Q&A 8.11.22

QUESTION

I am 39y/o and I just completed the 1/2 marathon training program 2 weeks ago. I have been a runner my whole life and have never gotten the results I did from following your plan! I even placed in the top 20 women for my age group which I am at the oldest end of.
I am looking for another plan to complete over the summer before I run another 1/2 marathon (using your 1/2 marathon plan again) in the fall. I have a pull up bar, bench, barbell, plates and some free weights at home but that is it and no gym access.
What plan do you recommend?

ANSWER

It will be an adventure for you, but I’d recommend Gladiator.
It’s an intense, 4-week plan which combines strength and running endurance. It should allow you to keep up your running fitness, but cut way down on volume and move in a different direction for four weeks with some classic strength training.
Follow it up with Artimes, from our Greek Heroine Packet.
– Rob

QUESTION

I’m trying to figure out the right plan for me. My overall goal I think is the same as everybody be faster, stronger, more endurance, lose weight and build some muscle. I know that it is unrealistic to do all at once and see much success. So I’m look at potentially doing a few different programs either buy one at a time or a package or even maybe subscribe monthly depending on the approach I take. I was active duty in the navy and I’ve been out for a handful of years I’m looking to go in the reserves and I need to lose some weight I’m around 245 and I’d like to get closer to 220 215 but in the 220s range I can pass the body fat measurements. So fat lose is my main goal at the time. It’s just regular Navy so I just have to do the regular PRT 1.5 mile run push ups and curl ups I can meat all the requirements for that but I definitely have room for improvement. I was looking at the fart lose training program I feel like that maybe the best for me. But I work construction and I wake up at 4am already to get to work so for the am workouts would I be able to possibly do them right after work and then go home eat rest for a bit then do the evening runs? Unless there is another program that you would recommend or if you recommend a few different programs to be done after the completion of one another. I’m also still trying to fit in one day a week at least of bjj or mma if I can in what ever program just to stay a little fresh on the technical side as well as to help with the weight lose goal a little more. My works now have been a lot of running 2 or 3 miles a day and circuit workouts I have a decent home gym in my basement as well as a member ship to a gym that has a pool. I’d eventually like to incorporate some swimming but that depends on what’s going to be best for my fat lose approach.

I apologize for the long email . I wanted to put as much information in as possible with my initial goal and my over all where I would like to be with my fitness. so I don’t waste to much of your time, and so I can get on the right track as soon as possible.

ANSWER

You cut fat mostly in the kitchen, not the gym. Here are our recommendations.
Plan? I’d recommend Casey Ryback from our Tactical BJJ Series.. These multi-modal plans concurrently train strength, work capacity, endurance, chassis integrity and each includes a specific exercise/progression for BJJ. They’re designed for tactical athletes who train BJJ 2-3x/week.
– Rob

QUESTION

I was curious about relative strength as it pertains to weighted dips and weighted pull ups. Do you have any standards for a tactical athlete for these two exercises?  I like to train heavy dips over bench press due to some shoulder issues and I’ve wondered where a good max weight would be for me.  Thank you.

ANSWER

I don’t have a standard for dips, but pull ups are integrated in the MTI Relative Strength Assessment, and standards.
– Rob

QUESTION

I am in the process of applying for the Regimental Reconnaissance Company Selection (a part of the 75th Ranger Regiment) assuming I get accepted, which I think I most likely will, I won’t be attending selection until October (don’t know exactly what day of the month it would be) of next year due to a deployment I’m leaving for soon. I’ve been told the selection is modeled off of SFOD-D’s selection and want your opinion on what my plan should be with so much time to prepare. I’m currently on week 5 of Hector and for the time being will continue working through your Greek Hero series. The gyms overseas we will have are pretty decent and I should be able acquire any eqiupment they may not have.

I appreciate your input.

ANSWER

First I’ve every been asked about this selection – but given what you describe, complete the SFOD-D Selection Training Plan the 10 weeks directly before attending.
By my count you’ve got 14 weeks until Oct. 1.
Follow up Hector with 2 weeks of Fortitude, before starting the SFOD-D plan.
– Rob

QUESTION

I’m about to begin flying training and I was wondering if you had any tailored plans for a military pilot? Or if you could advise on the best type of training for this role.

ANSWER

Pilots who follow our programming mostly complete the same programming as soldiers – the Greek Hero Series.
– Rob

QUESTION

I’m training for a 65 km mountain trail race in September with 1900 metres of elevation gain/loss. I’m on the SF45 plan now (4 weeks into Bravo) but I figure I should switch to a run-specific program now and go back to SF45 after the race. Between your 50 km and 50 mile run plans, which do you recommend, and would I need to modify it for the 65 km distance?

ANSWER

50 Mile plan and reduce the weekend running mileage (sat & sun) by 20%.
– Rob

QUESTION

Which of your programs do you recommend to prepare for your FBI HRT Selection plan? I have done multiple of your plans and am familiar with their layouts. I am also in good physical condition, so looking for a couple good programs to do that will best prepare me for the selection plan.

