Q&A 8.8.19

QUESTION

I was hoping to begin either your Navy PST or CCT/STO PAST prep program soon, but would like to continue training maximal strength during this program. (I was thinking some kind of minimalist barbell training on the three days calisthenics are programmed). Which of your strength templates, if any, would be good to pair with the Navy PST or CCT/STO PAST prep programs to maintain maximal strength during this time period?

ANSWER

– Rob

QUESTION

I’ve seen your videos on how to make the sand bags filled with the rubber mulch and sand. I’m looking to make something similar for a rugby team I help coach. All I’m finding are top loading duffell bags, which are canvas. They dont look like the bags you use in the video. And they have a clip and a strap that I dont see on the video. Can you point me to the company you get the bags you use or the type of bag that it is?

ANSWER

– Rob

QUESTION

I have a question in regards to your Sandbag ethos programming. I’m an EMT, work pretty long hours and usually keep a 75 pound sandbag in my truck so I can take a few minutes at the station to work out in between calls. I see your program has some pretty sick conditioning metcons in it, however, I also see some longer cardiovascular work such as 3 mile runs which really aren’t that long (20 minutes or so) but from what I saw, it may prove difficult to run away from the station while I’m on the clock. My question is, can I subtract some of that other work and simply perform the sandbag routine and still benefit from the program in my conditioning? I can run in the mornings before work or after. But sometimes, time is priority.

ANSWER

Yes – you can do that.
– Rob

QUESTION

Any field craft methods to modify duffle bags, Alice packs and or make sand babies for equipment the unit or base gym does not have.

ANSWER

Nothing beyond the obvious – duct tape reinforcement. Many athletes have made their own sandbags out of an old seabag and/or any duffle bag. Be resourceful.
– Rob

QUESTION

I’m looking over the Stamina Training Cycle and I have a few questions:

1. How long is the rest period in between the workouts? Is is one after each other or do we have a 5-10 minute break before we begin the next workout?

2. How much calorie and protein intake do you recommend for these long sessions? I don’t want to lose strength and mass but I still want to gain the effects of this training program.

ANSWER

1. I think you’re referring to parts of the training session, (1), (2), (3). Answer is no programmed rest. Roll right in.
2. It’s okay to supplement with gels if needed, but we don’t. MTI doesn’t endorse any supplements. Here are our nutritional guidelines. There are no caloric restrictions … just eat “clean” 6 days/week. You may find esp. early in the plan that you are more hungry than normal.
– Rob

QUESTION

I had a thought yesterday while I was riding my mountain bike.  It was a trail in an area that was once a strip mine for coal.  It has many short but steep climbs and descents.

As I would approach these short climbs I would pour lots of effort into my fat bike to get up the hill then coast on the back side.  At points when I get a few in a row or even some of the larger ones the effects on me seemed build from previous efforts.  Would this have the same effect on my fitness as work capacity sessions or are work capacity sessions different since I’m lifting weights during them?

Not trying to change or substitute my training…just a question that came to mind as I rode.

ANSWER

I’m not sure your question.
Work capacity is mostly mode-specific. We’ve found our athletes can adapt quickly from our work capacity event design to other modes, but not immediately. What this means is if you want to build work capacity for mountain biking, the most efficient way is to mountain bike.
– Rob

QUESTION

Thank you for all of the follow up emails. It’s reassuring that you care enough about your clients as you do your programming.

Unfortunately, I have not been able to start my program yet because of current scheduling issues and finances. However, I WILL use the program I’ve purchased as soon as things “even out” a little more.

My only question would be…is there a time limit or expiration date for the program that I bought?

Thank you and once I begin training I will keep you posted on the results, which I cannot wait to see myself.

ANSWER

No. If you bought a single program or packet of plans, there is no time limit.
– Rob

QUESTION

Years ago, I was following your daily workouts (2009-2011), and then I slipped into crossfit.  Not bad…  but not ideal.

I’m 42, retired Air Force, and 2.5 years post-peritoneal Mesothelioma .

Sport specific – I ride dirt bikes, and motorcycle trials.

I need endurance, and strength, but no ruck specific stuff.

I currently am 5’8”, 195 lbs.  Can squat 345 X 5 (I’m out of weights @ that point), can Deadlift it for 10…  pullups I’m good for 6-8 “good” ones with no kip.

So.  Which plan?

