Kudos
Coach, I wanted to say nice job on Hypertrophy & Rat 6.
Started the two right after SFAS, at 150lbs. Ate everything during Hypertrophy, finished it at 165-168 depending on time of day. Ate clean, but lots of carbs through rice. Did a 1 week deload, then started Rat 6. Weights are before-after
Bench 245-275
Strict Press 135-165
Power Clean 200-225
Clean & Jerk 200-245
Front Squat 220-295
Deadlift 315-375
*I replaced squat clean with full c/j, and hinge lift with full deads.
Current weight is about 175, below 10% body fat.
Planning on doing valor again next then restarting the 3 over again in order.
Thanks again coach!
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Question
I’m currently training up for Assessment & Selection in March for USASED. I was wondering if the Ruck Based Selection Program that you offer is the right program for USASED or should I go with the SFOD-D Selection Course?
Answer
I’d recommend the Ruck Based Selection Program beginning the 8 weeks directly before selection. Others have used this plan successfully for your selection.
Good luck!
– Rob
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Question
First, thanks for your commitment to continually improving your organization. I had a question on strength standards. What is the thought process behind those specific percentages of body weight for each lift? What guidance do you have on going above the target weights for each lift if you’re meeting them? Any insight you can provide would be great, thank you.
Answer
I assume you’re referring to the Military/Tactical Athlete Strength Standards, so I’ll answer in reference to those. You’ll note that the Mountain standards are lower …. mountain athletes don’t have the load carriage commonly demanded of military/tactical athletes.
MILITARY/TACTICAL STRENGTH STANDARDS
LIFT MEN WOMEN
Front Squat 1.5x BW 1.0x BW
Hinge Lift 2.0x BW 1.5x BW
Bench Press 1.5x BW 1.0x BW
Push Press 1.1x BW .7x BW
Squat Clean 1.25x BW 1.0x BW
Squat Clean+ Push Press 1.1x BW .7xBW
Why did you use Relative Strength (strength per bodyweight) vice Max Effort Strength (most you can lift)?
Most of what a tactical athlete does is move his her own body over ground – thus relative strength is of primary importance. As well, by using relative strength, we could automatically scale strength standards based on body size.
How did you come to these numbers (1.5BW for Front Squat, etc.)?
Two things drove me to these values. First, strength is not the only fitness demand for tactical athletes. Tactical athletes are not power lifters or olympic weight lifters who have no endurance or work capacity demands. In addition to strength, tactical athletes need work capacity for short, intense events – especially sprinting, endurance (long patrols, rucking), and stamina for long, multi-modal events or multiple events over a long day. One of the truths of strength and conditioning programming is to get someone really strong, you have to sacrifice work capacity, stamina and endurance. These numbers are what I’ve found we’ve been able to build into athletes while also building and improving these other attributes. As well, in working with many tactical athletes from multiple units and communities, I’ve found these values within reach for most. Finally, these numbers are not set in stone. Over the years I’ve continued to change them as I’ve garnered more experience. Most recently, I dropped the push press value.
Front Squat?
It’s a great test of anterior lower body strength (quads), mobility, and core strength. As well, it’s a safer exercise to take to 1RM than the back squat for most athletes as they can easily dump the barbell. Finally, for the balanced athlete, his front squat and bench press 1RM will be very close – and by asking athletes for these numbers I can quickly identify an upper/lower body strength imbalance.
Bench Press?
Classic test of upper body strength, most guys want to do it anyway, and with the front squat, gives me a quick view of upper and lower body strength balance.
Hinge Lift?
Great test of posterior lower body strength (butt, hamstrings, low back).
Push Press?
The most “functional” upper body barbell exercise, and very simple compared to the jerk. Most guys can do it relatively well.
Squat Clean?
My second favorite total body lift …. easier to teach than the power clean, and great test of explosive power. (The Craig Special is my current favorite Total Body exercise….)
Squat Clean + Push Press?
Brings it all together – upper and lower body, in a classic test of total body strength. Take something from the ground, and put it overhead.
What guidance do you have on going above the target weights for each lift if you’re meeting them?
Careful there. Understand that you’re focus as a tactical or mountain athlete must be outside performance, not exercise 1RMs or Crossfit WOD finish times. Some guys are simply naturally strong, and can maintain their work capacity, endurance, stamina, etc. and go above these numbers. But not most. What I’ve found over the years is guys like doing what they’re good at … at the expense of where they need work. We’re working on establishing our work capacity and endurance standards, but if you meet these strength standards, and can still run a 80-mintute 10 mile, ruck run 10 miles in 120 minutes at 60#, run a 300m shuttle in 65 seconds, fin a great 1500m time, and go hard for 20 minutes doing 3x Hang Squat Cleans @ 135# plus a 75m shuttle sprint ….you’d be a well rounded tactical athlete!
