QUESTION
Hey Rob,
I am a FBI Special Agent/SWAT officer who has been following your Military Athlete for two years now, including purchasing several of the specialized Military Athlete programs, and have loved them all! Keep up the good work!
My question is this: in my spare time, I am starting an adventure race team that will compete nationally, and hopefully internationally. The adventure race events can be anywhere from 6-24 hours and will include running, rucking, biking, and kayaking. I have looked at Mountain Athlete and haven’t found a specific plan for these specific type of events; what do you recommend? Subscribing to the Mountain Athlete sessions? Putting together some of the mountain athlete programs? Or just sticking with Operators sessions with some bike work in?
Thanks!
-S
ANSWER
Hi Scott –
I’ve been asked a few times to develop an adventure race training plan but haven’t been able to put one together yet. One of the issues is the plan would be driven by the details of the race, – so a plan for a 6 hour race would be much different than a plan for a 24 hour race.
Second, these events are dominated by endurance. There are several modes, but these are endurance events.
Best I could offer would be the Operators Pentathlon Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=108) but with some major modifications.
Stick with the Run as Prescribed
Stick with the Swim, but make it freestyle
Drop the Ruck weight to 25#, and no need for a dumbbell
Add in a 15 mile Road Bike assessment, and do 5-mile intervals 10% faster than your assessment pace.
Add in a 60 minute paddle for distance – kayak or canoe – whichever mode is in the race – then do hard 20 minute intervals.
Weekly Schedule after the assessment week:
Mon: Ruck Intervals, Run Intervals
Tues: Swim Intervals, Bike Intervals
Wed: Bench/Pull ups and Paddle Intervals
Th: Long Ruck
Fri: Long Run
Sat: Swim/Bike Intervals
– Rob
***
QUESTION
Rob,
I have purchased your Bodyweight Plan and found it to be an excellent program. I’m considering adding some equipment to my garage gym, and am looking at either a Concept II Rower or a Schwinn Airdyne, and would appreciate your opinion, thoughts, and preferences in relation to these two pieces of equipment.
Thanking you in advance for your time and consideration of this question.
Fair Winds,
-T
ANSWER
Hi T,
Used Airdyne. You can get one for $150.
Though you see we only use these for injured people Stepups, running, or rucking, are all better.
– Rob
***
QUESTION
I’m aiming to try out for HRT next year and have a little over a year to prepare. I’m planning on merging selected plans from the beginner packet with those in the SFOD-D packet. Do you have any recommendations on the best way to combine the two? Or would you recommend including some other plans? Thanks again.
-D
ANSWER
Plan is solid, but don’t finish with the SFOD-D Selection Training Plan. Instead finish with the FBI HRT Plan (http://store.strongswiftdurable.com/collections/le-athlete/products/fbi-hrt-selection-training-plan).
– Rob
***
QUESTION
Hi!
I am a wildland firefighter looking for a program that will put me in elite hotshot shape over the off season (Dec.-April). I’ve seen your 6-week program and I like the fact that it requires minimal equipment so I can train at home. Would I be able to use that over 5 months? If not, is there something that you could help me develop?
Thanks,
T
ANSWER
Hi T –
I’d recommend the plans in the Limited Equipment Training Packet from militaryathlete.com(http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=107&cart_ID=127) prior to starting the Hotshot Crew/Smokejumper Pre-Season Training Program (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=76&&cart_ID=59).
– Rob
***
QUESTION
Rob,
I’m sure you answer this somewhere on the website, but I cannot seem to find it…I am starting your Baseplan…Looks like usually 4 days a week…what about the other days? Do I take two days off and then something else on day 3?
Thanks,
M
ANSWER
Hi M –
We’ve learned over the years mountain athletes generally try to play in the mountains on the weekends. Hence Fridays off – for most cycles.
Ideally, you’ll be doing something outside.
– Rob
***
QUESTION
Hello Rob-
Was just reading your most recent Q&A and it got me thinking. Background: I’m 46, never been military, and have long dabbled in “fitness”. Then I got the OCR bug and now GORUCK, and that has me hard. I plan on doing 6-10 events a year, so that’s like my “sport”. I have the GR Challenge plan, and that worked well for my first one. I’m wondering what to do in between specifically training for those events. Obviously it wouldn’t make sense to just keep repeating the plan, unless I do something like a Heavy. I’m working through Rat 6 right now and when that’s done I was thinking about subscribing to the Operator sessions. But in your last Q&A, you mention that they’re really intense and maybe not appropriate for guys 40+. As one of the main requirements of GORUCK events is rucking, I’ll want to keep up on that. Would it make sense to do the SSD sessions instead, and mix in some rucking? Or is that in there too?
