QUESTION
I am 50 years old and live in Park City, Utah and have a few workouts left on the Post Rehab Leg Injury Training Plan that I purchased in August. It has been a great program for me but has taken a few months to complete due to work travel in addition to a few late season endurance mountain bike races and cyclo-cross season. The workouts generally “crushed” my legs so typically only did 1 workout during race weeks. My question is what program would you recommend next? Below is a little info about me, my goals and weaknesses.
Condition:
- Partial knee replacement in January of 2015 (medial side) – several other knee surgeries (on both) which are bone related.
- Overall good fitness – Endurance Mountain Bike Racer (50 and 100 mile events)
- Former collegiate ski racer (alpine)
Goals:
- Increase strength/power on bike
- Increase strength/endurance for winter sports – backcountry skiing, alpine skiing, skate skiing, and fat biking
Weakness:
- Strength/power in legs, especially surgically repaired right.
- High end power (Raced Cyclo-Cross this season to address & was great experience)
Schedule:
- I travel 3 days/week for work so sometimes workouts are challenging. Try and find local gyms on the road
- Have a cycling coach and will be focusing on high torque workouts this winter (mainly trainer and fat bike)
- Started working with Lesley Paterson in April and made significant gains this year.
- Another goal is getting better at a consistency and not missing workouts
- ealistically can dedicate 3 days/week to gym/strength training.
- Will also be combining the Winter sports mentioned above.
- Look forward to your feedback and let me know if you have any additional questions.
ANSWER
Now I recommend you focus on dryland ski training. Two Options:
1) Dryland Ski Training Plan V4: http://mtntactical.com/shop/dryland-ski-training-program/
2) 30 Minutes/Day Dryland Land Ski Training Plan: http://mtntactical.com/shop/30-minutes-per-day-dryland-ski-training-plan/
Benefit of the 2nd plan is it’s limited equipment – you could complete in any motel fitness area with a set of dumbbells.
– Rob
QUESTION
What is the best training plan to use for “The Activity” selection?
ANSWER
Others have used the Ruck Based Selection Training Plan successfully for The Activity: http://mtntactical.com/shop/ruck-based-selection-training-plan-v5/
– Rob
QUESTION
My fire department just received a grant to provide functional movement screening to our members. I recall one of you newsletters that mentioned the FMS and its ability to predict injuries. I seem to recall that you mentioned that you found it more accurate when paired with a run test but I can’t seem to tract down that email. I was wondering if you had any other information that might be helpful in implementing and utilizing FMS screening.
ANSWER
I thought the FMS was “The Bomb” a few years ago – flew to Phoenix to get certified, deployed it with all my athletes, implemented the super geeky corrective exercises …. and found it didn’t work. Further, found many of the studies the guy who created it also found it didn’t work. What seems to work best to predict durability is fitness. Duh…..
I wrote it about my experience recently in the essay, My Biggest Programming Mistakes…. Here: http://mtntactical.com/all-articles/biggest-programming-mistakes/
– Rob
QUESTION
Thanks for the recommendation of Operator Achilles. It was great. I’m on the unload week right now. One question, my cranky shoulder seems to flare up with lots of power cleans, so you have any suitable substitutes? Last week I swapped them out for kettlebell swings, which don’t seem to bother my shoulder.
Also, should I just roll back into the LE sessions or would you recommend another program? As always, thanks for the great info and the commitment to helping us stay fit. Have a great Holiday.
ANSWER
Power Clean Sub? Loaded Squat Jumps no heavier than 95#. Keep the rep scheme the same.
Yes on LE Sessions. Any of the Spirit series plans and/or the daily sessions. Start at the beginning of the most recent cycle.
– Rob
QUESTION
Hey man, I am a specialist (actually received word that I’m being promoted) in an Infantry unit for the Louisiana National Guard. I am striving to join 2/20th group in Mississippi. With that being said I definitely need a workout routine to help prepare me for not only SFRE but also for Selection. My last APFT I scored a 270 in the 22-26 age group, maxing both sit-ups and push-ups, but only getting a 70 on my run. Currently I run a 15ish minute 2 mile, and when I’m in pretty decent shape I run 14s. I understand that this is a weak point for me, which workout plan do you recommend I use to properly prepare me as well as one that will drop my run times?
