Q&A 9.16.21

QUESTION

I’m planning on going Rim to Rim to Rim on the GC with a couple friends in November. It’s about 48 miles and close to 11k feet down and up (~5000 down over 9mi, flat for 7mi, up ~5000 over 7mi, repeat in reverse).

I’ll be coming off being on a wildland engine with what’s shaping up to be a busy season. I’m doing my best to maintain fitness during the season working out on slower days, but simply won’t be getting the type of miles in that a hand crew would.

The amount of time I’ll have to train daily before the hike will depend on when fire season wraps up for me: I’m anticipating between 2-5 weeks and understand that I’ll mostly be relying on my base fitness with such limited training time. What plan for those weeks? Any other training advice for during the season?

ANSWER

From the common questions:
I’m planning an over and back trip …. Down and up, then back down and back up to the start. Should I change the plan?

Yes … increase the step up volume by 30% for each training session, and double the prescribed Wednesday recovery run distance and the Saturday rucking distance.

How to train for this during fire season? This is a limited equipment plan – and you should be able to get in most of it when you’re not actively working a fire.

If you have a busy season – which is likely, you don’t want to be training anyway – as you want to save your fitness/energy for the fire.

All that being said, the Grand Canyon doesn’t care about your personal work schedule, and this is a no-joke event. Be smart about your fitness before you commit.

– Rob


QUESTION

I plan on joining the Army as an 18Xray when I graduate from college next spring (May 2022). Thus it will be at least a year until I ship to basic and another six months at least until I can attend SFAS.
With my lengthy and uncertain time frame how should I approach the 7 training plans in the packet. *I am currently on week 3 of military on ramp*
I would really appreciate any advice you could give.

ANSWER

I’d recommend completing the plans in the Ruck Based Selection Packet in order now, then email back next Spring when your plans are firmed up for a pre-basic recommendation.
– Rob

QUESTION

I am an active duty military member and was wanting to do the Jackson Picnic in the summer of 2023. I will be 43 years of age. I have little climbing experience and will be joining the Mira Mesa climbing gym in San Diego to take classes and train for the Grand Teton summit for the Picnic. There will be others attempting the picnic that have mountaineering, climbing experience. I was wondering if you have any recommended training plans for me to prepare two summers away. I want to show these young bucks that I still have it. I have been purchasing your fitness plans and am a true believer. I go to Jackson on average twice a year. Please let me know what plans I need to tailor my training for the Jackson Picnic and if you need any other info.

ANSWER

I don’t have a specific plan for the Picnic. From what I do have I’d recommend the 11-week Half Ironman Triathlon Training Plan with a few changes right before your trip:
(1) Double the easy and moderate pace running and swimming times/distances in the plan.
(2) Double the Saturday Triathlon swimming and running distances
(3) Run as much of the non assessment, and non-interval distances on trails with as much vertical as possible.
(4) Add leg blasters to the weekly strength work, and progress up to 8x leg blasters, with 60 second rest between
You’ll be climbing the Owen Spaulding Route up the Grand, and you don’t need to go to a rock gym or practice for it – esp. if you have experienced guys going with you. There is only one short part of the trip where you’ll want to be roped up – not because it’s technical, but because you’ll die if you fall.
– Rob

QUESTION

I train Jiu-jitsu, not a competitor, just a hobbyist, about 3 times a week. If I’m following the LE spirits program how much time would you recommend putting between training and Jiu-jitsu on days that I have to do both?

ANSWER

I’d recommend doing your fitness training first thing in the morning, and JJ in the evenings or at lunch.
– Rob

QUESTION

What plan would be best for someone getting ready for the military and wants to building endurance and strength as well as size?

ANSWER

– Rob

QUESTION

Thank you for your great programming. I currently only have access to a 100lb sandbag, kettlebells, and a pullup station but really want to try out the gladiator program.
Would you recommend attempting it with a sandbag? If so would I keep it as the traditional complex or should I attempt it by doing the sandbag complex listed in your exercises?
Thank you for your time.

