QUESTION
Hoping you can point me to some work you have already done on this topic. I wasn’t unable to find anything when looking at your knowledgebase online.
What is your philosophy on training when sore and I’m not talking about minor soreness? I see two thoughts with one having muscle soreness that is such that it impacts movement (like you struggle to walk normally which is a good outcome of leg blasters/quadzilla complex, etc..) and then ultimately joint soreness.
For the first and I guess the last I have always had the power through it attitude. Sometimes that works and sometimes it doesn’t. I’ve had times where I push and I react well during training and end up able to perform better latter after a recovery taper. I didn’t lose much performance during training and made incremental steps forward. Other times performance has declined and the end result suffered by pushing through. Partly due to getting older I suppose.
Any general thoughts? Again I’m nearing 43 and ready to admit that I’m not 23 anymore. However I still want to train at an intensity that keeps me functional for skiing, running, chasing kids, etc….
ANSWER
We push through.
– Rob
QUESTION
I am a recently graduated IBOLC lieutenant, currently I am doing your Push Up/Pull Up improvement plan concurrently with heavy strength training and that is going well. I also try to run 4-6 times a week and ruck at least once, my issue arises that while I know how to program strength quite well, my understanding of how to program an intelligent rucking and running plan is not quite there. I tried the Ranger School program some time ago and that program was simply too high volume in terms of rucking and running, I couldn’t recover well at all. So my desire is to try and find a happy medium as I am gearing up for ranger right now and I could not find a specific plan that applied to both rucking and running improvement, so I was hoping I could get some direction so I don’t feel like I am going around in circles.
ANSWER
What you’re asking for/want is Fortitude, which combines strength with running and rucking endurance.
What you need is to get out of the weight room and focusing on strength, and start conditioning your body and mind for the volume/intensity of Ranger School, including RAP week, via the Ranger School Training Plan.
– Rob
QUESTION
First, off I’d like to thank you for the excellent information you give out for free every week. I always am sure to save your emails so that I can reference them in the future. Second, I recently just subscribed to the athlete program this month and have a question as to which program to begin once my training is complete. I will be finishing Infantry Officer training for the Marine Corps at the end of the month and want to be as prepared as possible for any future fight we may encounter. I’ve been looking at the Busy Operator II, the Daily Operator Sessions, the Urban Conflict Pre-Deployment Training, and the Afghanistan Pre-Deployment Training Plans. I’d say my fitness level is relatively high, but while at school most of my training has been surviving as opposed to improving physically. I personally want to improve my strength levels without gaining much size. I’ve also realized at this school how important stamina and endurance are to maintain tempo and continuous operations. Any advice would be very much appreciate. Please let me know if you need clarification on anything or if you have questions. Thank you for your time Rob.
ANSWER
Move into the 6 plans and their order in the Greek Hero series, beginning with Hector. These are designed as day to day training for military athletes an concurrently train strength, work capacity, endurance (running/rucking), chassis integrity and tactical speed/agility.
All these plans come with your Athelete’s Subscription.
– Rob
QUESTION
A new offseason, new goal, which means another question for you (sorry!). Looking at tackling the Bigfoot 200 Ultra next August: But looking at the plans I am trying to structure a “packet” like you have done with Delta section packet etc.
I have two weeks left of the run improvement plan currently. Would you run that, Ultra Pre-season, 100M ultra plan? One thing I think I would def need is mode specific work for all of the elevation changes (50k gain/48k loss)
Thoughts/Considerations?
ANSWER
Working back from the event, I’d complete the 100-Mile Ultra Plan, 50-Mile Ultra Plan, Alpine Running Plan, Ultra Pre-Season Training Plan and plans from the Green Heroine Packet.
So … after you finish the Running Improvement Plan, roll into Helen, Artemis, etc. from the Greek Heroine Packet …
Then …
100-Mile Ultra directly before your event.
– Rob
QUESTION
Rob, what’s the spacing between the 5 positions for the DOT drill?
ANSWER
Use a 2ft x 2ft box with the dots in each corner and in the middle. – Rob
QUESTION
First off I’d just like to say how great the programming is! I’m 6 months post hip surgery (labral repair and had a lot of boney adhesions addressed). I’ve just left the military and into a job where I have a large amount of free time (maybe too much). I am currently running the meathead program and am at the start of week 3, I’ve noticed awesome results however I hate resting. My energy levels are good and I feel better doing something every day even if it’s just 40 min of rowing/ski erg/airdyne. My main question is there anything else I can run concurrently with the meathead program in terms of a bit of extra conditioning/met cons.
