QUESTIONS AND ANSWERS 2013-07-19

QUESTION
Rob,
 
I have a quick question mate. Are the programs I purchased digital downloads? If so how do I get the downloads? I appreciate you taking time out to answer my question.
 
Best Regards
 
– K.

ANSWER
The training plans are password-protected .pdf’s.

After you purchase the plan, you’ll be given a link where you download the plan, then a separate email with the password to open the plan. 

– Rob

**********************
QUESTION
Sometimes I’ll hit a brick wall due to a lack of fuel (today going into the last part of session). Instead of excessive loading upfront, do you supplement with Gel or anything during training?

A.

ANSWER
Sometimes A. It won’t hurt – A shot before, and one in the middle. – Rob

*********************
QUESTION
Rob,

I am currently training for the AF STO selection coming this OCT 21-25 and need to do another STO PAST test (max pull ups, push ups and sit ups in 2 min, 3 mile run under 22 min, 25 m underwater, and 1500 m swim under 32 min) again one month before selection. I am currently swimming twice a week in the morning at the combat control school itself and have no problem with any water event. However have very difficult with the other events including the run and long runs and rucks for selection. I was hoping you be able to tell me which program would work best for me and help me modify it to strengthen my weakness. I would appreciate any help you might be able to give me.

Thank you for your time

Very Respectfully,

– S.

ANSWER
You should do the CCT/PJ/CRO plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&&cart_ID=92

This plan includes focused work on the PAST. I know the STO PAST is different – and you can easily substitute events in the plan to match the STO PAST. The plan also includes focused swimming, rucking, running, ruck running, etc.

– Rob

***************
QUESTION
Good afternoon,
      I have been doing the ramp up program for 4 weeks now and would like to know if there is a good program that focuses on upper body strength (i am a Marine) but also incorporates the lower body.   I can do 5 chin ups and 2-3 pull ups but would like to and need to be able to do alot more. Building muscle is not an issue but need to stay within weight standards (i tape out). Please let me know what program you would recommend next.  

Thanks,

– E.

ANSWER
There’s a difference between building upper body strength and getting good at pull ups/chin ups. 

To improve at chin ups and pull ups, you need to do bunches of chin ups and pull ups. Building general upper body strength may have some transfer to your chin up numbers, but don’t risk it. 

We include a focused chin up progression in the USMC PFT plan. It also includes focused running/crunches for the other PFT events: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=31

One option would be to do this plan next. 

A better option would be to do the Upper Body Round Robin Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=51&cart_ID=80

The Upper Body Round Robin is a fitness test which includes these events: 

(1) Bench Press
Load: 80% of Bodyweight
Minimum score: 6 reps
Time: no time limit

(2) Push-Ups
Minimum score: 40 reps
Time: 1 Minute

(3) Sit-Ups
Minimum score: 40 reps
Time: 1 Minute

(4) Pull-Ups
Minimum score: 6 reps
Time: no time limit

(5) Dips
Minimum score: 10 reps
Time: no time limit

(6) 25” Rope Climb in IBA
Pass or fail event
Time: no time limit

(7) Kipp-Ups
Minimum score: 6 reps
Time: 1 Minute

(8) 4x 25m Shuttle Run with blocks (approx. 3x3x1 inches)
Minimum score: finish sprints within 24 Seconds

Then, depending on Unit, Company etc. it is either 

(9) 5 Mile Run
Minimum Score: finish run within 40 Minutes
or
(9) 5 Mile Ruck  
Load: 45# dry
Minimum Score:  finish ruck within 75 Minutes

You’ll need to modify Part (1)’s Bench Press to 60% of bodyweight – but should be okay on the rest of the events. 

The UBRR plan will help with your general upper body strength, and also build your ability to move over ground (legs/lungs) with the shuttle sprints and run or ruck (I’d recommend the ruck, and have you carry a 10# sledge or dumbbell – also, decrease the ruck weight to 35#). 