Thanks. This is the first time I’ve considered actual training versus working out and there’s a lot to consider.
-J
ANSWER
Hi J-
Couple things to consider –
1) Age and impact. My thoughts on this are split. It seems guys over 40, who haven’t been doing this type of training, move well but are weak. Guys over 40, like me, who have been doing this for years, are strong, but don’t move well and ache. So this somewhat may depend upon your “training age” – how long you’ve been doing this training. Understand that many military athletes who are in their late 30’s, early 40’s have been lifting for years, and those I see my age, are beat up a little, like me. So, if their jobs no long require this type of fitness, they should pull back from the high impact training.
2) The event dictates the training. If the event is high impact, you have to train appropriately to prepare for it. The event/objective doesn’t care if you’re over 40.
So in general, the Operator Sessions aren’t appropriate for most guys over 40. Either they’ve got jobs that require it, or, like me, they’ve got years of training age, can handle the impact/volume, or are in denial about how friggin’ old you are…..
You – SSD, with supplemental rucking, then the GoRuck Challenge Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=68) directly before your events.
Finally, I suspect you’ll eventually look beyond GoRuck and similar organized events to real adventure – like climbing the Grand Teton, backcountry skiing in British Columbia, self-supported caribou and moose hunt in AK, etc.
– Rob
***
QUESTION
Rob,
Hey bro I have been following the various MA plans since I was Cpl getting ready for selection so I’m a long time follower. As an instructor now I just don’t have the time to put in to the operator session and I am looking at the Strength and Honor program. My question is have you had any guys, dive team members, who have to work in a good pool day with MA training? If so how do you balance athletes in my situation? I would think instead of 5 days make it 4 and supplement a good hard pool session as a work cap/ stamina session but I’d like to get your input on it since you train all kind of tactical athletes. Thanks for the great programing brother.
-T
ANSWER
Hi J-
Couple things to consider …
1) You’re pool work will train swim-specific work capacity, and upper body strength endurance. It won’t train running/rucking work capacity, max effort strength, or the “combat chassis” – leg and core strength.
2) You’ve only got so many hours in the day, you’re pool work is physical, and you’ve only got so much energy, etc.
Outside the pool you’ll need leg/core strength, upper body max effort strength (heavy sets) and run/ruck/multi modal work cap.
From my stuff I’d recommend the Busy Operator Training Plan, 3-4 days/week: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=112
– Rob
***
QUESTION
Rob
Hi, I am planning on purchasing the backcountry ski program but wanted to get some idea of the equipment necessary, etc. I go to a cross fit gym and they are pretty open about stuff. I presume a typical x fit gym would have any gizmo I need? If not could you let me know anything special that this program entails?
Thanks
-R
ANSWER
Hi R-
The Backcountry Ski Training Plan (http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=25) does include barbell and weight room exercises which you should be able to do in your crossfit gym.
– Rob
***
QUESTION
Hello,
I was looking for a training program for SAS selection. I’ve been looking at your Delta Force training program.
Could you give me an idea of the type and duration of the training that is involved in a day / week?
Thanks for the help
-J
ANSWER
Hi J –
This SFOD-D (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=99) plan is full on – multiple 2-a-days and extended rucking, esp. on the weekends – up to 22 miles.
You’ll train like a professional athlete.
– Rob
***
QUESTION
Rob, I am currently doing the Sandbag/Weight Vest/Dumbbell Training Plan. I could not find an example of your 7x Feet Elevated Push Up. It seems like common sense, but could you please explain what “Keep elevating feet until 7 push-ups is hard, but doable” means. I appreciate your time and response.
This is my 4th Military Athlete program purchase. I am now following your Law Enforcement Athlete website. Good stuff. Keep it up. Thanks.
-R
ANSWER
Hi R –
You’re over thinking it. Put your feet on a bench or box, and keep your hands on the ground. You’ll see how much having your feet elevated makes the pushup more difficult.
