QUESTION
I’ve written before about what kind of program you would suggest and you said sf45 delta. It’s taken some time but I’m down 30 or so lbs and will finally make it through the program in a few weeks. I was looking into the next step for me and thought about “humility” and was wondering what you thought? I’m 38, 6’5″ and 306lbs. Still dropping weight. Ex NFL lineman and also ex weightlifter so I’m pretty beat up and done with the heavy lifting. With your programming I’m feeling much better in my joints, not trashed like when I hit crossfit hard. I’m looking forward to continuing your programming just looking for advice.
ANSWER
– Rob
QUESTION
I have been in Ranger Regiment for 13 years and recently decided to become a pilot. I am done with flight school and due to studying and flying I wasn’t able to work out like I should or like. I am looking for a plan that is along the lines of HIT training (to smoke myself and lose weight) and also incorporates running (I’ve never been a GREAT runner plus I have horrible knees) I also wouldn’t mind a few swims. Also in about a year I plan on dropping a 160th pilot packet. Basically I want to become a better runner and be in a great all around shape. Any advice on plans would be greatly Appreciated.
ANSWER
I’d recommend starting our stuff with
Barbossa from our Pirate Series of plans for Military and LE SOF with water based mission sets. These plans concurrently train strength, work capacity, endurance (run, swim) and tactical agility.
– Rob
QUESTION
I’m currently in week 4 of Fortitude and will be starting Humility next. I’m debating starting intermittent fasting to help lower my BMI. Would you recommend intermittent fasting with the volume of work of the programming (Due to schedule I will have to do the training during my fasting period) And if so would you recommend a 13 or 16 hour fast?
ANSWER
Can’t make a recommendation on intermittent fasting. I personally don’t have experience with it.
My only comment is I don’t think it, like most diet hacks, is sustainable. We’ve found our
recommendations are, which is why they haven’t changed in about a decade.
– Rob
QUESTION
I just want a bit of help picking out a plan. I’m a decently fit guy going into my senior year of college. After I graduate, I plan on joining the Army with the ambition to become SF. While I don’t know the specific logistics yet, I plan on having roughly a year to train to get into that kind of shape. Which programs/packet do you think I should select? Thanks for all your help.
ANSWER
– Rob
QUESTION
First off I just wanted to compliment the program itself so far. It’s lower volume than I’m used to (which is to be expected in a ramp up week) but still has enough to kick my butt if I push myself. I really appreciate the incorporated stretching as well.
My question is somewhat lengthy, and really has two parts. First off, I love BJJ, and have half-assed pursued a blue belt for a cumulative year of training. I keep getting distracted by new training goals, but mostly got derailed during a deployment. So question 1: would I be able to incorporate BJJ maybe 3ish nights a week once the volume of this program begins to increase, or am I biting off more than I can chew in terms of making meaningful progression? It would only be for about 6 months to finally earn my bluebelt.
Following that, I’m interested in becoming a recon corpsman. I prepared for BRC before, and am consequently a good swimmer, but definitely out of practice. I have two years until I resubmit my package for the program; what would you recommend after I complete Greek gods? While I’m working through Greek God’s should I add the swimming improvement plan? Once completed should I switch plans or stay the course until I’m nine weeks out and then just complete the BRC package?
I understand this is lengthy but let me see if I can summarize…
1) Can I add BJJ for 6 months and still make progress in Greek gods
2) Can I add the swimming improvement plan following those initial 6 months of BJJ to Greek gods (I would stop attending BJJ at this point)
3) Finally, what program would you recommend in the interim year after completing Greek gods if I want to be successful in BRC?
Thanks for your time and patience, I really do appreciate it
ANSWER
1) Not sure – it depends upon your fitness and the intensity of your BJJ work.
2) Possibly – as a 2-a-day or alternating training sessions …. i.e. greek god Monday, swimming tues, greek god Wed, etc.
3) Water confidence is the major cause of attrition at the BRC. Once done with the greek god plans, I’d recommend you complete the
USMC Basic Recon Course Training Plan – this will give you a great snapshot of your current physical deficits and mental strength. Next, complete the plans/order in the Pirate Series of training plans. These are designed as day to day training for LE and Military SOF with water-based mission sets and include swimming in the endurance work. Then re-do the
USMC Basic Recon Course Training Plan the 9 weeks directly before your course.
– Rob
QUESTION
I plan on using your programming for the miami dade srt school coming up in January. The 9 week programming. I was wondering if you had any other programming for between now and then or could recommend any programming.
ANSWER
The Gun Maker plans concurrently train strength, work capacity, endurance, tactical agility and chassis integrity – and will lay a solid fitness base upon which to complete the HRT plan.
Good luck!
