KUDOS
Loved Actaeon! Here are my beginning and ending numbers. I am 5’9″, 187. (Yes I know I should be lighter, but I was 205 when I started operator sessions).
Start Finish
- Hang Squat Clean 220 245
- Sandbag Getups 54 74
- Military Press 185 200
- Box squat 375 415
Can’t wait to see what’s next, post that thing already.
Keep up the great work.
– J
QUESTION
Just wanted to thank you for providing Mountain Athlete training programs to the AMGA. I followed your advice and performed the ice climbing training as originally prescribed. After successfully completion of my Alpine Skills course this past June, it was noted by our lead instructor (Amos Whiting) in my final appraisal that “Brent came into this class extremely fit. Despite being one of the oldest students, he was one of the most fit. He had taken the time to go through a 6 week at home training program designed by Mountain Athlete to train for the “Alpine Guides Course”. If more students took fitness as seriously as Brent we would have higher caliber guides.”
This leads me to my next endeavor. The Ski Guide course in February 2017. I have downloaded your program for this course but have a few questions. I live in VA beach so it’s unlikely that I’m able to get to skin up hills on regular basis. I will be able to travel to mountains once a month for next 3 months. I do have a Fat bike that I can ride on the beach. How would you recommend that I incorporate it into SG program you designed? We do have treadmills that I could utilize for skinning as well. Do you use skins too? What about protecting belt from ski edges? We also have a Skiers Edge Big Mountain model in our shop. Thanks again for all you support!
ANSWER
Thanks for the note and am glad the plan worked for you. Credit to you go going the course prepared – demonstrates professionalism as you instructor saw. Speaks well of you.
Best would be to skin on a treadmill. We haven’t seen issues with edges on the belt …. and don’t use skins. Unless you have your own treadmill, you’ll have to get permission from the gym owner. I’d probably do it and ask permission later…
Some have said cycling translates to uphill movement. I’ve never risked it. If you can’t skin, then ride your bike. Think time …. you’ll want to meet the program’s time.
– Good luck.
QUESTION
I’m a 38 yr old LEO coming off a shoulder surgery last year and 3 months of 7 day weeks this summer. I’m 20 lbs over the weight I want to be and basically starting from square one. I’m working through Bodyweight Foundation now which has been a good fit for me. Just wanted to see if you could give me a progression of other plans to use once I finish this one. Overall goal is sustainable fitness, not looking to pass any selections.
ANSWER
After Bodyweight Foundation, if you know your way around a weightroom, I’d recommend working through the plans in the LE “Spirits” Training Packet: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/
If not, do Big 24 (http://mtntactical.com/shop/big-24-strength-training-program-v3/) first, then the plans in the “Spirits” packet.
You can purchase all these plans individually. As well, all come with an “Athlete’s Subscription” to the website (http://mtntactical.com/shop/master-subscription-plan/).
Good luck!
– Rob
QUESTION
I have 16 weeks to prepare for a Fire Academy/Career in Fire Service. I am told the PT is similar to Army BCT.
Some stats: 32 Year Old Male, 190 LBS/74″, APFT 67 PU, 76 SU and 14:00 2 mile, 1RM: 260 Back Squat, 225 Bench Press, 345 Dead Lift, 160 Military Press.
What plans would you recommend so I excel at the Academy? For the fire plans, how do I alter the programing if I do not have turn out gear or a SCBA?
ANSWER
Weeks Plan
1-4 Urban Fire Rescue Fitness Assessment Training Plan: http://mtntactical.com/shop/fire-rescue-athlete-fitness-assessment-training-plan/
5-10 Urban Fire/Rescue Jaguar (http://mtntactical.com/shop/jaguar/)
11-16 Urban Fire/Rescue Leopard (http://mtntactical.com/shop/leopard/)
Supplement Leopard with some bodyweight work for the PFT, if needed. Use a 25# weight vest for the SCBA/Turn Out gear sub where called for.
Good luck!
– Rob
QUESTION
I guess my main question is this:
How do you reconcile the relative strength assessment with the strength standards (1.5x bodyweight bench and front squat, 1.1x bodyweight power clean) if an athlete can achieve a score well above “excellent” on the assessment without meeting the standard on either of the three individual lifts that are included within it?
ANSWER
There are many facets of tactical fitness and strength is just one. Further, strength not only impacts performance, but also durability.
The issue you raise can be a problem if there is a major imbalance – like being able to do 45 pull ups but only begin able to bench 75% of your bodyweight.