A final option would be to do one of our strength plans, and add in bunches of chin ups on the side. The strength plan I’d recommend is Rat 6: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84

I’d recommend doing Rat 6, and after each session, doing some focused Chin up/pull up training. Specifically, I’d alternate these two efforts: 

Day 1: 
10 Rounds
1x Pull up or chin up every 30 seconds. (When you can get 1x every 30 seconds, increase to 2x every 30 seconds. When you can get all rounds at 2x, increase to 3x every 30 seconds, etc.)

Day 2: 
4 Rounds
Chin up Ladder: 1-2-3-4-3-2-1
Rest 30-45 second rest between sets

When you can make 4 rounds of this ladder, increase to 4 rounds of this ladder: 
2-4-6-4-2

When you can make 4 rounds of this ladder, increase to 4 rounds of this ladder:
3-5-7-5-3

Etc. 

– Rob

********************
QUESTION
Rob,
I wrote you a few days ago inquiring about another matter. Your advice and TIMELY response was much appreciated. I thank you. With this company I feel as if there’s an actual vested interest in watching us succeed, not so much with other programs I have used.
Briefly, I am a Force Recon officer in the Marine Corps. I recently graduated from Ranger School last week and am going through the post Ranger slums of weight gain, weakness, etc, which I understand to be the norm. In my billet and more importantly frame of mind, I refuse to accept this, and just watch the body slip away.
With that I ask this question. Is the daily operator session approach the best for me? Obviously, I am still in recovery mode (as much as I hate to admit it). Prior to attending Ranger School, my PT revolved around ruck running, swimming, body weight exercises, and road runs. I had a steady base of sub 2 hours for a 12 mile ruck run, sub 30 5 mile run, and completed a 2 mile open ocean swim. My weight was steady around 165 and I felt solid on the ground.
I saw that you had a body weight 4 week program and am considering switching to that and mixing in a ruck running plan. With the 4 week plan though, what do you do once complete? just maintain week 4?
Do you have any suggesstions on diets or locations where I can find a good one? I am currently about 178 and feel about 10lbs heavier than ideal.
I know this is long, but in the recon world right now your programs are gaining alot of attention and I figured I would ask the pros.
Thanks,
– M.

ANSWER
You guys recovering from Ranger School need to be patient, and safe. Let your bodies recover – I recommend at least a full week’s rest, if not two. When you do start training, pay attention to your attitude as much as your body. If your body feels okay, but your head doesn’t want you to be in the gym – listen and get out. 

That being said, you’ll graduate from school with good endurance and rucking ability, but you’ll be weak. The best thing you can do is build back some strength – this will give you a solid base of durability and performance for follow-on training. 

All of our strength plans are scalable – which means they auto-adjust to the strength of the athlete. I’d recommend you do the Rat 6 Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=55&&cart_ID=84
Rat 6 is a barbell-focused super-effective strength training plan which revolves around classic exercises like squats, hinge lifts, push presses, etc.

After Rat 6 I recommend you join and complete the Operator Sessions. These are designed as day-to-day strength and conditioning for military athletes in general, and special forces guys in particular. They include strength, work capacity, stamina, endurance and durability. 

Diet. Eating well takes discipline, not rocket science. Here are our dietary recommendations: 

6 Days/week
Eat only Meat, veggies, nuts and a little fruit. Drink only water, coffee, ice tea. Do not eat any wheat, bread, rice, potatoes (you can eat sweet potatoes), corn, sugar. Don’t drink calories (juice/soda) or any alcohol. There is no caloric restriction – you can eat as much meat, veggies, etc. as you want.

1 Day/week
Cheat like a mother. 

Congrats on Ranger School and Force Recon. I’m jealous!! 

– Rob

*******************
QUESTION
Hello I am currently the senior line medic for a line infantry battalion and was wondering what fitness program you would recommend us to utilize for us. Most of my medics are in the 250-300 score point range in the APFT we are also a airborne light infantry company if that changes the recommendation you would give. Thank you in advance for any help or guidance you can give  

Respectfully
– N.

ANSWER
Options to start off: 

1) Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
Don’t be fooled by "bodyweight" – this plan is no joke, and doesn’t require equipment.

2) Sandbag/Weight Vest or IBA/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
Intense plan. Each guy will need a 60# sandbag, his IBA and a pair of 25# dumbbells.

