Q&A 7.7.22

QUESTION

I had a quick question for you if you have the time. I recently signed an 18X Green Beret contract that ships on Oct. 31, 2022. I purchased the MTI subscription program so that I would have access to as many plans as possible, and am curious if you had any input on how you’d gameplan the next months until I ship out to basic. The only wrinkle is that I am getting a deviated septum fixed next month so will have to sit out for ~4 weeks after that, which will require a break in my training. In other words, I have 7 weeks until surgery, and 13 weeks post-surgery to train, and I’m focused on structuring those training windows as effectively as I can to be successful.
By way of a quick background I am 29 and a former college lacrosse player, so I have a fitness foundation background / base. As mentioned, I want to make sure I’m optimizing the time I have and doing everything I need to do to put myself in as successful a position as possible, and as such, I’d greatly appreciate any input you might have.
Thank you in advance for your time and hope you have a great day.

ANSWER

Here’s what I recommend:
Weeks    Plan
1-7         Ruck-Based Selection Training Plan (1st 7 weeks of this 8 week plan)
Surgery/Recovery – Not too sure how much you’ll be able to train during this period. Email when you hear from your Dr.
1-5         Fortitude
6-13       Repeat the Ruck Based Selection Training Plan the 8 weeks before Basic.
The RBSTP is no joke – and I’m trusting you that you’re fit now. Email back if you’re smoked after the first week and I’ll revise.
Good luck.
– Rob

QUESTION

BL: requesting substitute for lunges. I am wrapping SF Alpha V2 and rolling into Bravo V2. I’ve found that lunges (weighted or BW) tear up my knees and am looking for replacement exercises for lunges, as a standalone or in the mini-leg blaster.

Background, I’m retired Airborne and Ranger, 25 years of service, etc etc + 4 years contracting and my knees are pretty torn up (no surgery). I’ve found that after lunges, even with mobility and recovery work, the knees ache and getting up and down the stairs is painful.

After a quick search on your site, the google box and peer inquiry, I’ve come up with the following: step-ups, split-leg squats, sled work. I have a decent home gym (squat rack, bumper plates, KB’s, sandbag, med ball, battle rope, foamy plyo box, bench and C2 rower)

Thoughts? Advice?

Much Appreciated. Cheers.

ANSWER

Sled pushes/pulls would be great. Go for 30 seconds, hard and heavy, test 60 seconds. Load the sled heavy enough that you can only do a slow, short-step jog for speed, and by the end of the 30 seconds, you’re nearing failure (quads are ready to explode).
We recently conducted a mini-study that found heavy sled pulls are an alternative way to build leg strength.
My knees suck too and lunges are out for me.
I’ve been doing hour long, 1-mile sled pushes as a way to train hiking uphill under load. I can do that now for real out my back door, but the downhill – even unloaded – really gets my knees. So I’ve been alternating hiking uphill with sled pulls. I load the sled heavy enough so I can only do a hard, slow walk, and a mile takes me 55-65 minutes (about 1 mile/hour!).
I’m not sure the transfer to uphill hiking will be direct, but it’s something I have to try.
– Rob

QUESTION

I was wondering if you might suggest the best plan for preparing for a 13 day mountaineering course I am signed up for in September through Alpine Ascents.  The course will require a 55 pound pack over 5-6 hours and 3000 foot ascent as one of the benchmarks.  My current baseline is I just returned from the Nepal Everest Base Camp trek which was great trekking but not technical and only a 20 pound pack.  The last 6 weeks I’ve followed your big 3-2 mile run training plan just to get some baseline strength and speed in.
My free time is concentrated around weekend training and during the work week two a day workouts just isn’t very feasible as I’ve looked through some of your plans.
Thanks for any suggestions – I’m really enjoying the app and format of what you offer!

ANSWER

You have 17 weeks until Sept 15.
Weeks      Plan
1-7           Mountain Base Helen
8-10         Big Mountain Training Plan
– Rob

QUESTION

I am looking at signing up for with a subscription or training plan but had a few questions. I have minimal equipment but do have a 60lb sandbag and ruck. The Apache and Ethos plans stood out to me since the most closely match the equipment I already have. I was wondering why I can’t see any information on the Logo and Pathos plans. Is this series being removed?
Also I was wondering if you had any advise on which plan may suit me better. I am in my mid thirty’s and have been working out trying to get back in shape for two years now.  I enjoy participating in GoRuck challenges and spending time in the Colorado Mountains near where I live.  One area of focus for me is building up body strength as a lot of my training for different activities I did growing up were more focused on lower body.
I’d appreciate any suggestions or recommendations and look forward to getting training with your programs.

ANSWER

I’d recommend Apache to start. Follow it up with the other plans in the Great Plains Tribes series. These are all limited edition plan.
– Rob

QUESTION

I recently wrapped up the 7-week Law Enforcement Academy plan about a week ago. The program was great and I improved in each area; 1.5 mile time, 300m, bench, push-ups, pull-ups, and sit-ups. I feel great. One of the best programs I’ve ever tried, thus far.

This week I’ve been doing my own de-load routines for recovery.

Unfortunately, as of now, the academy start-date has been delayed and there’s no clear date set.

That being said I’d really like your advice on how I you think I should proceed with my training, not having an academy date yet but there is word going around that it could be in August.

With that in mind, should I restart the academy plan or do you have another program/plan that you’d agree advances to a higher level, still catering to overall strength endurance, running, and sprinting?