You and your partner are close to the standards and there for the relative strength assessment. What this means in your training is you don’t need to do a strict, 12-week strength cycle at the expense of your work capacity and endurance. Keep training strength, but keep your eye on the ultimate goal – mission-direct fitness.
It’s on me now to develop a work capacity and endurance standard(s). We’ve attempted the work capacity standard before and need to revisit it. Endurance is an area we haven’t focused on in terms of a set standard(s) — both unloaded running and rucking.
Next step for you would be to take the Operator Ugly Assessment (http://mtntactical.com/fitness/operator-ugly-fitness-test/) … which assesses strength, work capacity, and endurance in one test. I don’t know if you’ve taken this yet.
For me, finally, will be to merge the relative strength assessment, work cap and endurance standards, and Operator Ugly into and updated tactical assessment. I’m still thinking this through.
– Rob
QUESTION
Hi I am going for eod navy and I have 6-7 weeks so what kind of program would u recommend for me. Please let me know.
ANSWER
I’d recommend the BUD/s V2 Training Plan: http://mtntactical.com/shop/buds-training-program/
– Rob
QUESTION
Two questions-
1:what do you recommend for increasing mobility? My squat form is terrible, I can’t do the wall squat test with my toes against the wall without falling back or overhead squat to save my life haha
2: currently attending rasp, your program helped a lot but now we have more free time to work out on our own, what do you recommend doing in the gym to keep up strength for rucking and for the RPAT?
Thank you.
ANSWER
I’d recommend plans from the Greek Hero series (http://mtntactical.com/shop/greek-hero-training-packet/), beginning with Hector. Squat form – elevate your heels on a pair of 10# plates. As you improve, decrease the size of the plate – 5’s, then 2.5’s, then nothing. As well, purchase a pair of weightlifting shoes for your strength work. I recommend these: http://mtntactical.com/all-articles/mti-endorsed-gear/adidas-powerlift-2-0-3-0-weightlifting-shoes/
– Rob
QUESTION
I am a Staff Sergeant in the Army and preparing a packet for 160th SOAR. What plan/Plans would you recommend for preparation.
ANSWER
I’d recommend the Ruck Based Selection Training Packet: http://mtntactical.com/shop/ruck-based-selection-training-packet/
Good luck!
– Rob
QUESTION
Hope all is well. I am in processing for USMC OCS and I’ve just completed your USMC pft program with pretty good results (19 pull – 100 crunch – 21:00 min. 3 mile).
The class I’ll be going to ships in June 2017, and I’ll have to continue running monthly PFT’s with the OSO office until then. I wanted to ask you what “pipeline” of programs you would recommend until then.
I was thinking of repeating the PFT plan, but saw that the USMC OCS plan has pft work in it. Would you recommend switching to that?
I was thinking doing the USMC OCS plan, then 1 or 2 of your military athlete plans (perhaps from the virtue series?) and then repeating the OCS plan before shipping.
Any advice you could give would be greatly appreciated.
Thanks again for all you do.
ANSWER
Your plan is solid. For the 1-2 military plans between running through the USMC OCS plan, I’d recommend any two plans from our new “Green Hero” packet: http://mtntactical.com/shop/greek-hero-training-packet/
– Rob
QUESTION
SAR Tech is Search and Rescue Tech. Our direct American counterparts would be the PJ’s, but our SAR role is non-combat based. I also mentioned I’m a VOL Firefighter, and I’ve been doing your Hotshot/Smokejumper Pre-Season program for load bearing training (awesome stuff, btw). The kicker for me here is, SAR Techs are a mix of your PJ’s, Rescue Swimmers, Combat Divers, and with a heavy dose of Mountain and Arctic Operations thrown into the mix, most always under load. They operate in all climes and conditions across my great nation, including rescue at sea (above or below water), more often than not parachuting into some pretty austere conditions and places. The only need for weapons focused training is to ward off the occasional Polar or Grizzly Bear, but they aren’t rocking M4’s to do it with. They are also heavily indoctrinated with wilderness survival training, IOT keep themselves and their patients in safe keeping until follow on rescue is conducted. They receive advanced medical training, and are members of a rotary aircrew. In short, for being a non-tactical operator, these guys are pretty badass (personal opinion).
So, my question is this: is there a program I’m missing that you’ve produced that would help to focus my training? You have a very wide berth of training doctrine for mountain, tactical, rescue, et al, but I’m wondering if this is a hybrid animal you’ve yet to tackle. I’m hoping I’m wrong and that I should have looked harder. Or would a combination of programs be suitable for work up progression? I know you teach that functional and performance based fitness gains should be cumulative, and I agree, so would that be another approach?
