Q&A 1.29.16

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Question

To whom it may concern, I am currently preparing to compete in the Best Sapper competition held at Fort Leonard-wood Missouri. This event will be held the 17- 22 Apr this year. It would be great if you could tell me if I should use the best ranger train up or use another training plan to get myself and my partner ready for this physically demanding event. Any help you can provide will be greatly appreciated to prepare for this event. Thank you in advance for your help with this issue.

Answer

Yes, 50 miles in 50 hours is close enough to Best Ranger to use the Best Ranger Training Plan (http://mtntactical.com/shop/best-ranger-competition-training-plan/).

– Rob

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Question

Do you have any suggestions on knee supports/sleeves? As an SF Operator my knees took a beating and currently over weight. I’m fine to workout, but I want to be cautious so I don’t hurt a knee and it takes me out of training.

Answer

I used to wear knee sleeves but don’t anymore. No real reason – I just stopped wearing them …. which should tell you something about my experience … i.e. they didn’t make much difference for me.

However, one of my 40+ lab rats, who also suffers from arthritic knees, wears them everyday.

My advice – try them and if they make you feel better, keep wearing them.

– Rob

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Question

I have a training question, I’ll keep this quick, I’m sure you’re a busy person.

My details

          I race mountain bikes recreationally, but I’m very serious about my recreational mtb racing. I race a little downhill and more enduro

          I am currently subscribed to your regular program ($39/month) I have been following the freeski training program, I went back to  mid-summer programming and started there. I am about to start the single leg focus

          I am very burned out on my bike right now so I’m not really riding much, focusing on the gym instead.

          Last year I started training too early and was completely blown out by late July.

My question

          Am I on the right track?

          I was looking at the Fat Loss program yesterday and thought maybe I should mix that in for the aerobic aspect?

          My first down hill race is mid April, first enduro is early May

Answer

Couple things to consider …..

1) Enduro Mountain Biking is aerobic dependent. So … even though your sick of the bike, you can’t let your lungs shrink.

2) You can’t let your legs shrink too much either …. but you can change the focus from the heavy volume of cycling to training strength.

3) Off season is the time to train overall strength – not so much to increase your race times, but to make you more durable for the coming race season.

Right now I’d recommend you complete one of our military training plans, specifically Fortitude. Fortitude combines gym based strength and core strength training with endurance (running and ruck running). I’d have you skip the ruck running in the plan, and just run unloaded.

Strength training will make you durable for the coming season, keep your legs strong, and get you off your bike. The running in the plan will help maintain your cardio and give you a change of mode.

Fortitude is a 6 week plan.

Follow it directly with the Mountain Bike Pre-Season Training Plan. This 8-Week plan will added focused, volume strength training to your legs and continue your core strength training, as well as get you back on your bike and progressively build your lungs for the race season start. You can incorporate the prescribed cycling in the plan to your regular training rides.

By my count, you’ve got just about 14 weeks exactly until your first race and these two plans fit that time nicely. As well, you get access to both with your current subscription.

– Rob

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Question

We currently have 2 guys at Fort Lewis being trained up on this specific test and will be Battlefield Airman Physical Fitness Leaders (BA PTL) by the end of the week.  The attachment in the initial email I sent you is what they were given prior to going to going to the BA PTL training to familiarize themselves with the test.  It is currently still in the test phase.  TACP’s are going to be required to take this test 3 times over the next 6 months.  The recorded scores from those 3 tests will then be sent to the Battlefield Airman PT Test Manager.  From that information there will then be a decision made on the required passing scores.  Right now we are being told that it will be a no kidding requirement by June 2017.

