QUESTIONS AND ANSWERS 2014-02-20

QUESTION

I was informed of both your mountain/military athlete programs by someone I briefly worked with. I am a Army veteran, Calvary Scout, of six years with two tours in Iraq and now a wildland firefighter. I plan to apply for a increasingly rigorous position (smokejumper) in the 2015 season. The job will require a 115lbs ruck march 3 miles at 90 minutes (flat terrain) and a 10 mile or greater (adverse terrain). The testing for the position will be conducted in the Rocky Mountain Region. There will be a fitness test with pullups, situps, pushups and a 1.5 mile run day one. After those are passed it will be five weeks of intense physically demanding work with a pack and hand-tools. Week one is two a days running. My build is 192 lbs, standing 6 feet 0 inches and rucking 3 miles averaging 52 minutes with a 100lbs pack (terrain rolling hills). The primary purpose for all the explanation is I was torn between your mountain athlete programs and the Delta train up since there will be a great deal of running and rucking. I understand you start at a base fitness and work to sport/mission specific. If you have a program/programs you can recommend for my goals that would be outstanding. I do not plan on showing up to just pass the course, my plan is to excel in it. Thank you for your time. 

 

– C

 

ANSWER

We've built a sport-specific pre-season training program for smoke jumpers here: http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=59

This would be a great place to start. 

 

For selection – I'd probably recommend the SFOD-D Plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=52&cart_ID=99

 

– Rob

 

 

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QUESTION

Rob,

I just signed up and am looking at doing your base programming. My goals are general fitness through next January and then start a guide program for a mountaineering school starting in March of 2015. It's not too over the top and base fitness is probably sufficient for it though.

 

My question is around programming until then in the base fitness program. I do Muy Thai and a boxing class twice a week (1 each). How should I program around those. One is Monday and the other is Thursday. Should I skip the work out that would fall on that day and pick up the next or rest a day and then pick up where I left off? I'm scaling the workouts based on current fitness level (which is a decent amount of scaling). I'm turning 42 next month and working out 3 to 4 days a week for the last 7 months. Overall goals are general level of fitness to go out and do some backpacking for two to three days, several days of downhill and cross country, mountain biking on the weekend, mountaineering course next year and a century ride and maybe an only tri occasionally (although the escape from Alcatraz is a bucket list item in my forties and may put my name in the lottery next year).  Could gut most of that but don't want to feel like crap for a week after.

 

Thanks in advance

– L

 

ANSWER

Yes – just replace the Base Fitness session that day with your Muy Thai. 

 

– Rob

 

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QUESTION

Hi,

 

I'm thinking about purchasing one of Mountain Athlete's training plans. I am trying to figure out the best one for me, and have a couple of questions.

 

As a bit of background, I am quite active. I currently crossfit about 5x a week, cross country ski (longest skis about 30km), and run once or twice a week (~5k). I'm a student right now so have access to the school gym and the crossfit classes, but in mid-March I'll be returning home for a placement and will be on a tight budget.

 

My fitness goals are fairly general, as I'm not specialized in anything. Mainly I cross country ski, paddle, run, hike, and backcountry trip (via canoe, snowshoe, ski, or hike). Paddling is mostly sea kayaking and canoe tripping. I am planning a 30 day canoe trip in August, so if I had to pick a specific goal I guess that would be it. It will be a challenging trip, with a lot of portaging.

 

Without a gym membership I would have access to a pull up bar, weights up to 15#, and I'm sure I could come up with a step or box of some sort. My basement ceiling is low though, so I could probably do step ups, but not box jumps.

 

I would also consider getting a gym membership, but would like to avoid that cost if I could.

 

Is the bodyweight plan the best one? Or are there others that require minimal equipment that would work?

 

Thanks!

 

– Kim

 

ANSWER

Start with the Bodyweight plan. – It's a great, intense, introduction to our programming. http://mountainathlete.com/page.php?page_ID=12&cart_category_ID=58&&cart_ID=72

 

 

– Rob

 

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QUESTION

Rob,

 

I had a question about layoffs. I’ve been following Base Fitness for the last 3-4 months  but have missed the last 2 weeks because of illness, work, kids, the usual suspects. I was just wondering should I pick up where I left off or jump in where you guys currently are? I know you say to not skip workouts and do them in order, but for people starting out they should just jump into the current week. I guess I’m wondering how long is too long a layoff and should I just jump into the current week or keep following along, just a few weeks behind? Thanks

 

– P 

 

ANSWER

Jump in where you left off Pat. 

