of plans?

ANSWER

I’d recommend you start with the FBI SA PFT Training Plan, and follow it up with the LE Daily Sessions or the plans in the Spirits Packet of plans for LE.
Then, repeat the FBI SA PFT Plan directly before your assessment.
– Rob

QUESTION

Any plans to expand on the Pirate packet in the near future?

Thank you guys for all you do. You’re putting amazing programming out in the field for this who need it to better serve others…

ANSWER

Yes. I’ll build another 6-plan packet which also is designed for SOF/LE with water-based mission sets.

– Rob

QUESTION

I’m 40 year old, somewhat in shape male (although about 45 pounds overweight) attempting the Peak Bagger program. I’m unable to do the entire workouts so I’m doing 1/2 to 3/4 of the reps/distances each workout prescribes and that seems to be a good fit for me.
Regarding rucking, the other day I did 2 miles with 25# and a 93′ ascent and it took about 32 minutes. My average heart rate was 150. I felt like I was pushing the pace a bit (and was sore afterward) and I’m curious, how intense should rucking be? Do most guys my age and shape ruck at about the same heart rate?

ANSWER

Ruck at a “moderate” pace – comfortable, but not easy. Think 75-85% your max heart rate.
– Rob

QUESTION

I was a long term subscriber for a while to the military athlete program but I left the program a few months ago mainly due to some of the MA programs becoming too complex in terms of time and Olympic lifts. I’m pretty fast and strong but my flexibility is terrible so the Olympic lifts were causing a lot of frustration for me since I was feeling more pain than soreness.
I’m interested in resubscribing but I was curious if y’all had any plans or programs that were less olympic lift focused? (Not sure if it makes a difference but I prefer dumbbell and bw training)
The grunt pt sessions were probably the best experiences I had with the program since they were more simple and I found them highly effective.

ANSWER

Options:
1) Hank – work capacity emphasis cycle from our new Country Singer packet for general fitness. Big lifts are Thruster, Weighted Pull Up, Hinge and Incline Bench Press.
2) Grunt PT Packet of plans
– Rob

QUESTION

After seeing the email about the new “country singer” series it has me curious about whether you’ve considered designing a train-up for a crossfitter?

I’ve always disliked CrossFit for its cult-like branding, and for the lack of explanation/consistency in programming. (Or maybe just my own ignorance in their programming methodology). But I’ve always found watching the competitions fascinating.

I’ve thought about when I get out of the military what my fitness goals will be and have often thought CrossFit might give me something to keep on track – but would love to see you guys put out some programming.

ANSWER

Quick answer is no on CrossFit-specific programming.
The Country Singer plans are our general conditioning programming for civilians (non-tactical/mountain).
I was asked recently about programming for the CrossFit comps, and replied that those comps are so competitive, athletes should seek out the many professional CrossFit comp coaches who program just for that sport.
– Rob

QUESTION

What plans would you recommend for off season ocean lifeguards? In constrast what would you recommend for ocean lifeguards in season?

ANSWER

I haven’t programmed specifically for Ocean Lifeguards, but from what we do have here’s what I’d recommend:
Off Season? – Plans/progression from the Pirate Series of Plans for SOF/LE with water-based mission sets. These plans include swimming as a component of their endurance.
In-Season? Dolly – General Fitness Training Plan, which trains Bodyweight Strength, as well as chassis integrity, work capacity and endurance based on a running assessment. This is assuming you’re getting enough swimming at work. If not, replace the 3-mile assessment in the plan with a 1500m swim assessment and do 500m intervals.
– Rob

QUESTION

Quick question on programming for a ski trip to Telluride (coming from Australia).
For the past few years I have been training for powerlifting, recently come off a long break and working back into it. Strong, but you wouldn’t say conditioning is too crash hot.
I have a trip booked to Telluride in January 2019 and, having experienced the altitude before, don’t think straight powerlifting training will cut it to make the most of the trip! I’ve had a thorough look through your site and am thinking a sequence of a few training plans would probably do the trick to get me up to speed for the trip. The plan at the moment is finish current training cycle – The Bridge by Barbell Medicine, numbers somewhere around squat 190kg (420#), bench 130kg (285#), dead 220kg (485#) – then transition into…
(1) Mountain Base Helen
(2) Ultimate Work Capacity
(3) Dryland Skiing
Do you have any suggestions on programming to cover the 5 months leading up to departure. I have my own garage gym set up with power rack, barbell + weights, bench, box, sandbags and not too keen to expand much on the equipment front (ski trips from AUS to USA aren’t the cheapest…)
Plan is to subscribe to MTI so I have access to all the programming.

