Q&A 7.30.20

QUESTION

I’m reaching out for some guidance on which training program to follow based on my current objectives. I’m about to start language in the SF Q-Course, so I’ll have proper time to train. I’m looking for a program that is endurance focused (like borderline ultramarathon level), but also has some strength progression (weights and bodyweight) built in. I’m not trying to gain a bunch of size or anything, but I’d like to be able to knock out 10-20 mile runs no problem while maintaining/increasing in the strength department.

ANSWER
Includes gym-based total body strength and chassis integrity, running assessments and interval repeats and longer Friday/weekend runs.
– Rob

QUESTION
I came across your study on the two load bearing systems via google and I was pleasantly surprised to finally see somebody do this. There aren’t many reviews like yours out there.
My spine was crushed at T-11 & T-12 in a bad car accident back in 2012. I can still walk thank God. And I’m doing my best to survive and stay prepared for the worst while hoping for the best. I’ve been looking all over the Internet for quite some time now for an answer to my problem of carrying plates weighing possibly 15-20 pounds 24/7, with my spine broken directly behind my heart. I’ve been very interested in the Crye system but have not pushed the button on it yet because all their products are basically on back order, and I’m not sure if they would work. Your post is the first I’ve heard of Mystery Ranch lows support system.
I guess I would like to ask you if you have any further studies on load bearing systems for Plate Carriers. I’m gonna research the Mystery Ranch system today for the first time. And I’m looking to make a serious purchase within the next week or so on the best, Most practical, and useful system. I know my email is kinda sudden. But if you have any further info on such systems, it would be greatly appreciated if you would please share them with me here. Or if you know of any other systems that have recently became available I would appreciate that as well. Also, if you have any advise or recommendations, they would certainly be welcomed. Thank you very much for sharing your finding’s with the public. And thank you for putting your email out their for a way for people like me to contact you.
ANSWER
Sorry – no more info or knowledge than the study we completed on the Crye and Mystery Ranch systems.
– Rob

QUESTION

I’m looking for a plan to maintain strength (especially to maintain/build core strength) while spending 5-8 hours a week doing triathlon training.  Do you have any plans that satisfy that need?

ANSWER
Also – I’ve recently built 3 Tri Plans – Sprint, Olympic and Half Ironman.
– Rob

QUESTION

Thanks you for your great programs and articles – I’ve purchased and have currently been following your Ruck Based Assessment Plan for the last two years to get myself ready for GORUCK Tough/Light Seattle (Sept 2019) and then ready for the new-version GORUCK HTL in Seattle (August 2020). Everything was going great for me but COVID did a number on my plans to cross the Canada/USA border (non-essential travel can’t drive across) and the politics behind self-quarantining post-event once I returned to Canada complicated my life (14-days self isolation BS – my opinion may differ from yours). Basically, I’m one month our from my goal event that I cannot attend.

I am also a 46-year-old male (15-year old emotional age). I love the ruck selection plan and it allowed me energy in reserve to not only survive the Spokane Tough/Light but thrive and better help my team (made me feel great and wanting more) but wanted your opinion. I want to attempt to  get my GORUCK Heavy/Tough/Light bolts in one shot but don’t have a crystal ball containing the GORUCK 2021 event schedule.

Currently my weaknesses would be absolute/relative strength compared to your mountain/tactical standards (closer to 1x body weight for most criteria). My strengths are endurance and endurance under load (I’m 6’2” and about 195-200#). I can lope along under load for long periods of time (13-min/miles) and then do it soon again. I’m not setting speed records but compared to others I can recover and keep going much better and help out with the sandbags or other coupons. My age-scored APFT score is 253 but I’m disappointed with my push-ups and sit-ups but made up points on the 2-miler with 14:45mm:ss. “Back in the day” my ironman and other triathlon training allowed plenty of running (36-min 10k) and road bike racing (hundreds of miles a week) but that was well over 10-years ago and pre-kids/pre-Covid/pre-new world order. Today nothing hurts day to day. I’m get muscle specific soreness from workouts but not incapacitating. I also love to mountain biking but try to limit the 15-year-old in me to avoid the big crashes and injuries. I’m a mesomorph but also know that I can improve on my nutrition to help with the relative strength.

Given the unknown of the 2021 GORUCK Heavy event schedule should I downshift back to Military on Ramp programming with the goal to up my strength then once the 2021 schedule is released then periodize the Ruck Based Selection Plan to train up to the goal day? The other thought that occurred to me was your Greek Programming series for something relative to my age and a change of programming “pace” for some variety then like above, periodize the plan once the 2021 GORUCK event schedule is released?

ANSWER
I’d recommend now you spend 5 weeks focused on relative strength – specifically the MTI Relative Strength Assessment Training Plan.
After, move into the SF45 series of plans. These are designed for mountain and tactical athletes ages 45+. They train strength, chassis integrity and have slight emphasis on endurance. Start with SF45 Alpha. Much of the endurance in the SF45 programming is athlete-decided. You can work in regular rucking.
When you the GoRuck Schedule, you can start your plan and your events. I’d recommend starting 13 weeks out with Fortitude, then completing the GoRuck Heavy Training Plan the 6 weeks directly before the event.
– Rob