– Rob
***
QUESTION
Rob-
I just completed a GORUCK HCLS in Florida. This is a GORUCK Heavy, followed by a challenge, followed by a light, at total of 48 hours of back to back events.
My next goal is GORUCK Selection in June 2015. As you are aware, this is also a 48 hour event, however the standards are tougher and you can be performance dropped at any time I DO already have your 10-week GORUCK selection training plan. My question is what to do between now and spring of next year. I feel that my rucking and overall endurance is good shape, but my major weaknesses are shoulder strength, push-ups (I only scored 30 push-ups in 2 min), and fast running. What series of plans would be best to address these areas between now and April of next year?
Thanks!
-G
ANSWER
Hi G-
If you just want to focus on fast running and push ups, I’d recommend the APFT Training Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=30).
If you want to work on these things, but still do some distance running and rucking, do the Army OCS Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=131
– Rob
***
QUESTION
Rob,
Thanks in advance for taking the time to answer my questions, as well as those from others that end up in the weekly Q&A.
I’ve completed Busy Operator 1 and am in the first week of Busy Operator 2. Both programs seemed to be well programmed and very effective workouts for those of us on a limited schedule. I definitely noticed results after BO1, both in strength and work capacity. I’m looking forward to seeing my progress after BO2, especially in regards to run times. I do have a couple of questions about a couple of exercises in BO II though.
1. What are the 40ft Shuttle Runs? Are they simply set cones 20ft apart, run to the cone, touch and turn, run back to start cone?
2. Why do you program hinge lifts as opposed to a traditional deadlift? I’ve noticed the hinge lift is in both BO programs as well as Operator Ugly.
Thanks again,
J
ANSWER
J –
Answers:
1) Yes.
2) I think the Hinge Lift is safer, and does a better job training the glutes and hamstrings. You may disagree.
– Rob
***
QUESTION
Hey Rob I ordered the strength package a couple months back. I knew I was coming on deployment and thought it would be a good program to do. Well since I’ve been here (on deployment) I realized that there is no way I will be able to do the ultimate meathead cycle and the 357 plan due to the only gym on base being incredibly crowed at all hours of the day and night. There’s no way for me to pull off those workouts the way there outlined. I can barley get a squat rack most of the time to do the Rat 6 stuff.
So my question is can I just keep recycling Rat 6 the whole time without burning out or getting hurt, and still make gains?? Keep in mind due to missions im not able to keep the 5 day in a row pace, so its not like I’m grinding away. I’m pretty consistent but obviously the mission comes first so I do get one to two day odd day breaks mostly.
And or is there another simple strength plan you recommend. Basically I can only do one exercise at a time due to overcrowding.
Thanks!
-D
ANSWER
Hi D-
Sure. Rat 6 is a great strength plan which self-scales to the individual athlete and current strength level of the individual athlete.
Another strength plan to consider is Big 24: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=36
– Rob
***
QUESTION
Sir,
I was guide to your website by a PLT Leader in my company, I just fully recovered from an Knee injury and while on recovery decided that I wanted to attend Ranger school, what advice do you have for me to build a solid routine for this or is there one on your web site that is geared for ranger school?
-P
ANSWER
It depends upon how far you are from Ranger School.
Seven weeks out from reporting, complete the Ranger School Training Program: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=60
If you’re several months or a year out, I’d recommend you start our stuff with the OnRamp Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=129
– Rob
***
QUESTION
Mr. Shaul,
Im a rather new guy and an old guy as well. I’m entering the game kind of late as far as the Army goes, particularly the Infantry, and I’m trying to make a solid impression. In my position in the team, I have to pick up and move with little to no warning and I have to be ready to move out, and FAST. This is where I’ve noticed a real deficiency with my conditioning. It isn’t that I can’t move this weight, I would just like to move faster while under load- and if possible, MUCH faster. My question for you is what programming would you suggest to overcome this strength and speed deficiency I’m experiencing. I’m 30 years old, 5’8″ and 185 pounds at 13% bf. Though I’ve had some injuries in the past with my knees, i’m fairly athletic and only have mild range of motion issues at the upper 90% of my flexion in my left knee. Most definitely not debilitating. I feel like maybe this question could help other “older” men who are also experiencing this sort of pressure to keep up with the younger guys on the team. Thank you very much for what your team does for us.
