QUESTION
Good morning! I’ve been a subscriber for a while now and have been enjoying your plans. My wife and I recently had a child 8 weeks ago. She’s been cleared to start physical activity and is eager to get back to her old self. I saw a prenatal program and a peri/post menopausal program in your list. Also, many injury rehabilitation plans. Do you have a plan you recommend for postnatal recovery? If not, maybe some recommendations on training exercises that we could turn into a 6-8 week progression ourselves?
ANSWER
The best recommendation would be any of the plans from the SF50 Packet. This is designed for older athletes (50+), but it doesn’t have any deep squatting movements or super high intensity work capacity (more 20+ minute aerobic grind work). This will protect against any pelvic floor issues, stitches, etc. As she progresses along, feel free to give us a shout with any questions. Happy to help a new momma!
QUESTION
There seems to be a variety of viewpoints out there but since you are the one who designed this specific program and have had success running it I wanted to go with your guidance.
ANSWER
Take what you need to make the load/reps, and know you’ll need more rest as the progression advances … The first progression we’ll finish the session in about 50 minutes. By the final progression, the session is taking 75 minutes …. we need more rest between sets.
– Rob
QUESTION
Just had a couple questions in regards to the 3 Week Push Up/Pull Up program.
1. Could this be used with sit ups as well? If so, what kind of progressions? If not, what is ideal for increasing sit ups?
2. Says can repeat once back to back. Normally, how many weeks off this is good rest to do it again and see results?
ANSWER
Yes, you can use the same progression for sit-ups. We’ve used it many times for situps with good effects.
Give it 4-5 days rest between cycles if you’re going to repeat it. Let the shoulders catch a break and recover.
QUESTION
I’m currently a narcotics detective so a very sedentary job. I work out four or five days a week. I mostly do strength training with short distance cardio work.
I am considering applying for the DEA and have purchased your DEA academy program and will be buying the the PFT specific program.
I am 5’8” and 35 years old. My current weight is 215 and dropping slowly. As an adult in the military and then law enforcement my weight has ranged from 160-220. Other than being just unhealthy I have found at my current weight and age I keep getting minor injuries that set me back for a few weeks. I felt my strongest/fastest/healthiest around 185lbs.
The DEA hiring process is long but the PFT is essentially the first step with two chances to pass in short succession I can pass each event and the full test but it’s close. Should I begin training on the PFT or focus on fat loss then train for the PFT?
ANSWER
Based on your current situation and goals, I would recommend focusing on fat loss first and improving your current fitness level. Once you’ve reached a healthier weight, you can then start training specifically for the PFT. Our Fat Loss Training Plan would be a good place to start: http://mtntactical.com/shop/fat-loss-training-program/. Do you have the time to do that prior to the PFT?
Also, remember that diet plays a crucial role in weight loss. Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition.
Once you’ve made progress with your weight loss and are closer to the PFT, you can then start the DEA PFT Training Plan. This will ensure that your fitness is peaked for the test, rather than trying to maintain that peak level for a long period of time.
QUESTION
I’ve been receiving your emails and followed your site for a few years. You guys are really on point with your stuff, and have made it easy to shut out a lot of the bullshit that’s out there.
I’m looking at your OCR training plans and keen to get in and crunch out a couple of solid months of OCR-specific training. I’m looking for your advice on purchasing the right plan to assist me to get where I need to be.
I’m a fairly experienced Spartan racer, male, 57 years, solidly built at around 105kg – about 10kg heavier than I really ought to be to feel like I’m on top of my OCR game.
I train plenty but I feel your specific programming will help me get my head in the game better at this point, and kickstart my conditioning in a way I have struggled with since covid really.
I have a Spartan trifecta mid-September then the big one I’m gearing up for, the Spartan trifecta world champs start of November.
After being deployed the last two years, I’m grateful to finally have access to equipment I need, including a rope to climb. Last year’s races were challenging due to my conditioning having taken a dive. Gets harder as I get older despite being pretty disciplined and training plenty etc.
I’m reluctant to buy the whole OCR packet but keen to get a recommendation from you for what I can focus on in terms of your OCR plans to suit my timeframes and goals please.
ANSWER
I’m not sure your current fitness level, but based on your note, I’d recommend working backwards from the date of your September Event … say you have 5 weeks, and then moving forward in the plan so you start it at week 4 and complete the last 5 weeks of the plan directly before.
Then, after the September event, take a week off full rest, and restart the plan from week 1 into your November event.
– Rob
QUESTION
I have been doing strength/hypertrophy workouts for a while and I want to pursue climbing while keeping most of my muscle and strength and leaning out what program should I choose?
ANSWER
The best plan is going to be the Preseason Rock Climbing Training Plan, but it requires access to climbing-specific equipment like a Campus Board and Moon Board. Most climbing gyms will have this, but I don’t want you to purchase and not have the right tools for the training plan.
Keep in mind, in climbing, extra muscle is not your friend! As a lifelong meathead, I learned this the hard way doing this exact program alongside a bunch of pro climbers. They were cruising while I was suffering!
QUESTION
On the train up for best ranger week 2 the 3.5 mile run in Iba session 12 says “threshold pace” what is that pace ie time range ?
ANSWER
Threshold pace refers to the fastest pace you can maintain throughout the duration of the 3.5 mile run. This should be hard!
QUESTION
I was looking at your program as a way for my girlfriend to rehab her own low back. However, the ad indicated that “Intended for athletes with a history of low back issues”. She is definitely not an athlete though. Do you think this program would suit her if she started light enough?
ANSWER
Yes, it will still work but be sure to decrease the load and the overall volume as needed. I’d recommend cutting the loading down 50% to start. If she’s feeling any discomfort, it’s time to stop for the day!