Having these other, non-strength fitness demands isn’t a burden. It’s an opportunity not only to be well rounded, but also to have great variety in your training routine over the course of your career! It’s a great antidote to the “burden of constant fitness.”
– Rob
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Question
Still training away out here! Refreshing your memory I am tackling the Frozen Otter 24 hour/64 mile adventure hike on Jan 16/17. You started me out on the Humility program, which I loved. (Honestly I can’t wait for the event to be over so I can get back to it). Then a couple of week back you suggested I switch to the SFOD-D program. I realize the ruck component is in the workout however I’m not very satisfied with the program. I’m sure it’s awesome for a 20 year old stud, but it’s way over my head (53 years old and apparently not in very good shape!). I’m having to greatly modify everything to even stay in the range of what is assigned for the day.
I’m not asking for a refund, but do you think you could send me a couple of programs of similar value that are more in line with my level of fitness? Even if they have little to do with the event I’m training for at this very moment. Perhaps the program or two that follow the Humility? $79 was a good bit of money and other than kind of looking at it and saying “today is a ruck day, today is a strength day” I’m not getting the value out of SFOD-D. If you can I would greatly appreciate it.
Answer
Happy to refund your money, but won’t recommend another program for your event.
As I understand it, there’s no “special” finish line for the Frozen Otter for 54 year old guys. There’s one finish line for everyone, at the end of 64 miles of rucking at a 3+ mile per hour pace. This is moving.
The fitness demands to complete this event are the same regardless of the competitor’s age, weight, fitness or gender. You chose this event.
The rucking mileage in the SFOD-D training plan is designed to prepare Delta candidates for the increasing rucking distances and demands as they progress through selection including the 40-mile “Long Walk” at the end.
I’m hoping that the progressions in this plan, including it’s peak mileage over 20 miles at one hit, will give you the sport-specific fitness needed to complete your event – which was your stated goal.
Our sport specific training plans aren’t designed to entertain, be fun, or keep our athletes interested. They are designed to maximize outside performance for the specific mission.
Believe me, I know, grinding through this plan, on your own, in winter – when you’re rucking hours in the dark cold, sucks big time.
But having the discipline and fitness to “embrace the suck” and stay in the fight through these training sessions, will pay huge mental fitness dividends during your event. As you know, 90% of performance for these long sufferfests is mental.
The question for you is how serious you are about the event. And perhaps an honest evaluation of your fitness and whether or not you should participate.
From our other plans, one you may want to consider is the Backpacking Pre-Season Training Plan. Another option is to repeat Humility. But understand will prepare you for the Frozen Otter.
If you decide not to complete SFOD-D, pls email Katie, and she’ll refund you.
– Rob
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Question
Hope you are having a good holiday season.
I have been training with your programs for the last seven years.
I took a new job a year ago that has me traveling 4-5 days a week and I slacked off from my typical 3-4 days a week of training plus running.
Over the last year, I have been running more than the combination of SSD training and running. I have developed some overuse injuries.
I stopped running 4-5 times a week 8 weeks ago and jumped on the On Ramp program and only have run if prescribed by the program.
The injuries are much better.
I am planning on running the AT trail through the Shenandoah National Park, 107 miles, on 6-20-16. I want to finish it in under 24 hours. This will be a self supported run so I will be carrying my food, etc.
I’m 44 years old and I travel 4-5 days per week so this is what I am considering. The hotels I stay at have dumbbells up to #50.
Here is the plan I’m considering.
Running
Use the Run Less Run Faster program
3 runs per week – 1 speed, 1 tempo and 1 long run.
2 months out add a 4th run the day after the long run 1/2 to 3/4 of the distance of the long run.
Strength
Use the Stuck in a Motel program
Use the Strength sessions 3x per week until 2 months out and then go to 2x
What do you think? Is there another program you would recommend?
Answer
I think you should either chose another event, or plan to do a lot more running.
It’s possible you can run as little as you describe, and still finish this 100 miler – but boy will you suffer.
In general, I’m not one who believes you can short cut endurance training. You need to put the time doing the “mode” of the event.