Answer

I’ve got the plan built for this new assessment- Battlefield Airman Assessment Training Plan – TACP. You can find it here: http://mtntactical.com/shop/battlefield-airman-assessment-training-plan-tacp/

– Rob

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Question

So I decided to jump in and do the backpacker preseason. Everything is going great except that on a recent snowboarding trip I strained my hamstring (the lower part behind my knee) basically any deep squat is quite uncomfortable which makes the Tuesday strength training a problem (step ups and running and walking/rucking and core are all fine). Do you have a recommendation on how I keep proceeding? Is there a modified version for squats (it’s basically anything where my hips get lower than my knee that is more painful). Also, random question. I discovered my gym has a stair stepper with the revolving steps. This is nicer than counting if i were to do that instead of step ups but they are your standard height stairs not 16″. Can I substitute this and either increase my load or duration? Or should I just stick with manual counting and using a 16″ box. Thanks for putting this together! I am feeling myself getting stronger already!!

Answer

Hamstring? Limit your squat depth to above the pain and load lighter than normal.

Stair Stepper? Stick with step ups. You’ll enjoy the funny looks you’ll get in the gym. We use pennies to help keep count. 1x Penny for every 50x step ups – and just toss then on the ground or switch them to the other pocket.

– Rob

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Question

I know you are a very busy guy.

I am a USMC vet (5 years active duty). I spent some time contracting after that in Afghanistan. I then worked as a manufacturing manager for a couple of years. I am currently a police officer. I volunteer as a public safety diver/EMT as well.

I usually hit the gym five days a week. The majority of my cardio is HIT. The rest of my workouts include standard weight lifting, including oly lifts.

Age: 27

Height: 5’11”

Weight: 280lbs

Bodyfat by caliper: 18%

Once upon a time I completed the Afghan Predeployment workout that you offered.

I would like to jump back into your programs. Where would you suggest that I start? No specific goals or courses that I am looking to attend. I would just like to increase my overall fitness and physical performance as a police officer.

If there is more information I can give you to better guide your opinion please let me know.

Looking forward to your response.

Answer

Start our stuff with the Patrol Officer Training Plan: http://mtntactical.com/shop/patrol-officer-training-plan/

I designed the Patrol Officer Training plan specifically to train fitness demands of patrol officers including –

– Upper body mass and strength  (bad guys are less likely to challenge jacked cops)

– Core Strength – hammers your mid-section and low back. A strong mid section helps carry your duty belt and body armor, and the low back work helps fight the degenerative effects of all the sitting you do in your car, etc.

– Sprinting strength, speed and stamina – we build lower body strength and use sprint intervals to get you faster

– Short, intense, multi-modal work capacity –  Short intense events such as scuffles, sprint + tackle, etc. are a reality of a patrol officer’s fitness demands. This plan uses short, intense, multi-modal events to train work capacity and cardio/muscle power.

– Rob

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Question

I am interested in getting a plan to help myself get ready for the season.

My goals this year are to mainly do Xterra races (Off-road triathlons) and I am having trouble picking a plan.  The trail running plans are really intriguing but I am not really interested in doing a 50+ miler this year. I’d really like to do some fast trail 1/2 half marathons.  Is there a plan you would suggest that would focus mainly on running and strength but could also help a little with cycling?  Or any suggestions on how to adapt a current plan to meet my needs?  Looking forward to your response.  Thanks!!

Answer

Couple options –

We don’t have a triathlon training plan, but there are plenty available. Follow any tri plan and complete our In-Season Strength Plan for Endurance Athletes (http://mtntactical.com/shop/in-season-strength-training-plan-for-endurance-athletes/).

Or …. follow our Ultra Pre-Season Training Plan (http://mtntactical.com/shop/ultra-running-preseason-training-program/) and cycle on Fridays and Sundays.

– Rob

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Question

What’s the biggest difference between the SFAS programming and the SFOD?

Answer

Emphasis on rucking.

SFAS includes rucking, but the selection also includes multi-mode team events, bodyweight smokers, etc. This selection plan covers all these areas.

SFOD-D Selection is dominated by rucking, and the plan correspondingly places a much greater emphasis on rucking.

For more – see the product descriptions and sample sessions at the product pages.