QUESTION
I just completed a few weeks of the Ruck Improvement Plan beginning at week 11.
Although I have a good ruck base, jumping right into week 11 meant a sudden increase in ruck volume.
I noticed that the plan doesn’t have a deload week programmed into it. Do you recommend any sort of deload with this program.
I am moving into the Gym Closure Plan II next while I’m in the field for Annual Training.
ANSWER
3-4 days rest should be good before beginning Gym Enclosure II.
– Rob

QUESTION
I’m training for a cave rescue program. It includes a lot of vertical rope work and litter carries. What would you recommend?
ANSWER
Brazilian Jiu Jitsu Training Plan – lots of grip/pulling work, and chassis integrity (core).
– Rob

QUESTION
I have a few questions for you regarding the workouts.  About me incase it helps answering my questions.  I’m a 38 yo UMO last PST 9:34/104/76/18/9:38.  Ok so here are my questions

1) I’m currently doing gym closure 1 and I’m on week 5.  When I finish the series how much time do I take before moving into gym closure 2?  Specifically I am asking is there a cool down period between plans?  Or do I just start up the next Monday?  Does this pattern apply to the pirate series too?

2 ) When the pools open I’m going to start the pirate series.  Do I need to do these in order or can I focus on the fin heavy plans?

Dudes these workouts are great.  Total game changer. Please keep up the solid work.

ANSWER
1) Move right to Gym Closure 2. Same for the Pirate Plans – week 7 in all is an unload taper week so they can be completed back to back.
2) Best to do them in order, but it’s up to you.
– Rob

QUESTION
I’m an aspiring Green Beret that’s in the early stages of training. I have about 6 months before I ship out to BCT.
I’m looking for program recommendations.
I’m currently 6 foot 3 and 235 LBS.
I came off a hypertrophy style program about 4 months ago and havent been active besides my construction job.
I would like to maximize my training time. I would appreciate any advice regarding a starting point. Thank you for your time!
ANSWER
Work through the plans and order in the Virtue Packet, starting with Military OnRamp.
Keep following these right into BCT.
– Rob

QUESTION
I have worked out in the past but have not worked out in some time. I was wondering what workout would be best for me? I am also a corrections officer and want to build my endurance and push up- pull ups for an upcoming special teams school. Thank you for your time.
ANSWER
I’d recommend you start with the Bodyweight Foundation Training Plan. 
Follow it up with the plans/order in the Notorious Prison Packet, which are designed specifically for the mission-direct fitness demands of correctional officers.
– Rob

QUESTION
I just completed the push/pull up improvement plan and saw great progress. I’d like to maintain and continue to improve. I’m primarily a trail runner and backcountry skier. I’m doing a backcountry elk hunt in November. I have two different kettlebell weights as well.
ANSWER
I’d recommend Backcountry Hunting Build 2 followed by the Backcountry Hunting Pre-Season Training plan between now and your November hunt. These are the final two plans in the Backcountry Hunting Training Packet and together are 15 weeks of programming – which should closely bring you into your hunt.
– Rob

QUESTION
I recently started up the Military On Ramp after a long break from injury. I previously did the humility program and absolutely loved it, however I would like to add some form of strength training with it and wanted to know if you would recommend combining Humility and Big 24 into a 2 a day program. If not, are there any other programs that could give me similar endurance improvements as Humility while also doing more strength work?
ANSWER
These plans are too intense to combine.
Options:
2) Fortitude (run, ruck, lift, chassis integrity)
– Rob

QUESTION
Do you have any programs that train the snatch, clean and jerk, bench press, deadlift, squat along with running?
ANSWER
The Big 3 + 5 Mile Run Training Plan trains the squat, dead, bench and pull ups. You could add in the snatch and C&J …. but it would make for long strength days. If you do, follow the same progression as the other lifts.
– Rob

QUESTION
What can I do if I don’t have access to a 30ft rope for the climb?
ANSWER
Replace with 5x Tarzan Pull Ups.
– Rob

QUESTION
I am an aspiring EOD (SpecOps) candidate in an NROTC program. The evolution I have been struggling with the most for a long time is running. I have been looking through the different running plans you offer and I just am not sure which one to purchase. I have approximately a year before my assessment (PST and other physical assessments). I am looking to obtain a fast 1.5/2 mile run, but also be able to hold a decent 5k and 10k run. I am leaning towards the running improvement plan. Is that what you would recommend? Thank you!
ANSWER
Yes on the Running Improvement Training Plan – it will coverall the distances you’re interested in improving.
– Rob

QUESTION
I have completed your bodyweight foundation programming, Humility, and am on week 4 of Sandbag/weight vest. I have to say I have enjoyed them all immensely.  My question would be do you have a program that blends the Humility/ Sandbag programs? I need the increased running distances of the Humility program but prefer the sandbag exercises of the Sandbag/weight vest program to the dumbbell ones of Humility.
If that program doesn’t exist, would I be off base swapping certain activities of Humility for the sandbag exercises? (Example being a day 4 of week 5 Humility to a day 4 week 5 sandbag) Forgive my ignorance if this completely misses the point of the programing, that’s why I am deferring to you on this.
Currently my equipment setup is: Sandbag, 25 lbs plate carrier, dumbbells 5-55 lbs, and unlimited diversity in hill running.
Thanks for any recommendations you may have and best of luck in your upcoming hunting season. Rifle season feels a lifetime away here in East TN right now.
ANSWER
Sandbag Logos includes a 6-mile run assessment and intervals and run after strength on Fridays. You could add in a long, moderate-paced run 6-9 miles – on Saturdays.
Do it.
– Rob

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