ANSWER

I’d recommend the plans/order in the Country Singer Packet I. These are are designed as “Base Fitness” for civilian athletes, and I use our Fluid Periodization methodology to concurrently train strength, work capacity, endurance and chassis integrity (core).
Start with Johnny.
At 5’8″, and 42, I’d like you to lose 20 pounds – even if it’s muscle. The decreased mass will help everything – esp. impact to knees/hips/ankle joints. Here are our  nutritional guidelines:  http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob

QUESTION

I just got my new dates for Army PSYOP assessment and selection 17 Sep about 10 weeks from now. I was wondering if I can run both your POAS selection plan and run improvement plan together? Your programs have work great for me in the past but now I’m trying to get job specific and focus on my running as it is my weak point.
Any advice as always would be greatly appreciated thank you for all you do!!

ANSWER

Awesome! Excited for you!
Answer: No. The PSYOPS Assessment & Selection Plan includes running.

– Rob

QUESTION

What is the most challenging strength program that MTN, have to offer?

ANSWER

Big 24 Strength. It’s the closest I’ve ever come to throwing up in the gym.
A close second would be Gladiator. Don’t be fooled by the direct simplicity of the Barbell Complex.
– Rob

QUESTION

I’m very sorry to bother you, but I purchased your V1 of the ruck based selection plan years ago and I had a brief hiatus from training because of career moves. But I got back into it and I’ve strained my Achilles and quad from overuse. I fully intend on purchasing your most updated plan but I can’t see any samples of it on your website? Is there anyway you could send me a picture or something of the first couple days of training or something along those lines before I purchase it?
I am remarkably pleased with the results I’ve gotten from your plan but as I said the workload has proven to be a bit excessive for my current fitness level (took a lot for me to admit that haha)

ANSWER

Click the “Sample Training Tab” at the Ruck Based Selection Training Plan product page to see the entire first week of programming.
– Rob

QUESTION

I’ve been working through Operator Achilles V2 (in week 4 now).  The strength and work capacity components are awesome and I’m really enjoying them, but my running has really been hindered by some lingering MTSS issues.  As a fellow S&C professional, I can make my own mods and did so this week (reduced the 6 mile assessment to a 2 mile moderate-pace), but as the designer of the program, I’d really like your input if you have time.  Let me know your thoughts and if you want any further info.  Thanks for all you do for the profession.

ANSWER

It seems you’re asking a question about an injury affecting training. In general, my response is you should train “injured” but not “hurt.” Injured = training won’t make it worse. Hurt = training will make it worse.
I don’t know what MTSS stands for (I’m a dumb strength coach), but if you need to avoid running to get over it, that’s an option. Achilles is a “Base Fitness” plan for military athletes. For soldiers, the primary endurance modes are running, and rucking. You’re not a soldier, so you could switch out of the running mode to another …. I’d recommend a 12-mile bike/or spin with 4 mile follow-on intervals … or a 1500m Swim and 500m intervals.
Your drop to a 2-mile moderate run …. if you’re going to run I’d rather have you drop to a 1.5 mile assessment, and follow it up with 800m repeats. We train endurance 2 ways, generally, fast and short and long and easier. I haven’t looked at Achilles for a while but the 6-mile assessment should be followed by hard/fast 2-mile repeats. Dropping to the 1.5 mile assessment and 800m repeats will keep with the fast/short programming methodology in the plan but still accommodate your running issues (I think).
– Rob

QUESTION

I purchased your apft plan and have an apft in 5 weeks should I start the plan from the beginning or should I modify it at all? Thank you

ANSWER

Start the plan at the beginning. Don’t modify it.
– Rob

QUESTION

My goal is to climb Denali next season. I have one year to get as physically ready as possible and will be using your programming. I am physically pretty strong upper body wise but endurance and lower body is something I plan to work on (24 years old, played college baseball, currently work a desk job, about 160lbs and 5’7, BF% is estimated to be ~16%, workout 5 days a week).

I am currently working through Johnny to establish some more base fitness and was planning to go through the base fitness progression (programs after Johnny, in order) ending with the Denali specific programming near the climb. Is that the progression / plan you would propose? I would also plan, if possible and okay, to come visit the Institute in Jackson prior to starting the Denali specific programming so you could asses were I was at / make any last minute tweaks. Thanks for the feedback!

Second, a few training questions so far based on the Johnny program:

-when you say something like “Barbell complex @65” or “Power Clean @ 95” -> does this mean 65 and 95 total pounds with bar or without bar?

-“(1) work up to 1RM” Does this mean work up through the course of multiple training sessions or work up to the 1RM max during that session?

Thanks and looking forward to working “with you” over the next year.