 

– Rob

 

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QUESTION

Hello rob,

 

Hope all is well. I just wanted to ask you a couple of questions regarding your training. I just finished my pre service class here in Canada for firefighting and am working towards getting on full time with a department here. I used to play soccer semi professionally but since Iv stopped playing my training has been sporadic and I routinely fall off and start to spin my wheels. My strength has gone up a bit since playing but my work capacity and endurance has dropped off a lot. I'm looking to improve my work capacity and endurance while maintaining and even increasing relative strength. My goals are to become more efficient on a cylinder of air and eventually compete in the Firefighter combat challenges. My current numbers are Push Ups 35, Dead Hang Pull Ups 11, Squat 300, Bench 225, Deadlift 405 and Press 145. Im 6'2 about 218 lb at about 16%. I want get down to about 200-205 because I feel that's where I should be to preform at my best. Just wondering what you recommend. One of your training pre designed programs or should I just fork up and jump into your operator sessions and do what I can until my work capacity builds up. Also is there any specific equipment I may need? I have squat/press stands and a lot of weight in bumpers. up to 75 lb id dumbells and 16/24/32 kg kettlebells. I have a trx and pullup bar as well and other small bits of equipment. Thanks, Matt.

 

– M

 

ANSWER

At 6'2" and 218 pounds, you're not fat. This means to get down to your 200-205 pound weight goal, you'll likely need to shed some muscle. 

 

My recommendations: 

 

1) Start our stuff with our Bodyweight Training Plan: 

This plan is no joke, will help with your bodyweight calethentics numbers, and make you leave the barbell alone for a while – which may help you cut some mass: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=96

 

2) Fix your diet. 80% of fat is diet – here are our dietary guidelines:

6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and drink water. Don't eat carbs (bread, spuds, rice) or sugar. 

1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We've found you can't eat clean over the long term without cheating. We've also found the longer you stick to this diet, the less you'll "cheat" on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.

– Rob

 

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QUESTION

Rob, I love your stuff.  I was just wondering how many training days a week and on what days do the two wildland firefighter plans call for.  Thanks.

– A

 

ANSWER

4-5 days/week, Alex. Both plans include frequent, long "mini events" – which most guys would complete on Saturdays. 

 

Here are the links:

 

Wildland Firefighter Pre-Season Training Plan: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=60

Hotshot/Smokejumper Pre-Season Training Plan: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=59

 

– Rob

 

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QUESTION

Rob,

 

I plan on pushing my training for a Rainier trip in July.  Which of your training plans would be most appropriate for my trip.

 

Thanks,

 

– T

 

ANSWER

I specifically built out Big Mountain Training Plan for climbs like Ranier: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=22

 

– Rob

 

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QUESTION

Rob,

 

I know you are busy person, but could you recommend one of your five-day a week training programs for a retired Army Special Forces indivdual who does ultra running, back country skiing, and mountaineering in his spare time.  

 

I have some limitations primarily with olympic lifts like cleans.  I have had significant amount service related injuries/surgeries/hardware to include my spine.  These limitations do not keep me from training hard everyday and I am running over 50 miles a week.  I have also converted my garage into a human performance training area to include an olympic weight set.

 

I will pay for a custom training program if required.

 

Thanks for your time and I appreciate you website and training programs.

 

– P

 

ANSWER

Given your endurance-based recreational stuff, I'd start with our strength training plan for endurance athletes: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=30

 

– Rob

 

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QUESTION

Hi Rob.  

Last fall I purchased the "Big Mountain" training program in preparation for a climbing expedition to Argentina's Aconcagua.  As one of the Seven Summits and rising to 22,841 feet above sea level, I knew I would need additional guidance in my overall training program to be properly prepared to make an attempt of a mountain like Aconcagua.  I've recently returned from the expedition and while I wasn't able to summit due to a foot injury, I did reach the 20,000 feet.  

 

I'm writing to let you know that I was thoroughly prepared for the hard work necessary when climbing on an expedition team, making the 3 day trek to base camp, several carries to successive high camps while spending almost 3 weeks on the mountain.  At 60 years of age, I found  that your training program prepared me perfectly for the heavy loads at high altitudes. In dealing with expedition life and extended time at high altitude due to weather,  not once did I feel that my fitness level was inadequate. My strength and endurance levels, rate of recovery, and being able to take on the workload day after day remained consistent throughout the expedition.  While tired when I returned home, I was not exhausted.  I attribute this to two things: excellent guides and an excellent training program by Mountain Athlete!

 

I just want to say thank you, Rob,  for the work that you do in helping an old flatlander like me work toward achieving childhood dreams!     I highly recommend the "Big Mountain" program to anyone planning a climb from Mt. Rainier to Aconcagua and any mountain in between.  

 

This summer I'm planning to return to the Tetons to continue climbing toward my goal of Exum's Seven Summits of the Tetons.  Because of my successful preparation for Aconcagua, I'm interested in a training program to prepare for the alpine style of climbing characteristic of the Tetons.  Any suggestions?

 

– L

 

ANSWER

Thanks for the great note!

 

Peak Bagger Training Plan for the Tetons: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=49

 

Good Luck – Jackson is awesome in the summer! 

 

– Rob

 

 

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QUESTION

Sir, 

I love your programing. After several years of just bodyweight training you've gotten me back into the gym with the barbells and I love it. 