ANSWER
You could complete the Running Improvement Training Plan concurrently.
Lift in the AM. Run in the PM.
– Rob
QUESTION
I have a decent fitness baseline (good enough to start taking on a serious training plan) since I actively backpack/hike and climb in CO in evenings and weekends. I am interested in two near-term fitness goals (Denali unguided May 2018 and big game hunting Nov. 4-12) and came across your site as I researched training plans online. I am interested in your website plans for both goals but am a bit overwhelmed with how to manage separate plans with separate time frames. Could you please offer some strategic advice on how I could use your products to start training for Denali today, 8 months out, and incorporate the Big Game training plan at 13 weeks out? Both plans seemed to be designed for 8 and 9 weeks in advance.
ANSWER
In general, the further out from your season/event/mission/climb, the more “general” your programming can be. The closer to the event, the more “sport” or “mission” specific the programming should be. We call the “general” programming “base” programming.
Here’s what I recommend for you, starting with your backcountry big game hunting trip:
Weeks Plan
1-5 Mountain Base Helen – Helen is one of the plans in the Greek Heroine Series of Mountain Base training plans.
6-13 Backcountry Big Game Hunting Training Plan
Post Hunting Trip …
This somewhat depends upon your winter and your winter activities – i.e. skiing, backcountry skiing, mountaineering, etc.
But in general, use Helen and the other plans in order from the Greek Heroine Series until you’re 9 weeks out from your Denali departure date, then drop hard into the Denali Training Plan. This training plan will prepare you sport-specifically for your climb.
Note that our sport specific plans – the Backcountry Big Game Hunting and Denali plans, are no joke. The “base” fitness built by the Greek Heroine plans lay the fitness foundation upon which to layer this more focused sport specific programming.
My guess if you’re self supporting your way up Denali, you’ll have an active winter and there won’t be much time between the end of the hunting season and strapping on your skies. We have options there too – including an In-Season Ski Maintenance Training Plan.
Finally, I’m assuming you’ll be hiking/scouting on the weekends between now and hunting season. Helen is a 6 day/week plan – you can substitute your weekend trips for the Saturday work in Helen and the hunting plan.
– Rob
QUESTION
Hi there. Just signed up for the athletes subscription and needed some help identifying what plan plan of attack should be.
I go to Air Assault school in January, and then home for two weeks and then right to mountain warfare school. I want to get started getting in shape next week. I have already completed your on ramp program ( older version) two months ago.
Any advice!
Thanks
ANSWER
Roll into the plans in the Greek Hero Series, beginning with Hector.
Six weeks prior to Air Assault, complete the Air Assault School Training Plan.
If you have any break between Air Assault and Mountain Warfare, complete what you can of the Afghanistan Pre-Deployment Training Plan.
– Rob
QUESTION
First of all, you’ve got some great looking programs! I’ve already recommended your site to a bunch of friends and I haven’t even purchased a program yet. I’m training for a ruck event and an obstacle course race at the same time. As such, rucking and running are being given equal priority right now. Do you have any suggestions for programs that can help me focus my efforts? I’m limited on equipment, but I’ve got a homemade sandbag collection, some kettlebells, and a limited selection of dumbbells. I like Sandbag Ethos and Work Capacity, but I’m having a hard time figuring out how to fit my running and rucking mileage into those two programs. Any advice that you can give would be appreciated.
ANSWER
I’d recommend Humility. Humility is a limited equipment plan which combines strength, work capacity, running and loaded running.
For the weight/vest loaded running in the plan, substitute your ruck and weight you’ll need for your event.
– Rob
QUESTION
Hey Rob! Just had a quick question regarding the hypertrophy program. Are the round supposed to be done in sequence, for example: 8 rounds of 8 bench press 8 bent over barbell row. Am I to do all of the bench press then move onto the rows or do them consecutively? Thanks for any help brother!
ANSWER
These are circuits …
Do 8x Bench Press, then 8x Row, then stretch, then repeat…
– Rob
QUESTION
I want to ask what plan or packet you would suggest for me.
A little about myself. I’ve been platoon leader for a Scout/Recce unit the Danish Home Guard for about 2 years and have no problem with carrying a 50 lbs ruck for 10-15 miles, but have had some issues with my left leg when it comes to running and therefore haven’t run further than 2 miles for about a year (3 miles once in that year).