ANSWER

I’d recommend you move to the Big 3 Strength + 2 Mile Training Plan now, then when you get an Academy Date, pivot back to the LE Academy Plan in the weeks directly before.
– Rob

QUESTION

I just purchased a copy of your training material and it looks great, can’t wait to go through it.
I have been having a hard time with the beep test for some time now. I’m an Auxiliary Police Officer in Toronto trying to get on  as a Police Officer but my biggest challenge has been the beep test.

Quick question on the beep test program, in session 1 it says there are rounds for warm up and training.
I would like to know what is the prescribed resting period you recommend between each of those rounds before heading to the next round?
For example on the Warm Up under  4 x 20m shuttle sprints for 3 rounds, is 2 mins fine for rest?

ANSWER

The stretch in the warm up is your “working rest” between rounds. You don’t need any more rest. No rest for part (2) – move from one exercise to the next.
– Rob

QUESTION

Hey Rob looking for guidance —

I wanted to put some mass on for some long goruck events, which I was doing but then got COVID and lost all my mass.
I’m tentatively doing a 24 hour event in the fall (either goruck or worlds toughest mudder) — wanted to put mass on but dont want to lose my endurance for the fall. Any recommendations? Should I do a hypertrophy one (or super squat) now then go back to the goruck training or just accept my skinny ass for now and do the growth after the event?

ANSWER

Hypertrophy and endurance work against each other. So … you can do Hypertrophy now, but you’ll likely lose the gains as you turn to endurance in the summer. Or, you can try to combine hypertrophy now with your endurance, but just know you may gain some mass, but not as much as you would if you trained hypertrophy alone.
In general, I’m not a fan of mass for mass sake for mountain and tactical athletes – with the exception of LE officers.
Mass doesn’t necessarily add strength, slows you down, and adds impact to joints.
All that being said, it is fun, sometimes, to take a break and just get jacked!
What you could do is the Big 3 Strength + 3 Mile Training Plan, but make some modifications.
Go ahead and do the 1RM assessments, but for the back squat, bench press and hinge lift progression, do 6 Rounds of 8 Reps – increase load until 8x is hard but doable – instead of the prescribed work. Follow the plan’s prescription for pull ups. Also – just for the fun of it, add in 2 rounds of the Gorilla Complex – hard but doable – at the end of each strength day…. ha ha!
– Rob

QUESTION

About to finish your bodyweight beginner program with the plan of runnning your military on ramp next.
I have had the opportunity to apply for the direct entry Australian Clearance Diver role (think eod plus combat). Has a 2 week selection than a year long reinforcement cycle.
The issue is due to the very low number of people allowed to attempt selection each year it could take 3 or 4 years before I can attempt it.
What are your training suggestions in the meantime?

ANSWER

Military Onramp into the Virtue Packet, beginning with Humility. Then follow the plans in order.
– Rob

QUESTION

I’m finishing up Ultimate Meathead Cycle and my body is responding incredibly to it.
I am stronger. I feel more alive every day.  Even my diet has improved as a result of the plan.  I’m able to intermittent fast without the headaches. I crave healthy protein rich food.  My body punishes me for eating cake, donuts, and pizza (that’s never happened before).  I’m losing weight and gaining muscle mass.  I see the glimmer of an ab under my belly fat.  It’s an amazing.
Is there another plan similar to Meathead cycle that I should do next?  I like the focus on upper-body hypertrophy and lower body strength that the Meathead provides
Some other details: I’m 60 years old and am 15 pounds overweight which I’m going to lose this year.  I work out in my garage and have collected just about everything over the years.  I compete in Run-N-Gun events (centerfire biathlons) and Service Rifle competitions.

ANSWER

– Rob

QUESTION

What rucking plan do you have that covers the most miles? I thought I remembered  one of the ranger plans goes up to 30 or 35 miles.

ANSWER

– Rob

QUESTION

I’ve purchased a couple of your plans and am looking for a different one or two.
First: our daughters are ski racers, do you have any race specific plans for summer and fall heading into the season?
Second: I ski ~80 days per year and did the backcountry plan heading into the year. I mostly liked that – but modify to make session length more possible. I also bought the mid-season plan, but found it hard to do given ski schedule. At the end of the season I’d lost a lot of strength and my knees were quite sore – do you recommend doing the mid-season plan on ski days (typically ski 6-9k vert/day on weekdays and 20-35k/day on weekends)? Or, something else?
I’m happy to pay for custom plan development or whatever, just lmk. Thanks!

ANSWER

Daughters?
2) Helen
You?
I’m not sure I understand your question. You purchased the In-Season Ski Training Plan, but found it hard to complete during the season because of skiing, but now want a more intense plan for in-season?
I generally don’t recommend doubling up your skiing with the In-Season programming.
Knees …. this isn’t a fitness issue. It’s most likely age related.
– Rob

QUESTION

Was introduced to Mountain Tactical by a buddy in State Dept’s DSS and just finished the Glock program with him. Wish I had known about this when I was an army recce guy for years – this is exactly what we should have been doing instead of unstructured, unorganized meathead PT programs. Thanks for what you’re doing – this is great, great training.

Writing for some advice – I’m out of the military now, but do stay as active as I can. 32y/o main athletic endeavors are scuba diving/spearfishing, but do prefer to maintain a high state of readiness for the fight on land as well. Limitations are only that I broke two vertebrae in 2011 and get pinched nerves once in a while – a lot of the transverse plane sandbag work in Glock was initially stressful but overall definitely helped with some pain and mobility problems I’ve had since then.

What programs would you recommend for general strength/mobility and then diving-specific requirements (heavily-weighted swims at depth in ocean current, boarding with a lot of gear in swells, etc)?

ANSWER

Closest I’d have is the plans/order in the Pirate Series of plans designed for Military/LE SOF with water-based mission sets. Start with Barbossa.
– Rob

 

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