QUESTION
My unit has a couple of competitions coming up in a few months, we are improving on most aspects, all though a component that needs work is the 100 metre dash with falling plates, the team are struggling with accuracy after the run along with the condition taking it’s towl on those slightly weaker in the group, do you have a program or tips to aid with the units effiency and overall performance?
ANSWER
Specifically for sprint-based conditioning, I’d recommend
300m Shuttles.
Start at 4 rounds of a 300m Shuttle every 2:30 – 10 minutes totol.
After doing this two times, move to 4 rounds of a 300m Shuttle every 2:20.
After doing this two times, move to 4 rounds of a 300m Shuttle every 2:10.
After doing this two times, move to 4 rounds of a 300m Shuttle every 2:30, wearing individual body armor … then follow the same progression in body armor.
– Rob
QUESTION
I’m a Navy SOF communicator currently deployed to Iraq. I’m planning on doing some peak bagging, potentially to include a Rainier summit next spring. I had been doing some gpp work, with intent on shifting to a mountaineering focused program in August. Unfortunately I broke my right scaphoid and I’m down for the next 12 weeks while it’s healing. No limitations, aside from a broad be careful from my medical folks.
Do you have any recommendations for a programming sequence I should follow going until my season starts next year circa April?
Thanks in advance for your time.
ANSWER
– Rob
QUESTION
I work for a police department and want to join my department SRT. What programs should I focus on and in what order.
ANSWER
I’d recommend the plans and order in the
Gun Maker Packet of Plans for SWAT/SRT. These plans are designed as day-to-day programming for full-time SWAT/SRT, and concurrently train strength, work capacity, chassis integrity, tactical agility, and endurance.
– Rob
QUESTION
Would it be possible to follow the running and rucking improvement plans concurrently?
ANSWER
I’d recommend
Perseus from our
Greek Hero series of plans for military athletes. Perseus is a multi-modal plan which concurrently trains strength, work capacity, chassis integrity, tactical agility, and endurance. For endurance, you’ll complete a 3-mile ruck run for time and a 5-mile run for time, then complete follow-on intervals based on your assessment results.
– Rob
QUESTION
I’m a 30yr old female currently looking into TACP, SERE, or EOD. I was going to purchase the TACP Training program and was wondering if there was any other program recommended in addition to be able to exceed the standards in place for the selection tests. I was training for Navy EOD and work out daily so I’m used to really pushing myself. Any advice or recommendations are greatly appreciated, Thank you.
ANSWER
You’re all over the place. Until you decide, I’d recommend you start our stuff
Humility. Follow it up with
Fortitude.
– Rob
QUESTION
I currently don’t work out but I would like to get into better physical condition and work my way up to the bud/s packet or some of those types of workouts I am 29 and was trying to see what I should start with?
ANSWER
QUESTION
I need assistance selecting a work-out plan. I am a 54 year old male, six feet, one inch tall, 150 pounds. I have an ectomorphic (skinny) build and have difficulty building a bit of mass. I have an office job so I sit most of the day (this has also created a lower back problem). My goal is to get “back into shape and put on a little bit of muscle” Thank you in advance.
ANSWER
– Rob
QUESTION
Hi there! I have an athlete monthly subscription. I am an ultrarunner and crossfitter. I have been training for a 100k using your strength workout from the 50 mile ultra plan. My race in next weekend and after recovery I am trying to figure out which plan would be best for my short-term goals: increase strength, maintain cardio endurance and build lean muscle mass. Running a few races and competing in crossfit scaled competitions will be my goals for the next year.
ANSWER
I’d recommend
Waylon from our new
Country Singer Packet. This plan has a slight strength emphasis but also trains work capacity, chassis integrity, and endurance – built around a 1.5-mile assessment and 800m repeats.
– Rob
QUESTION
I am a 23 year old Army Officer. I plan to attend SFAS, but I will not be eligible to go for about 20 months. I know the Ruck Based Selection packet is about 13 months of training. what do you recommend I do for training since I have more time than that? If you can recommend plans for me to do for the next ~20 months leading to SFAS then that’s great. If not, then a 7-month plan of action to lead me to the 13 month Ruck Based Selection packet would be great. I am currently in the middle of your Military on ramp plan to get a good base of fitness. Thanks for your help and all you do.
ANSWER
I’d recommend the plans and order in the
Greek Hero Packet of plans, beginning with the Military OnRamp Training Plan, prior to beginning the Ruck Based Selection Training Packet. These plans are designed as our day-to-day programming for Military Athletes, including SOF. These plans will lay a solid “base” level of fitness on top of which to train the plans in the ruck packet.
– Rob
QUESTION
Just bought the subscription but I am having a hard time picking a suitable program. I am a infantry 2LT with the 101st. I completed ranger school in April and I am having a hard time getting back into to acceptable shape. Any suggestions would be great. I am looking for an endurance foundation along side strength and a solid core.
ANSWER
– Rob
QUESTION
I am getting ready to wrap up week 3 of your body weight program from 2013. I am wondering which program you recommend next. Would I go to the new Bodyweight program? Thanks for the advice.
ANSWER
QUESTION
I am headed to Colorado in mid September and I am behind in my fitness.