ANSWER
Sir,
Rucking speed is it’s own world. The best way to improve is to ruck, and work at getting faster. Go to the store and complete the 4-week Ruck Improvement Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=110) – it’s focused work. If you want to improve both rucking and running, do the Military Athlete Endurance Cycle: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=111.
-Rob
***
QUESTION
Rob,
What kind of equipment is required for the lower back fitness training program? Weight room? Thanks!
-S
ANSWER
Hi S-
You need a fully equipped weightroom for the Low Back Fitness Plan (http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=55).
– Rob
***
QUESTION
Hi Rob,
I am very interested in a training program to get ready for the ski season at the area and backcountry. I had a terrible ski season last year after recovering from a second ACL surgery and I feel that my PT was not aggressive enough to get me strong enough to ski the way I used to.
I live in Jackson, WY and would like to chat with you about possibilities.
Thanks,
N
ANSWER
Hi N-
For the first time in several years, we’ll be offering a dryland ski cycle for local recreational skiers. The programming and cycle will be similar to the same programming we will be using concurrently with our professional skiers and snowboarders.
The 6-week cycle starts on October 6th. Here are the details: https://www.facebook.com/mtnathlete/photos/a.1463700747194210.1073741828.1463280507236234/1544256289138655/?type=1&theater
Questions?
-Rob
***
QUESTION
Hi Rob,
I’m 48, and noticed out of the blue that my knee caps have been causing me little pains on a daily basis . Think I need to just strengthen them or have it looked at? Damn that age thing.
Looking forward to your replies,
R
ANSWER
Hi R-
Knees – I’m not a doctor so I can’t diagnose for sure. Could be over use, but more likely arthritis. I will say you’re lucky to be 48 and never suffered achy knees. Mine started in my mid-30s.
That it’s in both knees tells me it’s not an injury.
– Rob
***
QUESTION
Rob,
I’m about 2-months behind on the Operator Sessions. I just started your 2-week Stamina cycle & I am so lethargic after finishing that first workout. So as I was walking back to work I was thinking about the differences & specific focuses of the work capacity, stamina & endurance workouts. Do you already have something out there that describes the differences & the respective focus of each of the different workouts? If not, would you be willing to elaborate on each? Thank you for your time.
-T
ANSWER
Hi T-
Work Capacity – High capacity, variable, extended physical effort most closely mirrors the physical demands of military operations. Work capacity efforts demand horsepower (strength, sprint cardio) and staying power (strength endurance, mental fitness, endurance cardio). In the gym we train these through relatively short, but intense 3-30 minute multi-modal circuits in several formats including rounds for time, single movement efforts, interval training, density training, AMRAP efforts, etc..
Stamina – We’ve found that intense, work capacity efforts can do a decent job at preparing athletes to go long for a single event, but they do not prepare athletes to recover from that event if they have to do another long event the next day. Muscles simply are not use to this level of volume, and athletes can be debilitatingly sore the next day. Only volume training trains recovery. Our Stamina cycles have two training goals: (1) train recovery for long events or multiple short events over a long day, and (2) train mental attitude, fitness and discipline needed to be sharp when exhausted, and grind on, day after day, in a professional matter. The focus of stamina sessions is muscular volume, not intense breathing.
Endurance – Extended movement over ground via rucking/running is a training and mission reality for military athletes. Base fitness training programming must address this fitness need. Endurance training has two goals: (1) Build the athlete’s mode-specific aerobic base to make their easy efforts fast; (2) increase their speed over ground. Endurance training is focused on rucking, running, and movement over ground in general.
-Rob
***
QUESTION
Sir,
I am interested in finding a good training plan, and was told you give yours for free to active duty. If so, I would appreciate any help.
-K
ANSWER
Hi K-
I’m sorry. We only give the Afghanistan Pre-Deployment Training Plan away for free to guys with deployment orders.
A good place to start our stuff is the Bodyweight Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
– Rob
***
QUESTION
I’ve got a couple of your programs, including the On-Ramp. Here’s the problem….
I’m an experienced backpacker, and have rucked til I puked, more times than I care to remember. I still do conditioning rucks for PT, despite having ETSd almost a decade ago.