– Rob

*********************
QUESTION
Rob,

First, I’d like to say how much I like your program. I have been doing Mtn Athlete on and off for the past 4 years. I came from Crossfit and believe the functionality of your program for surpasses Crossfit. I am a Defense Contractor currently deployed outside the United States. I have access to a full gym as well as a hang board and rock rings. I am an avid rock and ice climber/ mountaineer and mtn biker when in the States. I have been doing the Base fitness program in the evenings for a few months now and feel in fairly decent shape. I also run, bike or row in the mornings 6 days a week. Do you have a program that you would recommend for specificity training for the three sports I do while I’m deployed? Also, would you recommend doing two programs one in the AM and one in the PM? I enjoy working out twice a day and have had no fatigue issues with it. I would really like to increase my finger/forearm strength as well as build on overall strength while increasing work capacity and duration. Thank you.

– K.

ANSWER
The perfect plan for you to develop your finger/forearm/climbing strength and performance, in an ideal world, would be our Rock Climbing Pre-Season Training Plan: 

But – you need access to a rock gym to do it and you’re limited to a hang board and rock rings. 

We also use hang boards here – as part of our larger rock climbing training, but I haven’t yet build a climbing plan direct around these. Metolius does have some training plans for hang boards – these would be a great place to start: http://www.metoliusclimbing.com/training_giude_10_min.html

You could easily layer these hang board sessions in at the end of your gym training or later in the day.

– Rob

******************
QUESTION
Rob,

I have a conundrum regarding my current training status.  I have recently relocated across the country (Florida to California) for a job.  My previous accommodations for training were ideal: a garage with a full barbell set, rack, many kettlebells, sled, and a pullup bar, dip bar, and rope climbing station all in the backyard.  It was quite enjoyable to train in any manner I saw fit.

My new set up is much less than ideal.  I am in a 2 bedroom apartment with very little storage space, most of it reserved for familial obligations (Christmas decorations, baby clothes, etc).  Once the movers bring our stuff, I will have a nice assortment of kettlebells, a doorway pullup bar, about a 5×5 feet patio area to train, running shoes, a small community lap pool, and I am treading the market for a road bike soon enough.  So I wanted to see what you thought was a way to maximize my results from a "limited" amount of equipment.  As I type this the list seems long, but compared to what I used to have or would find at a nearby (Crossfit) gym, it pales in comparison.

Speaking of Crossfit, there is a box close by my new place that actually has a fairly comparable membership fee.  I didn’t know if going there was the best option given what I have to work with.  I know Crossfit is not gospel to Military Athlete (or me for that matter) but I thought it might be an ok option given the cirsumstances.  I have WOD’d at a local box before, and I do enjoy it but I like your programming better.  So with all this said, do you have an opinion on the best way to carry on?  You’re a great mind in the business and I appreciate your availability.  I look forward to hearing from you soon.  Thank you.

– B.

ANSWER
Couple options using our stuff: 

1) Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=96
Don’t be fooled – this plan is no joke and doesn’t require equipment:

2) Sandbag/Weight Vest/Dumbbell Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=103
Simple equipment, hard work.

3) One of our Kettelbell Training Plans: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=59&&cart_ID=59
8 Week KB Training Plan
Covers strength and work capacity

KB Strength Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=59&&cart_ID=93
Focuses just on Strength, but uses only kettle bells. If you’re a strong guy, you’ll need heavy ones – 32kg at least.

4) CrossFit – CrossFit is a great program and I’d recommend you try it out and see what you think All the CrossFits are individually owned, and so there can be vast differences in product between affiliates – but now that they are about as ubiquitous as Starbucks, you likely have several close. Also, some affiliates offer open gym times, where you could use the gym to do ours or another programming. 

Good luck! 

– Rob

************************
QUESTION
Rob,

I’m midway through the Hypertrophy program, which has been going great, but I had a question about durability.  It seems like every week, regardless of what program or plan I’m using, I tweak or hurt something.  Nothing major, but a minor wrist sprain here, a tweaked hamstring there.  Usually it just takes a good night sleep to repair the issue, sometimes I have to take one day off, but every week it’s something.  Never anything major, but the fact that I’m this injury prone before even starting my military career has me worried.  That won’t fly at BUD/S, which I’m hoping to go to in a few years.    