Ruck-Based Selection Training Plan: http://mtntactical.com/shop/ruck-based-selection-training-program/

SFOD-D: http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/

– Rob

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Question

I am planning on attending SFAS for the Army in June and I am looking for a good plan to get me through March, after which I plan on getting your 8 week SFAS plan. The “Virtue Series” looks like a good fit and I am considering either Humility or Fortitude (don’t think I can handle Valor yet). Just to give you an idea of my level fitness: 2 mile-14:00, push-ups 80+ in 2 min, sit-ups 75 in 2 min, 20 pull-ups, and 12 mile ruck time is about 2:45 with 55 LBS. I am sure both would be great, but I want to get the most appropriate one for my fitness level. Which do you recommend?

Answer

Here are the plans I recommend in order for the Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/

Weeks        Plan

1-7              (1)  Humility – Bodyweight Strength, loaded work capacity, IBA runs and
long, unloaded runs
8                     Total Rest
9-12            (2) Big 24 – Barbell based, total strength
13                  Total Rest
14-19          (3) Fortitude – Gym based strength, distance running and rucking
20                 Total Rest
21-26          (4) Valor – Gym based work capacity, short, intense running and rucking                            intervals
27                 Total Rest
28-33          (5) Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking                                   and distance running
34                 Total Rest
35-42          (6) Ruck-Based Selection Training Plan

Work back from your selection date and complete the corresponding plan. It could be Resilience.

– Rob

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Question

I’ve been looking at a few of the SSD training plans and trying to decide which would fit my goals and spring training/racing plan best. I’m planning on doing R2R2R (rim to rim to rim at the Grand Canyon – running 42+mi with 11k+ of elevation gain) at the end of April. Right now I’m looking at the 50 Mile Ultra plan and the Ultra Running Preseason plan and unsure which would be better suited to to get me ready to crush the canyon.

My background has been in long distance triathlon and I’ve been averaging roughly 30 miles a week at this point with a small amount of body weight strength training.

If theres anything more that I can provide that would be helpful, please let me know. Look forward to hearing from you and getting rolling on a plan.

Answer

Your plan is solid.

Ultra Pre-Season first, 50 Mile next.

The only issue could be the strength for the vert. The Ultra Pre-Season trains you specifically for the vertical – especially the downhill – which is the most stressful.

The 50-Mile Plan includes strength training, but not focused eccentric training. However, this can be mitigated if you’re running hills as part of your mileage.

If not – and you live somewhere flat and are putting in most of your running mileage without much vertical gain/loss, email back when you start the 50-Mile Plan and I’ll design a different strength progression for you.

– Rob

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Question

I want to incorporate them with the UBRR plan. Where would you suggest I place it within the programming?

Answer

End of the session on Tuesdays and Thursdays.

– Rob

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Question

My main sport is surfing and I’d like to get your suggestion on what routine to follow. 

I bought the 4 week bodyweight training plan but would like to add some swimming to the routine.  Would you suggest doing the plan as prescribed and then swimming a few nights a week, or cut down a bit of the plan to add a swim routine in there?  My gym equipment is limited so I’m trying to keep to calisthenics/Dumbbell exercises (smith machine, no barbells unfortunately) but I do have a pool. 

Thanks for the help!

Answer

I actually built a Preseason Surfing Plan here: http://mtntactical.com/shop/surf-pre-season-training/ a few years ago.

I did quite a bit of research building the plan and by far, paddling out to the surf and catching the waves is the most strenuous part of the entire sport. I built a solid swimming progression into the plan. As well, it includes gym-based strength training, core work, bodyweight efforts, etc.

You’ll need to modify the gym-based work for your equipment – but it can be done using dumbbell/kettlebell equivalent exercises in place of the presecribed barbell exercises.

– Rob

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Question

Love your products and all you do!

I have volunteered to setup a winter training for our travel baseball team.  We have kids from 9-14 in the program and I was going to put together a general body weight program.  Is this something you would do and if so how much would it cost?  I was going to use your examples on the website, I’m not sure how many will actually go there but could I send a donation for using the info on the site?