– Rob
QUESTION
I am a former army sof guy been out a few years now. I work out daily with a mix of lifting and running. I previously did a packet of yours with a service buddy not sure the name but was valor, etc. He turned me into your training and now I am looking to see where to start. I want to remain military fit I ruck and hike often. However I would like to improve my running somewhat as well. I looked at the Greek hero and running plans not sure i can do the Greek plans because i work out in a gym and would have to drive home the 25 minutes to then do the tac sepa etc. Also I’m use to lifting 5 or 6 days a week and running 5 so the running plan seemed light to me on the weights. I’m lost and confused where to begin please help
ANSWER
I’d recommend starting our stuff with
Fortitude.
– Rob
QUESTION
I am going to be attending SFRE on Feb 22. I am currently a LEO with a moderate fitness level (60 Push Ups in 2 min, 50 sit ups in 2 min, and approx 14:30 2 mile run time. I have also been rucking (max distance I’ve done is 4 miles in 65 minutes with 45-50# ruck). I have approximately 6 months till SFRE. What do you recommend from your programming for these 6 months?
ANSWER
6 months = 26 weeks. Here’s what I recommend:
Weeks Plan
19 Total Rest
Respectfully,
– Rob
QUESTION
I had gotten started on your “Fundamental Four Strength Cycle” before deploying. I am currently embarked aboard a US Naval ship.
The routine obviously uses the hinge lift as the “lower body pull” exercise. However, due to the ship’s movement, I am concerned about the safety of doing this exercise (I previously strained my back pretty badly doing hinge lifts while the ship was rolling the last cruise).
Do you have a recommended substitute “lower body pull” exercise for this strength cycle?
ANSWER
Walking Lunge with dumbbells.
– Rob
QUESTION
Paralysis by analysis. I really enjoy kettlebell workouts (looking at 3 stooges) but I’m 52 yo( looking at SF45 but surprised at the squat aversion).
Goals: lose some fat; get better endurance and core strength for BJJ (blue belt)and paddle boarding; build up endurance for back country hunting trips; long term goal – stay strong and healthy until I drop dead at age 85.
Limitation – can’t run. Have an assault bike and rower in the basement gym but Achilles’ tendonitis prevents me from running. Working on it.
I’m going to pull the trigger on my first plan with MTI, which one should it be?
Thank you for your time and consideration.
ANSWER
– Rob
QUESTION
I am looking at doing the humility cycle next to prepare for Selection and to improve my run and endurance events. I have been following by the other cycles (close to finishing Fortitude) and I still want to try to maintain 1 Ruck a week (to not loose body awareness and speed with
Rucking). Is it a good idea to add rucking to humility or to follow the program strictly? This will carry me to October and I’ll have two months to work with before I start my final Pre Selection plan in December.
ANSWER
Humility includes 25# runs – in a weight vest or IBA. These are good – you won’t need extra rucking.
– Rob
QUESTION
Long time fan of Mtn Athlete, have worked a number of your programs with great success. I am a Climbing instructor/Guide, guide peak ascents and big ridge traverses, am a technical and avalanche mountain rescue professional, mountain bike, ski, and climb for my own fun and work EMS for my full time job.
We work 48 hours on and 96 hours off. At some stations, I have access to basic work out equipment, but that is dependent on the station and what the call volume looks like for that shift. How do I navigate some of the training plans when I may have 48 hour without being able to work out, but don’t have the 5 days that most plans entail? (My past plans have been the Hypertrophy for Skinny Guys and the Rock Climbing Preseason) Id like to redo the hypertrophy this fall (or a base build program) before moving into either a Ski or Ice program.
Second question. As a mountain biker, I’m typically riding 20-40 mile rides with lots of climbing above 10k feet. How much is that hurting my strength gains in other areas and what is the ideal way to balance and push both aerobic gains from riding and strength gains needed for my other pursuits.
Thanks for your reply and for these awesome programs designed for mountain athletes.
ANSWER
1) Train at the station or at your gym the morning before your shift starts, and then immediately after your shift ends (morning also). So – If your shift is Monday 0800 to Wed 0800, train Monday at 0700 and Wednesday at 0800 – this means you’ll get in at least 2 sessions in the 48 hours, and not be on duty while you do it.
2) Do the training sessions in order – even if you can’t do them in a row as prescribed. What is really important is doing them in order and not skipping around.
3) It will affect your strength gains – based on fatigue and overall energy. Best would be to use your mountain biking for the endurance in the programming and not double up on endurance work.
– Rob
QUESTION
A little background on why I needed to find this program. I am a Master At Arms in the U.S. Navy, and have been attached to NAVSTA Guantanamo Bay for about a 20 months. I will be here for another 10. I am not apart of the actual prison side, I am apart of the NAVSTA Security side. Basically I am a Law Enforcement officer on the base.