ANSWER

Ruger and Glock from the SWAT/SRT Gun Maker Packet.
– Rob

QUESTION

What is a good plan for an academy fitness test that consist of max push ups 5 minutes, max sit ups 1 minute, and 1.5 mile run? Also what is a good plan to prepare for the academy?
From what I have been told this academy uses a lot CrossFit and HIIT workouts mainly because they lack facilities for weight rooms.

ANSWER

– Rob

QUESTION

It’s been a while since I’ve been on your training plans but I am ready to jump back in. I am looking for some guidance on what to select or if you have any programming that can meet my time and location allotments as well as my fitness goals.

I’ll start by saying I am doing a second round of the 75Hard challenge. If you’re not familiar with it, the part relevant here is 2 workouts per day, 45 minutes each and one HAS to be outdoors and they need to be spread out by a couple hours. 7 days a week, no off days…the exception is I can build in yoga, recovery walking etc. as long as it meets the twice in a day 45 minutes and one outside criteria.

For fitness goals-I have two, maybe three areas I want to improve over the next 75 days.
1) I want to run a marathon sub 3hours. I have yet to do a marathon full distance but have a good foundation built. I got my training up to 25km during my long run day and can run a pretty consistent 4:45/km for that distance depending on elevation. some splits come in around 4:15, some closer to 5:00. My tempo runs I usually do a 3:45/km for 8-10km and my light running I just do 45 mins at around 5:00-5:15.
2) I work in law enforcement, and have tryouts for police dog handler at the end of September. One of the key components to their physical testing is an 8 lap obstacle course containing hurdles, vault jumps, balance beams, alternating hoop steps, sandbag leash drags and sandbag carries. Basically simulating taking a dog into the field and running after a bad guy-fences etc.  The total work time, depending on when you finish varies from 7-10 minutes. Endurance and agility big components.
3) I want to be stronger. Bigger would be a bonus but the aesthetics are just that…Pull-ups, push-ups, bench and squats. I want more body weight reps and heavier lifts. I also want to improve core/chassis as well.

Through my first cycle of 75 hard I was doing functional fitness training for my indoor. My outdoor was running focused as equipment outside isn’t really feasible.

I have a basic home gym with dumb bells, squat rack, bar and plates, flat bench. Plyo boxes, sandbag, weighted vest. Looking to get an old tractor tire and a sledge. I do not have a ruck sack.

For running I like to do a Sunday distance run (increasing as weeks progress) and usually slot out 90mins to 150mins depending how busy that Sunday is followed by a roll and recover or yoga type session for the second 45 minute mandatory. (Again must be two sessions a day)

Let me know your thoughts. Should I choose two programs? Which two? I often times get told you can’t do two programs, over training etc. so I’m really hoping not to get that answer. Ideally I won’t have two cardio sessions in a day though…that might be a bit much for me!

ANSWER

You’ll probably overtrain….
– Rob

QUESTION

I am in the military and law enforcement. I am trying to become the best version of myself. I really want to eventually go to sapper school but I don’t think my physical ability could do the sapper program. I do not know where to start.

ANSWER

Email back on the other side of this plan.
– Rob

QUESTION

Thanks for the many years of coaching, and posting that USAF Tier 2 training plan before anyone else, buuuuuuuuuuut …. I’m injured again. Oopsies! Tore my meniscus again after a reconstruction surgery as a consequence of the USAF Tier 2 OFT after a parachute jump onto an ice pack. Full thickness tears and cartilage loss with fissures. I have a badly atrophied post op leg already and need to get it as good as possible before surgery.
I’m awaiting injections to my knee, probably followed up with surgery, to get me through the Alaskan fishing season and summer, and have a wobbly knee with very little stability or muscle strength. I shake like a leaf during single leg exercises, almost violently in some respects during SL RDLs and such, but I’m doing BFR in the meantime as part of a physical therapy program while I wait for the debridement or more serious cuts. Balance and stability work are the norm. I’m at 18.5 yrs and trying to make it to retirement at this point… and still be able to play with my kids and hunt and fish after the impending EXFIL.
Is it better to do the Leg injury program or the post re-hab leg injury program? I’m thinking that the best option is a hybrid leg injury program, backing it up with my PT work, is the best option. I can’t run at all and can barely wear my body armor and do my mission at the moment so the post rehab plan is out or modified at best. I want to get strong, but don’t want to be dumb about it. I have a gift for going too hard in the paint.

ANSWER

Sorry about the injury. Seems you now want to get as strong as possible prior to surgery, correct?
If so, I’d recommend the Single Limb Strength Plan – this way you can load each limb separately and can still hammer away at your good leg.
Walk/spin/row for endurance.
– Rob

QUESTION

I am a 48 yo horseback endurance rider (since 2009) and mountain runner (since 2014).
Due to my work regimen, I have to travel 3-4 weeks a month – from Monday to Friday, which leave me the weekends for most of the training. I mostly stay in Hotels or company owned apartments.
This combination has not been working very well in the past few years, were I missed most of my “athletic” goals, especially in Endurance riding.
Which of your training plans would you recommend?

ANSWER

Start our stuff with Bodyweight Beginner. 
This is a 6 day/week plan. When traveling, train first thing in the morning …. before work.
– Rob

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