Appreciate the help!
ANSWER
The SFRE Training Plan includes specific programming for APFT – including the two mile run. As well, the plan has a 5 mile assessment and follow – on progressions. Finally, it will prepare you for the other elements of selection. Start there: http://mtntactical.com/shop/sfre-training-plan/
– Rob
QUESTION
I’m starting a new job, I’ll be working 12+ hours for 14 days then I’ll have 7 days off. The 14 day I’ll be in a hotel what plan or plans would be good for me?
ANSWER
Stuck in the Motel Training Plan: http://mtntactical.com/shop/stuck-in-a-motel-training-plan/
You get access to this plan with a subscription – or you can purchase at the link above.
- Rob
QUESTION
My sister has been expressing interest in joining the NSW Police Force. I’ve recommended your programming to her. The PFT requirements are handgrip test (35kg per hand) plank (90 seconds) vertical jump (30cm) push ups (25) Illinois agility test (<20) beep test (7.1). The requirements aren’t difficult to achieve, but what program would you recommend to achieve well above the minimum requirements and to be physically prepared for training at the NSW Police Academy?
ACADEMY
The 3 weeks directly before the academy, I’d recommend the LE Athlete Fitness Assessment Training Plan: http://mtntactical.com/shop/le-athlete-fitness-assessment-training-plan/
Between now and then I’d recommend the plan progression in the LE “Spirits” Packet: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/
All these plans also come with an Athlete’s Subscription.
- Rob
QUESTION
Rob, I am a week from getting surgery for a sports hernia. The doctor is saying 6 weeks rest with very limited activity. I do not think I can be that inactive. I was looking for a workout of yours to hold me over until I am cleared. Any suggestions?
ANSWER
I can’t help you here. I’m not a doctor and all of our stuff has a high level of intensity.
- Rob
QUESTION
I am shopping around for a PT Plan, APFT. My background:
Former Grunt, just reenlisted into the reserves as an 31b. Current law enforcement officer here in NJ. I just want a plan that will get me a decent APFT score that doesn’t require me to buy too much equipment. I’m ok with buying some equipment.. I have a gym membership already and not overweight by any means, just can’t seem to find any motivation with the work out plans i’ve found online.
What plan do you suggest?
ANSWER
Focus specifically on the assessment with the APFT Training Plan: http://mtntactical.com/shop/apft-plan/
Equipment? All you need is a stop watch and a track.
Good luck!
– Rob
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QUESTION
I love your site and the amazing programs you offer. I am having a hard time choosing the best one for my fitness level. I want o work up the to harder programs but need one to get started. My fitness level is ok, but I am about 20lbs overweight. I hike every weekend and lift weights weekly, just started getting my diet in check. I want to achieve overall body fitness and core strength. My limitations are I have bad knees, so I can’t run very much. Would you be able to recommend a good hard begiinering program?
ANSWER
I’d recommend you start with Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
This plan does include running …. I’d recommend you walk/run the prescribed distance. If this won’t work, bike or spin and double the prescribed distance.
– Rob
QUESTION
What training plan(s) would you recommend to prep for the USAF ALO PAST/pipeline?
ANSWER
I’d recommend the USAF TACP Course Training Plan. It includes focused training for the PAST: http://mtntactical.com/shop/usaf-tacp-training-plan/
– Rob
QUESTION
I was listening to a Podcast on The Hunt Backcountry surrounding your programming and am interested in trying it out. I just have a question surrounding which program you would recommend.
A little bit of background about me is I am a police officer in Northern British Columbia and am an avid backcountry hunter for Elk, Moose, Goats and Sheep. In the winter time when I am not hunting goats, I do quite a bit of backcountry AT skiing.
As far as my fitness background is concerned, I have been doing Crossfit for the last 5 years however I would like to focus my training more towards the backcountry and needs of being a police officer vs just general fitness.
ANSWER
You’re a tactical athlete first, and my position is that your job-related fitness must take precedence over your recreational fitness. Your own safety and that of your fellow officers could depend upon it.