I have taken your relative strength test and ends with a score about 4.4, and complete a 1.5 mile unloaded run in 10m50s
Next week I start Officer’s Basic Training in the Danish Army, which is 10 months, before attending the Royal Danish Army Military Academy for 18 months…
For the first 6 months, I’ll be going on a field exercise 1 week every month.
My goal is to get my relative strength up, but more importantly get my endurance, work capacity, and chassis up to a high level – preferably so that I would be able to complete something like the Australian SAS, Ruck-based selection or SFOD training program within the 10 months
Any suggestions for a plan or packet that would make that possible?
I will most likely only be able to work out once a day.
ANSWER
Start our stuff with the Military On-Ramp Training Plan.
This plan is no joke, and will lay a solid base of fitness for follow on programming. It will also get you running again in a safe, progressed, way.
Email back on the other side.
– Rob
QUESTION
I’ve got a few programming questions for you, but first a few facts:
A-Race (Skimo): Patrouille des Glaciers, 53km, 4000 meters ascent, April 17 2018
Age: 45
Tall skinny guy, 6 feet 1, 150#
Not too good off piste descending (need more technique, stability and anti rotation control)
How do you recommend I make the best of your programming? Anything new coming? I took a look at you ski rando program, but due to my age and weaknesses, I was planning on keeping some gym work. I need a strong core and strong legs for the downhill and I tend to lose strength and muscle mass quickly. I also looked at Monster factory which is a very attractive plan and was considering it for December since the snow will only be here in January. How do you usually time it?
Basically, here’s how I see it at the moment:
Autumn: Alpine Running Program
December: Monster factory
January – April: 2x week gym + xc ski during the week and skimo during the weekend inspired by the Rando race program
Would I be better off with the Backcountry ski V2? Am I timing Monster factory right? Is Alpine Running program a good choice?
Any comment would be appreciated.
Can I have a scoop on what’s coming after Helen on the daily program? 🙂
Happy training and thanks for all the hard work you’re putting in. I’m always looking forward to your newsletter.
ANSWER
I’d recommend now you complete Monster Factory Strength.
Then, November 1, Start the Randonee Race Pre-Season Training Plan.
Once you start skinning/skiing in January, you’ll want to combine your skinning with training for your race. Best way to do this is to build your programming around vertical feet gain. From our stuff, I’d recommend 8 weeks out from your race you complete the vertical gain programming in the Alpine Running Training Plan – which is just about perfect for your race. You’ll need to dedicate 2 days/week just to skin programming and this will interfere somewhat with your recreational backcountry skiing. But this programming will mean you won’t be “winging” it for your race.
– Rob
QUESTION
Do you recommend everyone start at the beginning and progress though all the cats? Or if you have some experienced people with a decent base level of fitness can you start further along the list?
ANSWER
The Big Cat training plans aren’t progressive in terms of difficulty – i.e. Lion isn’t harder than Jaguar.
These are designed as day-to-day programming for full time Fire/Rescue professionals and all the plans are intense. We recommend athletes follow the plans in the order prescribed not because of increasing intensity/difficulty, but because of the fitness emphasis order in the plans, and, it keeps things simple.
– Rob
QUESTION
I’ll be running a marathon this fall and would like to maintain as much upper body strength as possible. Which plan would you recommend? I figured I’d complete one of the Greek or Virtue series, without the running. I plan on lifting 3-4x a week in addition to running 6.
ANSWER
I’d recommend our Meathead Marathon Training Plan. I built it just for guys like you.
– Rob
QUESTION
I’m planning on heading to the Q course in about 6-8 months, my rucking isn’t up to par at the moment (currently 15m/mi) and my run isn’t consistent. I’m pretty short so I normally have to run to make 15 or under on the ruck. As for my run, today I could run a 9 minute 1.5 mile tomorrow it could be a 11 minute 1.5 mile. What would you suggest to get me back on track?
ANSWER
Congrats on selection!
I’d recommend you complete the MTI Special Forces Qualification Course Training Plan now, then complete Hector and Apollo from the Greek Hero Series, then recomplete the SFQC Plan 6 weeks directly before you arrive at the course.