I have a question about your Tough Mudder program, I'd like to complete it for Utah's upcoming Spartan Sprint this June, but I'll have a 2 week window where I won't have access to a commercial gym, before I buy the program, is this 2 week window going to be an issue? If teh equipment needed is minimal (like your squad PT or sandbag & IBA programs) I'd have no problems. 

Thanks again for the great programs 

– C. 

 

ANSWER

The Tough Mudder plan requires a fully equipped gym.

 

We've also built a plan specifically for the Spartan Sprint:http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=59&&cart_ID=56, but it also requires a weightroom.

 

Given your equipment issue, another option would be our Sandbag/Weightvest/Dumbbell training plan: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=56&cart_ID=103

 

– Rob

 

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QUESTION

Hi Rob,

 

I was just talking to a friend of mine about you and MA. I started doing mountain athlete/military athlete programs a couple of years ago and haven't looked back since, I'll probably never do anything else when it comes to gym work.

 

My friend is a pretty serious runner and this year he wants to improve his marathon time down to 3h10m or lower.

So he bought a training program from an olympic runner/doctor which is apparently really good, it's a 100-day session 5 days/week program, where 1 day can be subbed out for strength, which he recommends as he apparently has been doing a lot of lifting himself, along with the running.

 

Anyway, my friend wants to supplement with more strength and I told him it's probably a good idea, with regards to durability/injury-proofing and general health/fitness. I told him about what you do (I'm always trying to get people I know to get into your stuff, cause it's the best) and the focus on legs/core and injury proofing inherent in your programming.

 

What kind of program would you suggest he could use along side the running? 1 day a week isn't enough to make much gains, I know, but he was thinking to do 2-a-days some of the weekdays, when he can manage, if he has the recovery capacity for it. He has 3 and a half months to go before the marathon.

 

Would you recommend straight up strength like Rat 6 or something like stamina/endurance cycles to improve mental toughness and longer work sessions? I think the kneeling founders and those exercise complexes would probably kick ass for protecting him and giving him better force transmission throughout this long event. And weighted leg work would also do him good. Got any ideas? Which program should he buy?

 

Have a nice weekend and thanks for the work you do.

 

 

best regards,

– K

 

ANSWER

Thanks for the great note. I've built a plan specifically for guys like your friend. It's our In-Season Strength Training Plan for Endurance Athletes. He can do these sessions 1 or 2x/week. Here's the link: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=51&&cart_ID=52

 

– Rob

 

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QUESTION

Hi Rob, I'm excited to become a member and looking forward to finding out more of what you are offering. I have spent quite a bit of time now looking over the website and the workouts. I guess my question now is how I should adjust what I am doing currently with what I've just received.

 

My goals are fitness for mountaineering, particularly with long approaches and high elevation gain. Rock climbing is a component of that, but most of the routes I am looking at getting on are pretty easy, below 5.10. At the moment, I am doing some form of cardio around 5x per week, generally 2x running 1-1.5 hours, 2x mtn biking 1-2 hours, and a long weekend hike/run. I also gym climb 2-3x per week working mainly on endurance, mostly in the 10b-d range and rarely harder than 11b. I also weight train 2-3x per week, but I limit the workouts based on what I am doing; I'll leave the pulling exercises for after I climb, pushing exercises on days I'm not climbing and leg workouts intermixed. It gets pretty confusing but I try not to stress on it.

 

I'm confused where I can embed your workout in. Do I scrap everything and do only your workouts? Or maybe keep the cardio and add your workouts? I'm not training to become a high class climber, but gym climbing is something I enjoy doing. I don't want to give that up in exchange for climbing alone in the bouldering pit or campus board.

 

Thanks for your input,

– M

 

ANSWER

We offer a two general approaches: 

 

1) A subscription to our Base Fitness Sessions, and the other Sport Specific Cycles we work through at our Jackson Facility. The Base Fitness sessions are the day-to-day sessions we program for the professional Mountain Guides we work with. These sessions rotate through strength, climbing, endurance, work capacity and endurance-focused 2-3 week cycles. 

 

2) General and Sport Specific Training Plans through our website store. In the store you'll see "Base Fitness" and several other catagories . Some guys don't want to commit to a subscription, or want to focus on one element of Base Fitness – strength for example. The Sport-Specific plans are intense, and specifically designed to prepare athletes for an upcoming trip, climb, outdoor objective or event. 

 

Based on what you wrote, it seems you're doing a little bit of everything without much focus, and it's become stale for you. Before subscribing, I'd recommend you add some focus to your training: 

 

1) Best Option – do a focused training plan, specifically our Rock Climbing Plan: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=49&&cart_ID=67

It's intense, includes a good dose of general fitness, and will give you a great taste of our approach. 

 

2) Second Option – Mountain Guide Preseason Training Plan: http://mtnathlete.com/page.php?page_ID=12&cart_category_ID=56&&cart_ID=77

General training with a mountain-specific focus. More all around than the Rock Climbing Plan. 

 

Good Luck.

 

– Rob

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