I thank you for taking the time to read my query, any insight would be helpful.
ANSWER
I’d recommend the Border Patrol BORSTAR STC Training Plan: http://mtntactical.com/shop/borstar-stc-training-plan/
It combines all of the elements your after … rucking, swimming, cals, work capacity smokers, etc. It’s no joke.
– Rob
QUESTION
I was wondering where you should continue the Ranger school program if say for example, I go out to the field for almost a week or I skip a couple of days to rest after doing smoke session PT in the mornings for a Ranger/Sapper train up program held by my unit.
Should you continue where you left off, restart the week you were currently on, etc?
ANSWER
This is a tough question and I’m not sure I know the best answer. The Ranger Plan, like all our sport specific plans, is progressive – i.e. it builds upon itself. You’ll know if you are working through it too fast if you’re not making the progressions in the plan.
Obviously, you won’t lose all the fitness gained during your field time. My initial suggestion is to restart the week where you left.
– Rob
QUESTION
Hi Rob! I am interested in purchasing the ruck based training selection V5 program but I am wondering if there is a possibility of working in a swimming regiment into that specific program? Or can you suggest a swimming program that provided separately will complement the ruck based V5 program?
ANSWER
Best would be to complete one of the selection programs that do include swimming – DEA FAST, BORSTAR, BUD/s V2, DEVGRU, USAF CCT/PJ/CRO, USMC MARSOC A&S, USMC Basic Recon Course.
The volume in the Ruck Plan is very high – it is in these other plans, but swimming is integrated, not added.
If you’re determined, I’d suggest the Swimming Improvement Training Plan: http://mtntactical.com/shop/swim-improvement-plan/, either as 2-a-days where there’s room, or by alternating days, ie. Ruck Plan Monday, Swim Plan Tuesday, Ruck Plan Wednesday, etc.
– Rob
QUESTION
Hello, Anthony Hill and I have been working out and trying to prepare to join the Air Force in their TACP position. I am wondering what training plan would be best for me. I committed yet except trying to be prepared before I join so I know I’m able to pass the PAST test.
ANSWER
If you want to concentrate on the PAST, I’d recommend our USAF PAST Training Plan: http://mtntactical.com/shop/usaf-past-training-plan/
To prepare for the TACP Course, I’d recommend our TACP Plan – It also includes focused PAST plan: http://mtntactical.com/shop/usaf-tacp-training-plan/
– Rob
QUESTION
Hey Rob,
I just purchased the big 24 and 6 week fat loss program. I was wondering what a suitable alternative would be for the 40m shuttles. I have limited space, however, i do have treadmill.
ANSWER
If I remember right, Big 24 had 300m Shuttles broken down into 25m lengths.
Fat Loss has 40-foot shuttles.
Best would be to be resourceful and go outside. We complete shuttles outdoors in the parking lot, sidewalk, or yard/park all the time.
Next would be to do timed spin bike intervals – based on time, not distance.
– Rob
QUESTION
I have been following Military Athlete since 2009. I accredit MA for helping me get through cancer, I was given 30 days to live due to the tumor being attached to my heart. They had no idea how I was still competing with others. I also accredit the MA program for getting me back into fighting shape and back into my job as a police officer. I sincerely thank you for what you do.
My question right now is off of running requirements within your program. Due to being stubborn and not going to, or not following the doctors orders during my tenure of 11.5 years in the Marine Corps I have severe plantar fasciitis. Also I have extreme Achilles pain when I run due to multiple breaks of that joint and surgery on the shin.
What is something that I can substitute for running? I have access to multiple different stationary machines, and I like to cycle. I can with minimal pain ruck with weight. I can also do the sprints.
So if there is a good, better, best substitute for running, what would you recommend?
Also if the program called for 4 miles of running, what would you say the equivalent would be?
ANSWER
Thanks for the note and am glad our stuff has worked for you over the years. It speaks well of you that you’ve been professional about your fitness.
Best is to work through the injuries and run. The issue is transfer to your job – the programming should be transferable, and unless you’re a a bike officer, you’re on your feet.
Cycling would be next best. When you make the sub, think time, not distance. So if the session calls for a 4 mile run, assume you’d run 9 minute miles and spin for 36 minutes.