QUESTION
I am 45 years old and recently had a total hip replacement. I have been working my way through the Hip Replacement Post-Surgery Recovery Plan and it has been great. I was wondering what would be a good plan to do next? Unfortunately, my surgeon says running/jumping/sprinting are a no-go. I have access to a pretty comprehensive home gym with DB, KB, barbells & plates, Rogue Echo bike, Concept II rower, etc.
ANSWER
I’d recommend starting with the SF45 Bravo Training Plan. It utilizes a bodyweight strength progression and moderate-pace endurance work which you can use on the bike, rower, or assault bike. From there, the remainder of the SF45 Packet would be ideal, as it continues to minimize the sprinting/jump movements but will reintroduce you to barbell work as you get fully cleared by the doctor.
Feel free to email us if you have any other questions moving forward in your recovery.
QUESTION
I want to give you feedback on this program. My friend, and I, completed your program and just returned from a climbing trip in the Alps. Our main objective was to summit the Matterhorn. We changed plans at last minute due to snow storm and 60 mph winds on the mountain and instead successfully summited the Dent du Geant, on the Mont Blanc Massif. (We successfully climbed the main Mont Blanc Summit in 2019.). Last week we also summited Monte Argentera and Stella Corno in the Maritime Alps.
I felt very well prepared for these objectives by the Peak Bagger Program. The climbing was very enjoyable as opposed to a physical struggle because we worked hard in advance. We tried to follow the program very closely and we were probably 90% successful at completing the prescribed workouts.
I did have trouble maintaining the workout pace early in the program. At the 2 1/2 week mark, I took a 3 day rest of no exercise and the following Monday started the program again at Week 1. Going forward, I was then able to then keep pace. You may wish to suggest to others that before the Peak Bagger they may wish to start with the 4 week introductory program you also offer. At the outset I was in better shape than 95% of my age group and profession peers and still those step ups and leg blasters kicked my butt in the beginning!
I also followed the low carb nutrition program you recommended. I even read the book. I felt this was also a key component to my success.
To put in perspective, my friend and I are both in our early 60s. We both started climbing about 2015/16. He’s a lawyer and I’m a doctor. We live in ATLANTA GA. We both have wives and kids. The point is we have limited time and energy and the program worked for us.
I’m convinced the climbing was a success because your program is so good. Thanks for the help.
My follow up question is what to do to for maintaining fitness? The Peak Bagger is great to conquer an objective but for me not sustainable for chronic daily fitness.
ANSWER
That’s amazing, congrats on your achievement! Happy to hear that the Peak Bagger plan worked well for you, and it sounds like you made some smart adjustments to the plan to fit your needs. Kudos for sticking with it.
In terms of the next phase of planning – sounds like you’re looking for base fitness before you conquer the next objective. I would recommend the SF55 Training Packet moving forward. This will establish an excellent foundation, without the super heavy demand for event specific plans.
QUESTION
I am looking to complete the Obstacle Race Training program to compete in the Spartan Beast Race. It’s 21k 30 obstacles.I reviewed the program and it looks great! I like how every Saturday it’s training in preparation for the Race. My question is towards the running, cardio part of it.
I notice Week 6 is repeated twice. Is it recommended to do week 6 twice? Or is it a typo?
Also The longest run is 10 Miles. With this Spartan race being 21k or 13.1 miles should I be running longer? Or follow the program? I have read in a few forums to make sure you can run at least one half of what you’re going to run on race day before to assure your endurance will be there. In this case it would be somewhere to 20 miles. Thanks ahead for looking into it!
ANSWER
I’m assuming you’re looking at the OCR Training Plan – Long Distance. The thought process is to accumulate distance via the Mini Events which pair multiple movements and 0.5 – 1 mile runs to acclimate the body to multiple demands (transition from the run to the obstacle, back to the run). The 6-mile run assessment is right there to that halfway mark of the total distance to build speed over ground via interval work, and we build your overall running-specific endurance via easy pace runs building up to 10 miles. Overall, you’re getting a perfect amount of volume to be super prepared for the race.
Good catch on Week 6! That was a typo and has been corrected.
QUESTION
I’ve been overweight for quite a few years now. I’m 5’4″ and my high was really bad at 188. It seems it’s always a roller coaster. I got down to 165 by the time of my surgery. During my recovery I went up and down some, but since I started running and eating better, I’m now at 155. I know weight isn’t just about the number and that you can be skinnier and weigh more if you’re more muscle. My scale that does bodyfat % says I’m at about 32% right now. I’d like to get it down to like 15-20%, so that would probably be 25-30ish pounds of fat loss. I know muscle gain will play into it as well.
Yes, I am familiar with those exercises and have done them previously. I think the one that I would be the most timid of right now with my fusion is the deadlift. I’d have to really focus on my core.
I have been cleared to go back to normal life. They just said to build into it. I could ride my bike the day they cleared me but they said to do it for 10 or 15 minutes and not two hours, kind of thing. Which is what the training for the half marathon did.
My daughter that will be working out with me has more weight to lose, but I figure the same plan will work, she can just continue on it longer.
I have a gym membership at planet fitness, as well as a home gym with dumbbells, a barbell and plates, and some kettlebells. We also have some sandbags, weighted medicine balls, etc. I have NO EXCUSE! But I need a plan to stick to.
ANSWER
Thanks for the details. I’d recommend getting started with the Fat Loss Training Plan. Here is a link to our nutrition guidance as well, which is as straightforward as it gets. That’s going to be an important component of losing weight. Feel free to contact us if you run into any issues throughout the plan!
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