I decided a couple weeks ago to take my wife (six months pregnant, and hasn’t been doing PT for a couple months), and my 3 year old daughter backpacking in the Big Hole Mountains. While I expected the three year old to have trouble keeping up, she didn’t. My wife did.
I’m not going to put her on a ruck-specific program when she’s six months pregnant, but what program would you recommend, once she’s had the baby, to get her back into good condition, then start conditioning her for backpacking in the Rocky Mtns.
– R
ANSWER
R,
I’d recommend the Backpacker Pre-Season Training Plan from our Mountain Athlete side: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=58
– Rob
***
QUESTION
Sir:
I recently purchased your FBI HRT plan in anticipation of my agencies upcoming selection, which to the best of my knowledge is extremely similar. I am quite pleased with the program. However, I have several weeks at my disposal prior to starting that program that I could spend training (essentially from next week to December). I would like your recommendation on a build up program. I do not require a “custom” program, but I want to consider a build up to the FBI HRT program due to its demanding pace, to avoid overtraining. Please provide your feedback at your convenience. Thanks.
M
ANSWER
Hi M,
Best Option: Subscribe to the Officer Sessions at leathlete.com, and start with the current strength/work capacity cycle.
Next Best Option: OnRamp Training Plan: http://store.strongswiftdurable.com/collections/le-athlete/products/on-ramp-training-program
– Rob
***
QUESTION
Hi Rob,
I am wrapping up the work capacity plan based on your previous suggestion. To date I have completed the body weight plan, skinny guy plan, 357 strength and the work capacity plan. I am 6’1″ and weight about 175 lbs. I know I still have to put on some size and could definitely use some work to build up my strength, but am guessing that will come in time. I am not a military guy, but have seen great results and love the intensity of the military athlete plans. I was wondering if you have any thoughts about which plan I should attack next. Was wondering if it would be good to get out of the gym with the limited equipment plan, go back to a strength plan, or go in another direction all together. I was also giving some thought to the busy operator sessions seeing my schedule is going to be very busy in the next couple of months, but wasn’t sure if that would make sense in the bigger picture. Your thoughts, suggestions, guidance etc. would be greatly
appreciated. As always, keep up the good work!
Respectfully,
P
ANSWER
Train strength and endurance (and get out of the gym 3 days/week) together with Fortitude: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=136
– Rob
***
QUESTION
Hi Rob,
Would you mind sending me a couple of sample workouts from the “Backpacker Preseason Training Plan”?
You mentioned that it requires access to a commerial weightroom, and since my gym is pretty small, I wanted to get a better idea of what equipment is needed.
Thanks,
N
ANSWER
Hi N,
You need a fully-equipped weightroom for the program. The first 3 sessions in the plan are below…
– Rob
SESSION 1
Obj: Fast Ruck, Core Strength (60 min)
Training:
(1) Ruck 2 Miles with 25# Pack at 15 minute/mile pace
(2) 4 Rounds
10x Weighted Situps @ 25#
45 Second Front Bridge
10x EO’s
10x Face Down Back Ext
***********************
SESSION 2
Obj: Strength, Durability (60 min)
Warm up:
4 Rounds
10x Goblet Squat @ 12kg/25#
3/5x Chinups (lower number for women)
5/7x Push ups (lower number for women)
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
4x Front Squat – increase load each round until 4x is hard, but doable, then immediately …
2x Squat Jumps – be explosive!!
Pigeon Stretch
(2) 6 Rounds
5x Kettlebell Floor Press – increase load each round until 5x is hard, but doable
3/5x Pull ups (lower number for women)
Lat + Pec Stretch
(3) 5 Rounds for Time
6x Front Squat (M-65#, W-45#)
6x Push ups (go to knees if necessary)
(2) 3 Rounds
30x Glute Leg Lift
10x Poor Man’s Leg Curl
Hip Flexor Stretch
***********************
SESSION 3
Obj: Step ups, Core Strength (60 min)
Training:
(1) 600x Stepups with 30# Pack
(2) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge
5x Kneeling Plate Halfmoon @ 25#
10x Slashers @ 12kg/25# (men), 8kg/15# (women)
10x 1-Leg Glute Bridge
***
QUESTION
Hey Rob,
I’ve been following your program for quite some time now and love it. I do have a question about working out while sore. I always get really sore for 3-4 days after doing heavy squats. I don’t want it to hinder me from doing the follow on days of workouts and was wanting to know if it’s a bad thing to continue working out when I’m sore.