Here is my general plan:

9U
Do the following 2 times:
Warm up with 20 jumping jacks, or jump rope for 1 minute
10 arm circles
10 torso twists
18 squats
9 push ups with knees on the ground
5 sit ups
10 jumping jacks
10 second plank
Hands to toes stretch
Reach for the sky

10U
Do the following 2 times:
30 jumping jacks
10 arm circles forward
10 arm circles backward
20 torso twists
30 squats
10 push ups if the back sags put the knees on the ground
10 sit ups
10 flutter kicks5 burpees
20sec plank
Standing touch toes
Instep stretch

Thanks for any help you give with this.  If this is an imposition I would be happy to pay for your time, as I know it is valuable.

Keep up the great work and thanks for serving those who serve us and keep us safe!

Answer

From our stuff, I’d recommend the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/

This is a great – assessment based training plan, that would automatically “scale” to the individual athletes. This way both the older and younger athletes couple complete the same program, at the same time.

The plan does include some distance running – which you could skip.

– Rob

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Question

I have followed your site over the years, found it been referenced sealfit many moons ago – and still regularly to Curtis P or insert the complex into runs etc.  I have also previously purchased the plan for a friend that had shoulder surgery so we kept him fit with the one arm plan, and the core plan, both awesome!

I have set myself a goal for October to run the Glencoe mountain marathon in Scotland, I have been plagued with injuries so,my fitness is still there but not what it should be, and I have just started running again (no previous marathons done )

I was wandering if you could recommend a plan for this event, and it gets quite hilly!..

Many thanks

Answer

The 8 Weeks directly prior to the event I’d recommend the Ultra Marathon Pre-Season Training Plan (http://mtntactical.com/shop/ultra-running-preseason-training-program/). This plan includes progressed running, and focused strength training for your uphill ascents and descents.

Since you’re event isn’t until October, you’ve got lots of time to build for it.

A great place to start our stuff would be the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/),

– Rob

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Question

I had wanted to write you to ask for some assistance. I am not sure if you remember me, but I had contacted you several years ago in helping me prepare for Ranger school, after successful completion of Ranger School, while in Afghanistan I contacted you again to assist me in preparing for SFAS. Since that point I have successfully passed SFAS as well as the Q course. I wanted to first thank you for your help throughout the years and your dedication to assist military members in understanding and preparing themselves for grueling courses. Secondly, I am writing to ask for your advice on a new issue, my wife (also Army) has recently expressed the intent of wanting to attend Ranger School, while I have my reservations of her going to the school, I support her goals. I was wondering if you had any program that would be used for women preparing for a selection program. If you have any recommendations or advice it would be greatly appreciated.

Answer

Last year I did some remote coaching with women interested in Ranger School.

In general, because the standards are the same at Ranger School, the programming going is the same, or very similar. The difference would be the duration …. most women will just need much more time to work through the progressions.

Two primary challenges for women – upper body strength, especially pulling – and the initial gate PFT, and load carriage ability – heavy rucking – simply because women are smaller and lighter.

There were some process challenges to. All of the women I tried to work with were drawn into special fitness programs by their commands. The commands has special selection events for the women interested, then special required training for those who made through the unit selection. These programs were all over the map in terms of fitness programming.

What this meant for me was the programming I developed couldn’t be used without overtraining.

I’m not sure what this means for your wife. Since the first women have made it through, she may have more liberty to train on her own.

Most reasonably fit men would be good just completing the Ranger School plan going in. But for women I’d recommend a build up similar to what we recommend for SF selections:

Weeks        Plan

1-7              (1)  Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
8                     Total Rest
9-12            (2) Big 24 – Barbell based, total strength
13                  Total Rest
14-19          (3) Fortitude – Gym based strength, distance running and rucking
20                 Total Rest
21-26          (4) Valor – Gym based work capacity, short, intense running and rucking
intervals
27                 Total Rest
28-33          (5) Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking
and distance running
34                 Total Rest
35-42          (6) Ranger School Training Plan

– Rob

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Question

What would be a good program to prepare for a 29 mile in 24 hour hike?

i know I can complete it in my current conditioning, I just want to reduce the suck a little.