ANSWER

After Johnny I’d recommend you complete the Denali Training Plan.
Take a week off after completing this plan, then pivot from the Country Singer Plans to the Wilderness Packet of Plans for Wilderness professionals … rangers, wardens, etc. The endurance in these programs is more sport specific for the climb you’ll do on Denali.
Then, 9 weeks before your climb, re-complete the Denali Plan.
Answers:
1) Load includes the barbell.
2) Work up to 1RM (1 Rep Max) during that session.
– Rob

QUESTION

I have used several of your plans with great success.  Thank you for that!!

I have recently come off of a 3-month injury leading into a 2 month Field Excercise. I am behind on running and all lifts. I will be going to EBOLC, sapper school, and taking the ACFT within the next few months.

Which training plan of yours would be best to help with preparing for all three of those and getting back into fighting shape?

Thank you!!

ANSWER

– Rob

QUESTION

First, I wanted to say I LOVE Mountain Base Helen. Your programming helped me prepare for the Grand Teton Triathlong (“The Picnic) last year.
Second, I wanted to see if there was a good follow-on program that held true to the principles of Mountain Base Helen – the strength/work capacity, the long distance running, and the rock wall climbing. I guess I could just repeat Mountain Base Helen every six weeks with some modifications, but wanted to get your input on “what’s next”.
I did purchase Big Mountain V2, and am excited to begin that in five weeks, and figure I could just work a long run in on Saturdays and climbs throughout the week.

ANSWER

I’d recommend Artimes, the second plan in the Greek Heroine Packet of mountain base training plans.
– Rob

QUESTION

I’m prepping for DCC and JAG school. A couple months ago, I teamed up with a running coach and that has been a great success. He has me running about five times a week.
I’ve been incorporating strength training for a bit. But, it is not well-coordinated. (I’m also cross-training almost daily with swims, biking, and stair stepping.)
I’ve heard from folks that their unit is already using the ACFT. My leg tucks are laughable.
So, I’d like a plan that I could use in addition to my training that preps me best for the ACFT.
Thanks a bunch!

ANSWER

ACFT Training Plan. It includes running.
– Rob

QUESTION

What packs have you found to work best for ruck running?  I’ve tried my old school Alice pack but it bounces around a lot which is very uncomfortable. Any advice would be great. Thank you.

ANSWER

We like the medium ALICE packs – but whatever works for you.
– Rob

QUESTION

I’ve used your Dryland Skiing Plan and never had stronger legs or felt so confident on the slopes. I plan on doing it annually to prep for ski-season. I’m currently in the middle of your Rat 6 plan to build overall strength and power and I’m so far very happy with it. I’m a military helicopter pilot and fly extensively at night on NVGs. I’m often plagued by neck and back pain from the additional weight unevenly placed on my head and from the odd back posture that helicopter pilots have to be in for hours on end. Do you have any exercises or stretches you recommend to add to my current program to help?
Additionally do you have any advice for my crew chiefs who crew my aircraft. Due to space constraints they end up sitting in awkward positions on metal seats in a high-frequency vibration environment. As a community they often have knee and lower back pain. Any ideas to fortify knees and backs to alleviate the pain or recovery techniques post-flight?
I really like your articles and your simple nutrition plan as well.

ANSWER

Your Neck/Back Pain?  I don’t have an answer for you. A few years a go I had an intern/mentoree working on this problem specific to Blackhawk Pilots but the work wasn’t completed and nothing came of it. As I understand it, not only is it the weight from the helmet/NVGs, but also the seat/head rest configuration in the cockpit. Without knowing more my inclination would be to strength the neck specifically with wrestling-style neck bridges and other exercises. We’ve never programmed these or worked with them in the lab so I can’t offer any solid exercises/programming right now. I might be interested in lab ratting yourself and some other pilots if you can find some interested. 4-5 pilots would work to get started.
Crew Chiefs? I’d have them start with our Chassis Integrity Training Plan. These are 30-minute circuits they can work in with their regular training if they are doing any training. If they are not training now, have them start with Johnny – which includes chassis integrity work.
– Rob

QUESTION

Could you please recommend a 5-6 month program progression, starting from very basic, and ending with the SFRE program?
If any of this helps with a baseline:
-Starting Strength & Texas Method for past 10 months
-squat 385 x 5
-bench 295 x 5
-deadlift 430 x 5
-strict OHP 185 x 5
-2 mile run 14:58

ANSWER

5 Months = 21 Weeks
Weeks    Plan
8-14        Valor
15-21      SFRE Training Plan – the 7 weeks directly before SFRE
– Rob

 

Leave a Reply