– Rob
QUESTION
Hey Rob, just some background for you. I am currently trying to get into the US army. I have a few months before I will recieve word about a waiver that I am trying to get approved. On top of that, I’d have a few months wait for my ship date. Id like to serve in the 75th ranger regiment. My fitness stats right now are,
- 2 minute pushups: 81
- 2 minute situps: 65
- Pullups:15
- 2 mile run: 12:30
- 5 mile run: 37:00
As for the weight room my squat has always been extremely weak. The most I could ever do is 185 lbs. Other lifts are the same except my bench press. I can bench about 225 for 5 reps.
Now onto my actual question. I want to enter basic and eventually rasp in the best possible well rounded shape. I was wondering if you think following the virtue series or the Greek hero series. Or any of your other programs would best help me?
ANSWER
I’d recommend you start with the Virtue Packet (http://mtntactical.com/shop/virtue-series-packet/) and it’s first plan, Humility. It’s awesome stuff.
– Rob
QUESTION
I’m a new french customer. I bought Four plans (chassis integrity plan, drylands ski training plan, in saison ski maintenance et monster factory). Thank you for your fantastic plans. I have two questions. I’d like to know how long my plans will stay in your web site ? I am 49 years old. I’m pretty much in shape. I go skiing a week in early February. And one week at the end of March. What plan advises me you in December and January. And in February and March to get fit.
Thank you very.
ANSWER
You’ll have access to these plans as long as we’re in business.
Start now with Monster Factory Strength, then move to the Dryland Ski Training Plan in the weeks before your February Ski Trip.
After your February Trip, complete the In-Season Ski Maintenance Ski Plan.
– Rob
QUESTION
Dear Sir,
I am a former Marine and I am wondering if I can “access” your “Busy Operator” program. Is your program in digital format? I am a 57 year old former Marine who prides himself on maintaining a high level of “readiness. Do you have any suggestions on programs appropriate for me?
thanks,
ANSWER
All of our training programs are for sale and certainly you can purchase any you want. I’m 48 and still complete our military programming, and several senior tactical athletes, especially on the LE and Fire/Rescue side, complete the programing into their 50’s. It all depends upon your level of fitness and your comport in a weight room.
Busy Operator is a great, efficient training plan – if you’re fit and know your way around the weightroom, it would be a great plan for you: http://mtntactical.com/shop/busy-operator-training-plan/
Not sure? A great place to start our programming is the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
QUESTION
I’m a 52 year old CSM in the New Jersey National Guard. I have always used body weight exercises and moderate running to stay in shape. It has worked for me I can still ruck with the young guys and meet the 17 year old APFT standards. However I am feeling my age. Rucking is much harder than it used to be. I like the appeal of your plans because they are for the soldier. My problem is because I was never into weights I worry about my form. I’m nowhere near Wyoming to train with you so what do you suggest.
ANSWER
I’d recommend you begin our stuff with Humility: http://mtntactical.com/shop/humility/
Humility is a military-direct training plan, which combines bodyweight work, intense dumbell-focused work capacity efforts, and loaded running (IBA/25# weight vest). It will be a great introduction for you into our methodology, and a great “base” plan to move you into the weightroom next for some solid gym-focused strength training.
Here is more on Humility: http://mtntactical.com/fitness/plan-focus-humility/
– Rob
QUESTION
I’m needing some advise on programming and would love to utilize your plans to achieve my goals. I’m a 34 year old male, background is football and lifting as a kid/early 20 year old. After several years of inactivity I picked up trail/mountain running and climbing when i was 24 and stayed relatively active from then till 30 and completed some ultras in good form and tackled some good alpine climbs. After having kids 2 years ago I pretty much went completely sedentary other than my job and got soft and fat.
Recently I realized I really needed a change in my lifestyle and aerobic activities wasn’t exactly what I needed. I picked up a copy of Starting Strength a little over a month ago and put in 4 good weeks and saw good strength gains quickly and was enjoying squatting for the first time in a long time, BUT, 2 weeks ago I tweaked my lower back and stopped lifting to let it heal.
Though I enjoy and believe in the lifts and programming in Starting Strength I don’t feel like it fits perfectly into my goals and has put me in the deep end too fast.
I’m 5’10 190 with roughly a 20% body fat. My goals are to get my body strong as possible while keeping relative strength, lose body fat, and maintain some level of fitness so I can get out and trail run or peak bag occasionally. I have a membership at a gym with all the equipment for olympic lifts. Also I’m planning a big game hunt for opening week here in Colorado next year and am planning on purchasing your program in June/July. What plan or plans and succession would you recommend for me. Thanks!