Very Respectfully,
C
ANSWER
Hi C-
We train sore all the time and have found often that training actually helps alleviate some of the soreness.
– Rob
***
QUESTION
Rob,
Hello sir. I am currently stationed at Fort Jackson and have heard rumor of you traveling to do training sessions for a price. I was curious as to what that price might be for you to come here and what would be offered specifically so I can pass it up and attempt to get something approved. For your SA it wouldn’t be till sometime after the beginning of the new fiscal year but I would like to get a head start on this if it is at all possible. Thank you.
v/r
P
ANSWER
Hi P-
We do travel to teach courses and recently created a Soldier-Athlete Certification Course which we’re currently teaching this week to some Air Force EOD guys at Vanderberg AFB.
Here’s a link to the courses we offer: http://militaryathlete.com/page.php?page_ID=29
– Rob
***
QUESTION
Rob,
I apologize if this is beating a dead horse. I did my best to google
and search MA for the answer, but could not come across anything so
specific. I intend on signing an 18X contract, but will likely delay
my basic start date for at least 4 months. Which program(s) do you
recommend for me to follow in order max out my APFT/Prep for basic and
also increase strength and run/ruck durability for SFAS? I’d like to
get my strength back to my previous bests if possible as it did not
affect my run speed nor muscular endurance.
History on me if it helps: I’m not stranger to the weight room, have
been in one consistently for 8 years. Traditional lifting, sprint/run
training and most recently Crossfit training with additional
runs/rucks. Will be testing to receive my CSCS in the next month or
two. I haven’t tested all that recently, but here’s what I have.
Height: 5’9″
Weight: 160-170 (consistently)
Best Numbers:
Bench: 315
Backsquat: 450
Deadlift: Unsure, lost record.
Mile run: 5:32
Most recent numbers:
Bench: 225
Backsquat: 275
Deadlift: 425
Thanks in advance,
R
ANSWER
Hi R,
For a guy of your experience level, I’d recommend the Ruck Based Selection Training Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=45
This plan includes dedicated training and progression for the APFT.
– Rob
***
QUESTION
Coach Rob,
I am interested in your on-ramp plan but I have no equipment. Will this plan work for me? If not, do you have one that will? Thank you for your time.
R
ANSWER
R-
No. Pls see one of our bodyweight or limited equipment plans. The bodyweight plan is a place to start: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=101&cart_ID=96
– Rob
***
QUESTION
Coach,
First of all, thank you for your training plans.
2 questions:
1) will you be creating a training program centered around the SSD fitness standards and improvement of an athletes’s score?
2) do you have a program designed to train for a mountain bike race? If not, would you consider a customized training plan, similar to the ultra running customized custom training?
Thank you again.
Best regards,
W
ANSWER
Hi W,
Answers:
1) Not specifically, but eventually we will likely create a SSD Fitness Assessment, and a sport-specific training plan for it. In general, athletes who stick to the programming will reach the strength standards in 6-12 months. To jump-start the strength work, I’d recommend the Rat 6 Strength Plan: http://store.strongswiftdurable.com/collections/strongswiftdurable/products/rat-6-strength-1
2) We have a mountain bike pre-season training plan on the mountain side here: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=85&&cart_ID=62
– Rob
***
QUESTION
Hi Rob,
I have been using the ruck based selection program. Initially, I thought my timeline leading to SFAS would allow me to begin with the RAT6 program and progress through the rest of the program as intended. My expected timeline then changed so I stopped the RAT6 half way through and moved directly into the final 9 week ruck-based plan to ensure I was prepared on time.
Now my timeline is somewhat unknown (optimistically I’ll go to SFAS in November/December timeframe, but I’m not sure) so I’d like to take some steps back and begin with another portion of the program. Should I begin where I left off with the RAT6 (with week 5 of RAT6 in conjunction with the ruck improvement plan)? If not, where do you think I should begin?
On a side note, I have fully enjoyed this program and have seen significant results with the barbell, sandbags, and running/rucking.
Thanks,
J
ANSWER
Hi J-
Go back and start at week 1 of Rat 6 and run concurrently with the Ruck Improvement plan.
– Rob