Your FAQs were very informative. I understand that the 8-week program is not for the reconditioned, but your FAQ also recommended it for people with 8 weeks or less to go before the hunt. Is that correct?
Could you also tell me the main differences between your program, mainly backcountry hunting, and the MTN Tough program? MTI obviously has more programs/various kinds of training.
I am former Army and appreciate your various military programs, especially your programs for the injured and broken.
ANSWER
1. I think you want to know what to do if you are de-conditioned but still, have 8 weeks or less before starting your hunt. My answer is the
Backcountry Big Game Hunting Training Plan. And you’re right – this plan is not for the out-of-shape. So why do I recommend it? We design programming for the fitness demands of the event, not the individual athlete. Quite simple, the mountain does not care who you are, what shape you’re in, what injuries you have, etc. The fitness demands of a backcountry big game hunt are significant, and this plan trains for it. Start the plan and do you’re best – better to suffer now, then on the mountain.
2. I’m sorry, I don’t know anything about that programming.
– Rob
QUESTION
I’ve been following your recommended set of plans for Rainier and its great so far! Im about to start my first week of the Rainier Training plan and I have 1 question:
- I’ll be traveling for work the next 2 weeks and will be stuck living in a hotel. What can I do in a typical hotel gym to replace the Sandbag exercises in the Rainier Training Plan? Im bringing a pack with me but a 60# sandbag won’t make it! What sort of exercises are roughly comparable or fulfill the same goals of the Sandbag routines, and that I can do while on the road? Worst case I imagine Ill have dumbbells only available to me.
Thanks!
ANSWER
There really is not good sub for the sandbag.
Just do this circuit for the sandbag work:
20 Minutes
10x Weighted Situp @ 25#
15/15 Standing Founder
10x EO’s
15/15 Kneeling Founder
10x Slasher @ 35# dumbbell
15/15 Low Back Lunge
– Rob
QUESTION
I am a prior Infantryman, used your Daily Operator training for a long time before I went Green to Gold and into Cadet land. While in school the priority was the APFT and only the APFT and my strength has suffered a lot. I’m back on Active Duty now, in Medical Service BOLC so I have 8-9 weeks to really get back into it before getting to my first unit. I’ve taken the APFT here, so that’s not an issue anymore, I was wondering what you recommend for plans to get some strength back while keeping my endurance in check? Thanks for everything you guys do!
ANSWER
– Rob
QUESTION
I’ve used some of your training tips for downhill skiing over the years, and am currently looking for a program to train for skiing in Argentina, I have 6 weeks starting today. It is lift assisted backcountry, with some possible hiking involved. I need something to follow or I find when I piece together workouts it’s not as effective, as I’m easily distracted. I see some are 7 weeks, not sure what to purchase. Any recommendations?
ANSWER
QUESTION
I’m on fourth week of the APFT Improvement plan and I’m having some pretty impressive successes. I’m now starting to plan the next program after this one.
While I am learning to enjoy running, I also want to improve my rucking distance and pace. Obviously, the four runs a week on the APFT plan work great but I won’t be able to maintain that volume and start adding long rucks in as well.
Do you have any advice on what the minimal amount of running training would be required to maintain the progress I have made so far?
ANSWER
In general, the theory is once you’ve achieved a fitness attribute, you can drop your programming by half to maintain. Everyone is different – but this is a place for you to start. Drop to running 2x/week.
– Rob
QUESTION
I used and followed MA in the past with excellent success. However, after
dealing with shoulder issues for 2+ years (and watching my overall fitness
decline) and pushing medical to actually address my issues, I finally went
through arthroscopic surgery for a Slap tear, bank art tear, and partial
rotator cuff tear. At 42 y/o, and 5 months out from surgery, I am beginning
to conduct actual workouts again. My Physical Therapist has cleared me to
wear a weight vest, run, do push-ups, and perform weight assisted pull-ups.
With that in mind, what program do you recommend starting at? I have the
original On Ramp but it is at least 6-7 years old. I know you have updated
some of your programs and want to make sure I use the most up to date
material. Appreciate all you do and thanks!
ANSWER
– Rob
QUESTION
I’m a guy who travels often for work, what program would you most recommend? It’s hard to find fully stocked gyms, especially here in south east Asia.
ANSWER
– Rob
QUESTION
If I were to subscribe I would have full access to the Greek Legacy workouts correct? Also, do you guys offer any type of nutrition programming? Lastly, is military discount available?
ANSWER
With a subscription, you get access to all our training plans.
Sorry, no military discount.
HERE are our nutritional guidelines.
– Rob
QUESTION
I am a mountain athlete and cyclist who is coming off of 2 years of bad injuries and struggle due to 6 knee surgeries with heavy running and rucking. Can I replace this with cycling or elliptical? If so how much of an increase in work capacity should I train to? I am right now re-building my base fitness and hoping to lose the fat that I gained while having to be more stationary. Thanks!
ANSWER
In general, assume you’ll run a 10 minute mile, and ruck a 15 minute mile and spin/elliptical the same time.
So, if the plan calls for a 3 mile run, bike/elliptical for 30 minutes.
If the plan calls for a 3 mile ruck, bike/elliptical for 45 minutes.
– Rob
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