The two can work together under our approach. Specifically, I’d recommend training for your job until the 6-8 weeks directly before your hunting season starts, and the backcountry skiing season begins. Directly before these seasons, step out of LE Athlete training and train sport-specifically for those seasons. Then in-season, and between seasons, drop back into the LE specific programming.
Our mountain and LE tactical programming share several attributes including strength, work capacity, and chassis integrity. But there are differences – endurance (running, uphill hiking under load) is a major emphasis of our Backcountry Skiing and Backcountry Hunting training plans – but endurance is not a major focus of or LE Patrol/Detective programming.
Upper body hypertrophy and strength is a focus of our LE programming, as is sprinting ability and repeat-sprinting based work capacity, along with tactical speed, explosive power and agility. Extra upper body strength and mass is simply extra weight to carry uphill for backcountry hunting and skiing, but is an important deterrent to bad guys for your job.
You can see the conflict here. It’s more pronounced with LE officers who are also competing endurance athletes like triathletes. Training to get the upper body mass, total body strength, sprinting ability, and tactical agility for their job can works against the endurance training needed for their sports competition and vice versa.
The same is true for you as a recreational mountain athlete. You would be lighter, and move better in the mountains if you could train our mountain base programming between seasons, but this could cost you on your job. And the job comes first.
Specifically, in season and between seasons I recommend you follow our LE Athlete programming. To start, I’d recommend you begin with the LE Athlete Fitness Assessment Training Plan: http://mtntactical.com/shop/le-athlete-fitness-assessment-training-plan/
Next, roll into the “Spirits” series of LE plans: http://mtntactical.com/shop/law-enforcement-spirits-plan-training-packet/
You’re too late for this year’s bc skiing, so next summer, 8 weeks before your hunting season starts, drop out of LE specific training and complete the Backcountry Hunting Training Plan: http://mtntactical.com/shop/big-game-hunting-training-program/
Sorry for the long-winded answer. Long day.
Email back any questions.
– Rob
QUESTION
I need a program to prepare me for Texas DPS SRT selection process. It consist of a 1.5 mile run Max push and Max sit ups just to make selection. After that its pretty much become a smoke session including a team log run an obstacle courses and running while wearing a 45 lbs vest. It’s a 3 day process. I don’t have a specific date when selection is gonna take place but it’s held twice a year maybe 3 to 4 months from now. What program do you recommend.
ANSWER
The 7 weeks directly before selection, complete the SWAT Selection Training Plan: http://mtntactical.com/shop/swat-selection-training-plan/
This includes focused programming for the PFT (run, pull ups, sit ups), but also programming for the 3 day beat down including O-Course work, work capacity sessions, strength for durability etc. It includes a taper into the event.
This gives you 6-10 weeks before you begin this selection plan. I’d recommend you complete 1-2 of the plans from our “Gunmaker” training packet of SWAT/SRT-specific plans (http://mtntactical.com/shop/swatsrt-gun-maker-training-packet/). Start with Ruger and add Glock if you have time.
Good luck!
– Rob
QUESTION
Good evening. For the past few years I have used the North Face app to access your workout routine. This year obviously that isn’t an option which I understand. I want to purchase the program that is most similar to the one that used to include the loaded front squats, jumps squats, hip hops etc. is it the dry land ski program. Thanks.
Here is our Dryland Ski Training Plan:http://mtntactical.com/shop/dryland-ski-training-program/
– Rob
QUESTION
Three questions:
What is your opinion on training with a heart rate monitor for running /rucking?
What is your stance on aerobic vs anaerobic conditioning?
Finally, what do you guys think of the functional movement screening?
Thank you.
ANSWER
1. Won’t hurt … We deploy scaled pacing knowing many guys won’t have heart rate monitors and most have stop watches.
2. The real question is if you can achieve the same benefits doing anaerobic intervals rather than long, slow endurance work. In our experience you can’t. Even if there is transfer aerobically, there isn’t in terms of slow twitch muscle conditioning and connective tissue conditioning.
3. Not much. See here: http://mtntactical.com/all-articles/biggest-programming-mistakes/
– Rob