ANSWER

The problem with one sandbag is you can’t progress it easily – i.e. add or reduce load.
Rather, I’d recommend doing the barbell complex and using kettlebells – I’m assuming you have a full set.
– Rob

QUESTION

I am approximately 36 weeks out from HRT selection and I was wondering if you have any suggestions on which plans to do and in which order. I have a powerlifting background and I’m a shorter guy, so the running/endurance events are a weak point for me.

ANSWER

Weeks   Plan
10         Total Rest
11-17     Ruger
18-24     Glock
25-26     Beretta (first 2 weeks)
27          Total Rest
28-36    Repeat the FBI HRT Selection Training Plan the 9 weeks directly before selection
– Rob

QUESTION

I am a 29 year old male who has been doing Crossfit for the past 7 years and I am beat up.  I struggle taking a day off and have dealt with overtraining related to Crossfit.  I weigh 212 pounds, would like to be 195 and still be able to consistently rep 1.1 body-weight bench, 1.5x body-weight squat, 2x bodyweight deadlift.  I am looking for a periodized program that incorporates olympic lifts, push, pull, squat days and maybe 2 days of running (~3 miles fast and 5 mile slow recovery run HR z2) that will allow me to recover the right way, not overtrain, and still remain fit and strong. Do you have any recommendations based on this info?  Ideally, I’d like to follow a plan for 6 to 10 weeks and then move on to another to keep it interesting and keep me from overtraining.

ANSWER

– Rob

QUESTION

I recently committed to running a 50k ultra in September. I know you have the 50k ultra plan but I noticed it doesn’t have much trail running/incline training and the race I’m doing has 16,000 ft of elevation gain. I have 7 weeks before the race. I’m active duty SOF and I’m  used to doing 20 miles of loaded/unloaded running per week but never much incline training besides step ups. Ive completed many of your plans and they have all been super solid. Let me know what you recommend, thanks!

ANSWER

Not true. The 50K Ultra Plan has you trail running 3 days/week – and I assume that this includes vertical. As well, the strength work has leg blasters for eccentric strength (downhill).
The problem you have is the plan is 10 weeks long and you have 7 weeks. You could skip ahead and start at week 4, and work forward from there but Week 4 includes a 16 mile and a 13 mile trail run …..
So, I’d recommend you start at week one and work forward.
Understand I don’t think you can hack endurance efforts. You have to train long to go long and the volume in this plan endorses that.
– Rob

QUESTION

I am a 47yo LTC in the USAR.   I am also a BJJ hobbyist who trains BJJ Tuesday and Thursday. My training goal is to be able to maintain a physical presence for the younger soldiers and officers at my unit and have the durability to continue to train BJJ.  I struggle most with running, my 1.5mile run was 11:50 last Monday.  Should I do a running improvement plan or SF45?   How should I combine either plan with BJJ?

Also, I have 2 daughters that play soccer, ages 14 and 11.  Is the 11 yo too young to start your girls soccer prep training?

ANSWER

Combine with BJJ? Depends on your fitness and the Running Session for that day. If it’s just running or intervals, you should be able to do 2-a-days. If it’s one of the strength sessions – I’d either skip it or alternate days with BJJ – i.e. Run Imp Monday, BJJ Tues, Run improve Wed, BJJ Thurs, etc.
11 year old?
She’d be okay and will want to train with her sister anyway.
– Rob

QUESTION

I have exactly 5 weeks before my pft. Should I skip week 1 and start with week two in-order to conclude the program in time for the pft; or, would it be better to start with week one and modify the fifth week? I took a mock PFT just this Saturday so numbers are fairly recent.

ANSWER

Skip week 1.
– Rob

QUESTION

I just registered for the MCM, which takes place on 10/31/21. I have ran the 1/2 marathon distance in the past. I am coming off a leg injury and have been strength focused for the past 8 weeks, running between 5 to 10 miles a weeks for the past 4 weeks. I saw you offered a few marathon programs and was hoping you could point me in the right direction. I have 15 weeks until the start of the race.

ANSWER

Max Effort Marathon Training Plan. You can repeat weeks 2, 3 and 4 to stretch it to 15 weeks. It’s a 12 week plan.
– Rob

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