I know I definitely have a durability problem, but what can I do to solve it while still training for the other aspects of combat fitness?  Right now I’m planning on adding 3-4 days a week of yoga and doing a more comprehensive stretching program, but I was wondering if you had any specific ideas to work on my problem. 

Love the plans, thanks for all you do.  

-E.

ANSWER
I’ve found the biggest key to being durable is to just be fuckin’ durable. I’ll see this all the time in the gym. My pro athletes will come in with a sore wrist, or twisted ankle, and want to get out of training. My mountain guides will come in bandaged up, limping with crutches, and demand to train. You’re not a delicate flower – human beings are most evolved, adaptable, durable, flexible animals on the planet. It’s amazing what we can endure. 

When it comes to training, I demand my athletes train hurt, but not when they are injured. The difference – if you train hurt it won’t make it worse. If you train injured, you’ll increase the injury – so don’t. You need to decide which you are on training day – hurt, or injured. Often someone will come in complaining of a knee, ankle or wrist, and we’ll just wrap it up in tape or ace bandage and they are good to go. 

Also – as you get stronger, and your training age increases, you’ll get more durable. Be patient. 

Yoga and stretching. I’ve had plenty of hot yoga instructors in the gym and their movement is incredible – perfect squats, graceful cleans, etc., but talk about weak and delicate!!! They seem to always suffer some little ding and I never see them again. It’s a waste of time – instead of Yoga, I’d recommend adding 10 pounds to the barbell. 

Sorry for the tough love ….

– Rob

******************
QUESTION
Rob, when it comes to programming, should you do a compound lift for strenght before a metcon, or should you do the metcon before the compound lift.  By compound lift I mean something along the lines of deadlift 5 by 3.
– J.

ANSWER
Lift heavy before work capacity. 

– Rob

******************
QUESTION
Rob,

My last email to you concerned my training for the DEA academy which, fingers crossed, I will get a date for soon.  I’ve been in the federal LEO application process for over a year.  Because of this my focus has been on improving my scores on their various PT tests using plans like your FBI PT plan.

In your last reply you advised that I should eventually focus on putting on some mass (I’m still around 5’10" 150lbs) and that following your Operator Sessions might not be appropriate but that the Patrol Officers Plan would be a good fit.

My question is this:  What’s the best way to tackle all this?  Will trying to gain muscle now affect my PT test scores?  Is there a way to combine parts of the FBI PT program with the Patrol Officer Plan?  My frustration right now is training for a test vs. training for a career.

Any advice would be greatly appreciated.

– J.

ANSWER
Do the Patrol Officer’s Plan now. When you do get a date for the DEA Academy, 4-weeks out from reporting, stop the Patrol Officers plan and go back to your PT test prep. 

– Rob
******************
QUESTION
Into the stamina week that is posted currently and am encountering a lingering Lt shin issue from a rolled ankle about 8 weeks back and think I have a hairline fx of the fib maybe 2-3 inches up from ankle.  To substitute for the rucks/run, (I do swim 500-1000 meters as a warm up pre workout), would my swim or would a cycle at 130-140bpm for allotted time work?

Thanks
– R

ANSWER
Swimming would be two much of a hassle moving back and for the between the gym. I’d recommend rowing, instead. Use the same distance, just row it.

– Rob

****************
QUESTION
Hey Coach,

  I got your Bodyweight plan, how can I incorporate this plan along with your regular workout plans for the days where I can’t make it to the gym? Should I just start from Day 1 or find a workout is the same type of workout eg Strength day or Work Capacity training. Thanks

V/R
– J.

ANSWER
You need to do the bodyweight training plan in order when you’re at the motel – the sessions are progressive – they build upon themselves. 

You may end up doing 2-3 strengths days in a row when combined with your gym training, but  you’ll survive….

– Rob
**************

Subscribe to MTI's Newsletter - BETA