Answer

I’d recommend the Ultra Preseason Training Plan: http://mtntactical.com/shop/ultra-running-preseason-training-program/

Note – Week one of this plan has a running volume of 30 miles – so you should be doing some running already.

– Rob

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Question

First off I love your programming . I am currently training for CSOR, up here in Canada, and am using the navy pst program as the demands for the fitness tests are similar . I was wondering is there any kind of weight training I can add, mostly concerning lower body, I.e squats, deadlifts and probably some power cleans. Also one ruck 2-3 hours on weekends.Or should I just follow the program strict. I understand you probably get these questions a lot, so I appreciate your time.

Answer

You should be doing the Ruck Based Selection Training Plan (http://mtntactical.com/shop/ruck-based-selection-training-program/).

You can change the initial PFT in the plan to match the CSOR pft, but the rest of the plan is solid and has been very successful for SFAS here. This plan does not include weight training – but is loaded with sandbag work, heavy rucking, etc.

A lesser option would be Fortitude – which you could combine with the navy PST plan you have now: http://mtntactical.com/shop/fortitude/. Fortitude has a gym-based strength component.

– Rob

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Question

Any tips for walking faster? I’m 5’7″ 145lbs, I always end up having to shuffle whenever I do a 12 mile for time.

Answer

We have a rucking technique video here: http://mtntactical.com/exercises/rucking-technique/

But … I’m 5’7″ too, and I have to run.

– Rob

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Question

 I am a Canadian forces member serving in the Royal Canadian Regiment.

First of all, I’d like to say that your programming is excellent. Over the past couple years I’ve used it exclusively and it has given me enough confidence in my fitness to take on bigger challenges in my career as an Infantryman.

Secondly, I had a question in regards to fitness. I am currently training to attend selection for CJIRU (a Canadian Special Forces group that specializes in CBRNE crises and situations). I have put together a number of your plans to prep myself over the next 14 weeks until selection begins, focusing mainly on bodyweight, swimming, running, and rucking. Currently I have your body weight foundation and swimming improvement plans to be done concurrently together, and then your bodyweight build, and rucking improvement to be done in conjunction together as well. I’m just not certain if these plans are beneficial to be done together, or if I can do more within the time periods.

Answer

Here’s what I’d recommend:

Weeks     Plan

1-6           Fortitude: http://mtntactical.com/shop/fortitude/
7              Total Rest
8-14         SFRE Training Plan: http://mtntactical.com/shop/sfre-training-plan/

Neither of these include swimming, and unless your selection includes a water confidence component, I’d recommend training swimming just enough to be pass a pft “gate” swimming event.

Good luck!

– Rob

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Question

I would like to purchase your preseason backpackers program for my girlfriend.  she is currently recovering from a bike accident and I’m not completely sure what her current fitness base is.  prior to taking this program on what should she be capable of doing?

Answer

Below is the first week of the plan. It includes a 7-mile ruck/hike at 25#, 600x Step Ups and a 2.5 mile run.

– 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

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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

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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

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SESSION 4
Obj: Moderate Run, Calve Strength Endurance (60 min)

Training:

(1) Run 2.5 Miles at 8-9 min mile pace

(2) 3 Rounds

  • 20 Second Calve Raise
  • 10 Seconds hold in up position
  • 20 Second Calve Raise
  • 10 Seconds hold in up position
  • Rest 30 Seconds

(3) Foam Roll Legs and Lower Back

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SESSION 5

Obj: Long Ruck (140 min)

Training:

(1) Ruck 7 Miles with 50# Pack, at 20 min/mile pack.

Rolling or flat terrain – no steep elevation gain

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