– Rob
QUESTION
I’m looking at jumping on the Big 24. I’m a former 18D and Commercial Fisherman, I also a Mountaineer and practice Krav Maga. I ruptured a cervical disc back in April, I’m just now ready to get my strength back and this looked like a good option. Can I supplement 3-5 mile runs as well as Krav 2x a week and be successful on this program?
ANSWER
Depends upons your incoming fitness …. you’ll need to watch for overtraining. You’ll know because you won’t make the progressions in the plan.
– Rob
QUESTION
Hey rob I am getting geared up to go on my first back country elk hunt where I will be hunting anywhere from 7-11 days. I started training more specifically for the hunt back in March. I started with hiking with my weighted pack 3 times a week with lifting the other 3 days. I started crossfit and oly lifting about mid June til now and typically only get out 1 time a week to hike with my pack. I listened to you on a podcast (either hunt back country or gritty bowmen I can’t remember) and checked out your online mountain course and honestly I am very interested, but I like the crossfit stuff. My question is will your online backcountry course better prep more for this hunt? Or is what I am doing now good? I just feel that what I am doing now is not “mountain hunting specific” and worried I get there and get my butt kicked the first 3 days. I leave in exactly 8 weeks and want to best prep my body for the hunt so I can hit it everyday I am there. Please let me know your thoughts on what you recommend, I would greatly appreciate it.
ANSWER
Obviously I’d recommend our approach. It’s mountain specific, and I’ve tweaked and improved it every year. It’s sport-specifically designed to prepare your legs and lungs for uphill hiking under load, overall mountain endurance, focused mid-section strength, and focused rucking work at heavy load.
The Backcountry Big Game Training Plan is 8 weeks long and designed to be completed directly before your hunt. You won’t need much equipment – a pack, step up bench or steep hill, pair of dumbbells and sandbag.
Right now you’re “working out.” Time to start “training.”
The difference? Progression, intent and focus on mountain performance.
– Rob
QUESTION
I’ve had the joy of you trainingprograms now for a couple of years and I am very satisified.
I am now a retired officer and work fulltime at a office where I sit most of the time. I have 2 wonderful kids who are 1 and 3 years of age.
I have tried to complete the Bodyweight Foundation program recently, but the lack of sleep and the timing makes it difficult for me to complete the program as it is intended.
I have a gym close by which have most of the equipment I need to stay in shape and also an outdoor training park. I have a bicycle which I use to commute to and from work, it it’s about a 5 km uphill to work, and from work it’s a easy ride. I love training strength, and I am a novice using calisthenics, but I enjoy the exercises.
Just to add to my frustration, I can not run long distances due to injury.
My question to you is, do you have a fullbody trainingprogram that is max 4 days a week, with focus on strength. The sessions duration approx. min 30- max 60 min.
ANSWER
The LE-specific plans in our Spirits Series include optional Fridays, so can all be completed 4 days/week. I’d recommend Bourbon – which is specifically gym-focused, and 4 days/week.
– Rob
QUESTION
Hi Rob, I found your company through an Outside Magazine video on the Ultimate core workout. I will be 60 years old in the next couple of weeks and have 12 months to prepare to do my first 14er in CO next summer. If all goes well the doctor will let me start exercising again at the end of July after breaking my elbow in a mountain bike crash in early June. I have really let myself go since last Oct and know I need to take these next 11 to 12 months to get ready to do a 14er. I live in the absolute flattest part or WI. I have a meniscal cyst on one knee and would like to know were to start before purchasing the Peak Baggers Plan, as I really do not think I can do 1,000 steps ups with a 25 Lbs pack on in 60 mins, although I have not tried to know for sure.
So if you have any suggestions or programs for not so young, flabby butts, like myself to get me to a point were I can do the Peak Baggers program, I would be interested.
Thanks
ANSWER
I’d recommend starting with the Bodyweight Foundation Training Plan.
At the link above, click the “sample training” tab to see the entire first week of training. Try it and see how you recover.
At 60, expect needing more recovery plan – perhaps a full day between sessions to start out.
– Rob
QUESTION
I’ve been working my way through the low back training program. I’ve been feeling great after months of pain and I was through week 7, but have been off for two weeks with a vacation. Is there anything I should do before starting back into week 8 or can I go straight into week 8?
Also, after I finish the low back training program, are there any programs I should do to continue strengthening my core and building back confidence?
ANSWER
Start back again with Week 7.
Next Plan? Chassis Integrity Training Plan.
– Rob