ANSWER
Given your back now, I’d recommend you begin our stuff with the Bodyweight Foundation Training Plan: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Don’t be fooled by “bodyweight” this plan is no joke – and includes both bodyweight strength work as well as running and hard work capacity. It’s a great place to jump-start your fitness.
– Rob
QUESTION
I’m trying to select the correct training plan for me based on my goals but I’m having trouble choosing. Here are some of my fitness goals and the functions I’m looking to enable myself to perform:
Goals:
- – Prioritize durability and injury prevention, particularly in my hips and core
- – Increase overall upper/lower body strength
- – Preserve strengths (running) while overcoming weaknesses (core stability, upper body endurance)
Functions:
- – Moderate alpine climbing (mostly non-technical)
- – Conditioning for extended strenuous backpacking/rucking in varied climates/terrain
Thank you in advance for your feedback!
ANSWER
I’d recommend the “Greek Heroine” set of Mountain Base Training … Helen, Artimes, Atalanta, Danae.
You can purchase the packet of 4 plans here (http://mtntactical.com/shop/greek-heroine-training-packet/) – or purchase them individually one at a time.
These plans cover the areas you want to train, and also train focused climbing fitness 1-2 time/week.
QUESTION
I have been using your programs for almost a year. Currently, I am finishing up the military athlete strength packet Rat 6, ultimate meathead, and 357 strength. I am curious what the next course should be. I am around the military relative strength limits for my weight and would like to keep those but improve my endurance, i.e. running and rucking while trying to save the gains I made in strength. My question is what program or programs would i look at next?
ANSWER
Next, move to the Greek Hero series of plans.
These plans deploy our most recent evolution of fluid periodization and concurrently train relative strength, work capacity, endurance (running, rucking), chassis integrity, tactical agility.
You can purchase them individually, or get the packet (http://mtntactical.com/shop/greek-hero-training-packet/). As well, all these come with an Athlete’s Subscription to the site.
– Rob
QUESTION
Just read your article on implementing programming at a line unit and unfortunately you are exactly right about the problems and challenges of this. I am in the military myself and over the years I have experienced exactly the sort of challenges you discuss.
I have just recently become a platoon sergeant and the fitness of my men is a priority. I try to educate and guide my men so they can train well in their own time but ultimately I must take responsibility for group fitness. I agree with you that the “big boys rules” approach doesn’t cut it. To that end my weekly schedule for the men will be:
- Monday – Run 4-12 miles OR interval running
- Tuesday – Strength/Conditioning ( functional and work capacity biased)
- Wednesday – Combatives OR sport specific drills (Eg obstacle courses,rope/ ladder climbing)
- Thursday- Strength/ Conditioning
- Friday- Rucking 2- 12 miles with 25-80 lb. ( weeks with long runs have shorter rucks and heavier rucks are shorter distance).
The schedule is pretty vague but that gives me the flexibility to implement it within our circumstances. On those weeks when we can’t train everyday Friday and Wednesday sessions are priority. I am building up a library of workouts and drills that I can run at short notice especially stuff that requires minimal equipment and isn’t technically difficult to execute (Eg I am not going to try get my guys doing snatches for time).
Your website is my primary resource. Thanks for the work you and your guys put in. Let me know what you think of my approach.
ANSWER
Thanks for the note – it’s especially important to hear from guys like you in the trenches.
You’re initial approach is solid. I’m assuming you can avoid PRT, and have some equipment access for the strength work on Tuesdays and Thursdays. On your endurance work – make sure you’re using progression … i.e. not a 12 mile run out of the gate, but build up to it.
– Rob
QUESTION
Regarding the relative strength assessment (http://mtntactical.com/fitness/strong-enough-take-mti-relative-strength-assessment/), specifically upper body pushing and pulling, why is the pushing assessment a 1RM test while the pulling is a body weight for rep test?
In the interest of trying to compare similar motion and strength could the push test be something with bodyweight for reps?
1. Max dips x (BW X .10)
or
2. Max bodyweight BP x (BW x .10)
Conversely could you make the pull assessment a 1RM bent over row?
Thanks for your time and continued efforts in the field of Tactical Athletic Performance.
ANSWER
I’ve never found a pulling 1RM which could be completed strictly. We’ve tried 1RM pull ups in the past and it hasn’t worked well – issues with bucking and kipping and full range of motion.