Sadly, this place creates a basis of complacency, and not many people notice it. I recently did when due to multiple factors I took about 2 months off of training. I need to get back into it, and your site will help me do that. Looking through it, it is clear that I have a lot of options here. As I said my current job is almost a mix of Law Enforcement and Military. I also plan on getting out and becoming a cop for the city of Pittsburgh. Eventually getting into S.W.A.T. I would like to build up all aspects of fitness to be able to effectively do these jobs for years to come. Any suggestions are welcome, as at this point anything will help. Thank you.
ANSWER
QUESTION
I am seeking more information regarding Sandbag workouts, my workouts have become rather stale lately and I am in need of a change. A little background on me, I am a former fire fighter and love to lift weights but cardio is very important to me as well. I dabbled in cross fit with some of my comrades at the station but on my own time I stayed away from it, it never took with me. I live in Colorado and love to climb mountains and backpack as well. My core certainly needs some attention as I have let it slip.
Ultimately, I would like to maintain/build a little functional strength while keeping up with my cardio. (I try to run a few times a week, as well as, climb stairs and row).
Can sandbags offer me an all inclusive workout with specific workouts? I currently go to the gym 2 or 3 times a week, do a body weight workout once a week with my wife and go running once a week. I would love to workout once a day even if it is only for 30 minutes a hit.
Any info. or ideas on where I can do a little research would be greatly appreciated.
ANSWER
We have three plans specifically built around sandbag training. Begin with
Sandbag Ethos.
– Rob
QUESTION
I am looking for a plan to prepare for lift access Alpine ski racing. I’m heading out in November for a training camp with the military to prepare to race all downhill disciplines in Late Jan and early Feb.
I have limited time each day as a Doctor working a shift pattern as well as a father of 1 baby and 1 toddler. I can’t get to a gym and have limited weights, kettle bells at home.
Can you recommend anything to get me ready for the race season?
ANSWER
QUESTION
I know you probably get a ton of questions but I’m kind of in a bind right now. I follow most of the daily operator series within the military tab, but I am unable to do the ruck runs out here in Afghanistan. I’m restricted to some pretty crappy places but I’ve got access to great gym equipment . I just finished the 3-31 legacy program… loved it. My question is; what can I do on a treadmill in lieu of the rucks for Vega? Thanks!
ANSWER
1) Run on the treadmill wearing a 25# pack, weight vest or your body armor – do the prescribed distance.
2) Substitute step ups for the rucks – wear a 35# pack and 200x step ups for every mile ruck.
– Rob
QUESTION
I am 2 weeks into the PAST training program,having started it with a general idea of when I was going to be taking it (in the fall). I am now told it will most likely be at the end of October. Should I scale back the workouts and focus on weak areas, picking up the training when the timeline matches the program or should I simply continue on the current course trajectory?
ANSWER
By my count you should have enough time (or close) to continue with the plan to completion, take a week off, then complete it again before your PAST. Do that.
– Rob
QUESTION
Do you make personalized fitness plans?
I am looking to do STO and currently my fitness level is very low. Timeline for training is I am looking for a ~2 year workout plan.
I am also looking for very hard workouts (2 a days etc)
ANSWER
No.
Email back on the other side of the Virtue Packet.
– Rob
QUESTION
Hey Rob, Former member here that is about to sign back up. I am a 38 year old Soldier that just had inquinal hernia surgery and want to know of you have any advice on what program I should start with. I go to the drill sergeant academy in January and I feel like everything right now is so weak. Any guidance would be helpful in selecting the best plans.
Thank you
ANSWER
QUESTION
I’ve picked up rucking a bit. I’m thinking about doing a Goruck light event later this year and maybe doing it once or twice a week. Nothing crazy, longest I’ve gone is 6 miles with 40lbs. Is there a way in incorporate this into the Country Singer packet? Maybe as a 6th day?
ANSWER
I don’t recommend adding an extra ruck day.
If you want to add rucking – do
Patsy. You’ll ruck once a week during this plan.
– Rob
QUESTION
There are so many plans available it is a little overwhelming, I’m not sure what the best plan is to follow. What can you reccomend?
I’m report to Armor BOLC September and my class begins October.
I’ve been just doing the APFT PREP to get back in shape the past few weeks from not working out for two months as I worked construction. I’m taking the rest of my time off to focus on getting back in shape so I have time to workout everyday.
What plan or plans would you recommend doing?
I want to improve all across the board, I’m in shape but there’s plenty of room for improvement.
ANSWER
I don’t have a plan for Armor BOLC, but do for
Army IBOLC. I’d recommend you complete it between now and reporting in September.
– Rob
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