ANSWER

5 months = 21 Weeks. Here’s what I recommend:
Weeks   Plan
1-7         Waylon – General fitness training plan with a slight strength emphasis. Also includes work capacity and endurance – including a 1.5 mile run assessment
8-14       Willie – General fitness training plan with a subtle endurance emphasis.
– Rob

QUESTION

Good Morning Coach.  Quick question for you.  I was selected by No Barriers Warriors to participate in their Mt. Whitney expedition in September.  It is a 9 day expedition for veterans with disabilities to summit Mt. Whitney.  I have been following your programming for the past 7 years.  Which plan would you recommend I use to train for this trip?  The first day of the expedition is September 7th.  Thanks coach, look forward to hearing back from you.

ANSWER

Big Mountain Training Plan. Start the plan 10 weeks out from your trip – which should be right about now.
– Rob

QUESTION

I just started your military onramp program, as I intend to join friends I have attained here supporting SOJTF-OIR in the SOF community. I am unable to complete the 15-minute grind in week 1 day 2 because I do not have a 60# sandbag available, as I am deployed currently. I am tempted to create one, but until then I was wondering if you guys would have other ideas for replacing the exercises, or possibly doing less weight at higher reps. I have a 40# slam ball available, but that is the heaviest option they have short of throwing dumbbells around the gym, which I am sure is frowned upon. Any advice you could give me on this matter would be greatly appreciated, as I am sure this will not be the last time I run into a problem such as this. Also any recommendations on possible sandbags and where to purchase them would be greatly appreciated.
Thanks in advance,

ANSWER

There is no replacement exercise for the sandbag. My first one was an old duct-taped duffle bag full of gravel.
Where to purchase – we sell the ones we use here: https://gear.mtntactical.com/collections/gear/products/sandbag
Also – amazon, rogue fitness and many others sell them.
– Rob

QUESTION

Let me first thank all of you at mti, you guys put in a lot of great work to turn out a great product that has helped not only myself but others in the military that I’ve sent your way to prepare to do bigger and better things.

My question is about body weight/body comp, I’m 6’ and 205-210 lbs depending on the day and around 8-10% body fat . I have been doing the Greek hero series, with a round of humility thrown in while on the road. I feel good and athletic, but I feel my run really suffers at this body weight. My diet is already clean and I intermittent fast, but I don’t want to restrict too many calories due to the intensity of the training. Is there a program you recommend or strategy that can help me lighten the load a little bit. Should I select the programs that are endurance and speed over ground focused and avoid the others?

ANSWER

I struggle with the same issue – how to cut muscle mass.
In terms of programming – increasing endurance and decreasing gym time is the best approach. From our stuff – SF45 Delta or Dolly.
Diet ….. eating clean hasn’t worked for me. Years ago I reached out to a rock climbing – specific coach, and his recommendation was to significantly decrease protein intake – pretty much become a vegetarian. I haven’t tried this yet.
So – for you now – change the programming and see if you’re able to cut mass. If not, look at cutting protein from your diet.
– Rob

QUESTION

Hello, I’m working on my fitness as I’m going to be joining the Army as 11B. I’m wondering what fitness plan would be best? I still have to take the APFT so I was wondering if that plan would be best?

ANSWER

I’d recommend the Military OnRamp Training Plan.
– Rob

QUESTION

I was looking for a program to follow and stumbled upon your website. After reading the testimonies and typical work cycles your team developed, I wanna jump into it but need some assistance in determining the most efficient way forward.
Some situation awareness, we are currently deployed in an environment with basic equipment – free weights, dumbbells, squat rack, pull up bar, nothing sexy. I got approved for a selection date in April but want to admit upfront that I am not where I wanna be physically.
Literally finding a way forward is the only thing keeping me from immediately subscribing and jumping into it. Thanks for any help y’all can provide!

ANSWER

9 months until April = 39 weeks. Here’s what I recommend:
Weeks   Plan
1-7         Military OnRamp
8-14       Humility
15-21     Fortitude
22-28     Valor
29-31     Resilience (1st 3 weeks)
32          Total Rest
The first 5 plans are all part of the Virtue Packet.
– Rob

QUESTION

So I’m a 50 year old law enforcement officer and I just finished the first week of Humility with a friend.  I enjoy having a plan to follow, but I feel like it is breaking me down and I’m not recovered for the next day.  Do you have a recommend workout for an older guy like me who is in decent shape and wants to build strength and cardio endurance?  Thanks for your help.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan.
After, pivot to the plans in the SF45 Packet. These are designed for high impact tactical and other athletes ages 45-50.
– Rob

QUESTION

I’ve been using your programming for a few years and it’s been awesome. I got a leg injury last year doing a 3 mile timed ruck in one of your programs that took about 4 months to get over and still starts giving me issues after 6 miles. Once those 4 months of physical therapy was done I went straight into 2 months of traveling for training then started MOB and was in the field basically from March till June. I got to Kuwait yesterday and needless to say I’m out of shape and board. I’m looking for programming that will get me from  deconditioned to ready for selection before I leave here in March 2019, running and rucking is my weakness right now and I’m wanting to stick to running early in the morning and gym in the evening, as far as equipment Bahrain has all the gyms. Any recommendations?

ANSWER

I’d recommend you start back with the Military OnRamp Training Plan.
– Rob

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