In our Alpinist Fitness Assessment (http://mtntactical.com/fitness/the-alpinist-fitness-assessment2/) we do both max rep pull ups and max rep dips, and look to see a balance there in terms of reps – ideally a upper body press/upper body pull balance. But these become a test of strength endurance for many. I just had one guy do 37 pull ups and 73 dips!
In this test, though I can’t get a solid 1RM pulling strength, I can get a 1RM pressing strength (bench), so I used it. It’s not perfect, but it works.
1RM bent over row? No … have you ever seen someone do a heavy bent over row without jerking and cheating? I haven’t. In the past we’ve even tried Reverse Bench Press (http://mtntactical.com/exercises/mnt3189-reverse-bench-press/) but it’s not direct – because of the bottom of the bench not allowing a full pull to the chest. These last few inches of pull are the hardest.
I do suspect my pull up conversion is too high … and may need to drop it some. We’re learning more as more athletes complete the assessment.
– Rob
QUESTION
First of all, thank you for all of your workouts. They have inspired me to get my own garage gym and really get into fitness more than ever before. I am in the military and preparing to take a law enforcement PT test as part of application process (similar to Cooper Test). I plan on completing the Cooper Test Preparation, but I would also like to keep some strength training. I plan on doing eith Big 24 or Rat 6 as part of a 2-a-day plan. Does this make sense or would another combination be better. Thank you for everything
ANSWER
I’d recommend Big 24 but cut down the rounds to 6x per exercise. Watch the Cooper Plan progressions … if you’re not making the progressions, stop the 2-a-days.
– Rob
QUESTION
Good morning,
I’m planning to purchase the SFOD-D training program, I previously purchased the SFAS training packet. Based on that, which SFOD-D plan should I purchase?
By the way, sincere appreciation for y’alls work. I recently came back from SFAS and was completely prepared physically for what we faced.
I appreciate the support!
ANSWER
Thanks for the note and congrats on SFAS!
All you’ll need is the SFOD-D Selection Training Plan: http://mtntactical.com/shop/sfod-d-delta-selection-course-training-plan/
– Rob
QUESTION
You have a lot of programs and im wondering would suit me best.
Doing alot of hiking, some cross country sking and glaciers. The goal is to climb Mount Blanc (4400 mters aprx) next year and a smaler peak in the Himalayas (6000 meters aprx) the year after.
Done the highest peaks i Scandinavia and a couple of hikes in the US (Zion, Yosemite etc) and are now in ok condition but would like a specifik program to reach my goals.
For the pupose of hiking/scarmbling 4000- 6000 metres peaks, multiday cross county sking and glacier Walking. With program would you recomend?
ANSWER
I recommend you start our stuff with the Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/
– Rob
QUESTION
Hey Rob, I have a question. I’m over halfway through hector and it’s great; I’ll definitely be keeping my subscription. I was wondering your thoughts on my plan. I want to gain some weight, add about 10 pounds. After I complete hector, how should I go about doing the hypertrophy program and maintaining the cardiovascular fitness I’ve gained from the operator sessions? Should I add sprints or running, or will that stop me from gaining weight? Thanks!
ANSWER
There’s always trade offs when you focus in one area – and there will be here too. The Hypertrophy Plan does include 10 minutes of hard work capacity (sprints) 1x/week … but you’ll likely lose endurance. If you add in running via 2-a-days, you’ll likely dampen the mass gains from the plan.
So I don’t have good answer for you.
A good compromise might be the Operator Ugly Train Up – which has put some mass on guys, and Achilles – which is one of the Greek Hero Plans, but has a solid strength focus via super squats programming.
– Rob
QUESTION
I have a couple questions regarding the Ice Climbing Pre-Season plan.
1.) The one arm lock-off exercise: Can you please describe what this is? I know you state that it should be self-explanatory, but I’m a little confused. Is this the same as the example in your video library?
2.) Would you recommend keeping the plan unchanged during the season or adjust? Said a little differently, ice is starting to form here in Colorado and I imagine I will be getting out in a week or two. I have just started the training plan and I am curious if you would recommend training Mon. – Thurs., Friday off, and ice climb Sat. & Sun.?
ANSWER
1. Same idea as a one-arm lock-off rock climbing…. get on a system board, and place your left tool high on a hold, and your right tool at shoulder height. Pull in with your right arm, bringing your hand all the way to the side of your chest – you should get a good right bicep pump. Hold for prescribed time. Rest prescribed time, then repeat with the left hand.
2. Absolutely. You don’t want to be fatigued going into the weekend climbing. Rest Friday for sure and Thurs if needed.
– Rob