Two general reasons for this … first is building the aerobic base needed go go long, relatively slow.
Just as important, especially for someone in their forties, is to build the ligament, joint, and muscle strength endurance needed for that many steps. Some argue you can short cut the aerobic component via intervals, etc …. and they could be right. But I’m not sure you can shortcut these strength and strength endurance elements – and until I figure out if you can – wouldn’t risk it.
As well, while I understand your travel schedule, the event doesn’t care. The finish line is 107 miles away for everyone.
What I’d recommend for this event is our Ultra series of training plans, finishing with the 100 mile plan (http://mtntactical.com/shop/100-mile-ultra-plan/). This plans begins with a 50-mile week and reaches 80.5 miles/week at the top of the progression, including a 31-mile run.
You can run the figures and see the training time that’s involved. May not be possible given your work schedule.
Another option would be to change your event. How about a Rim to Rim Grand Canyon Run?
– Rob
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Question
I hope your holiday is going well! Jan 2nd I’m heading to Airborne Holdover in prep for airborne school and Ranger Assement and Selection Process. I purchased your Rasp 1 program and I’m really excited to get started. While in holdover I literally have nothing but time on my hands so there’s no excuse not to be in the best shape of my life. My question is, do you have a program that would supplement the Rasp 1 program that I can use in the gym to build strength or even just a six day workout program for the gym? RASP 1 is pretty much running and rucking which is what I need but I definitely have the time to be hitting the gym hard. I just didn’t want to do something that wouldn’t be helping my gains. Any information would be great. Really appreciate what y’all do!
Answer
For any extra work, I’d recommend you focus on heavy strength in the weightroom. From our stuff, I’d recommend Rat 6 Strength (http://mtntactical.com/shop/rat-6-strength/).
You could do 2-a-days, 3x week – as long as your still meeting the progressions in the RASP plan. Do the RASP session in the AM, then the Rat 6 Session in the PM.
Follow the Rat 6 Sessions in order – don’t skip ahead or around – with one exceptions. Rat 6 includes a weekly work capacity session. Skip these.
If you find you’re not making the RASP plan progressions, drop back to 2x Rat 6 sessions per week.
Good luck at RASP! Excited for you!
– Rob
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Question
Greetings from Fort Bragg! A colleague showed me your programs last year here and there and I really enjoyed the variety and challenge. I just finished the on ramp session and I’m looking to purchase an operator plan. My overall goals are to build strength, lose fat, and improve running speed–consistent 8 minute miles for 10 miles as a baseline. I’m looking for your recommendation here, especially in conjunction with organized Army PT five days a week.
Appreciate your insight and thoughts. My thanks to you for all of your hard work and that of your team. I look forward to hearing from you.
Answer
My recommendation depends somewhat on the intensity of your Army PT …. some units are more serious than others. If it’s fairly intense – lots of bodyweight work and running, best would be to complement it with some focused gym-based strength training. From our stuff, I’d recommend 357 Strength: http://mtntactical.com/shop/357-strength/
If your PT isn’t as taxing, best would be to do Valor (http://mtntactical.com/shop/valor/) which combines gym-based work capacity, plus speed-over-ground focused running and ruck running.
– Rob
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Question
I’ve heard great things about your programming and would like a training recommendation as to which program I should use. I am planning to hike the Presidential Traverse in New Hampshire in one day this summer. From what I have read doing it in one day is considered a difficult task. It is about 20 miles and 10000 feet of elevation gain. Which one of your programs would you recommend I use as a train up for the hike. I am 48 years old and have a basic level of fitness to start with.
Answer
I’d recommend the Peak Bagger Training Plan (http://mtntactical.com/shop/peak-bagger-training-plan/), with one addition.
I’d add a long trail run on Saturdays:
Week Distance (miles)
1 7
2 7.5
3 8
4 8.5
5 9
6 10
Complete the plan the 6 weeks directly before your trip.
Between now and the? Subscribe to the website and follow the Mountain Base daily sessions, beginning at the start of the most recent cycle.
6 weeks out, drop out of Mountain Base and start Peak Bagger (which is one of the plans you get with your subscription.)
– Rob
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Question
I am a 41 yr old Firefighter/ Paramedic, SWAT medic, and Professional Ski Patroller. I still have 18+ years to go in my career. I did P 90X, Crossfit for several years, Rescue Strength for about 2 years, and recently did the firefighter and tactical programs from Exos. I’m writing because I really need some guidance. I’m 5’11” and struggle to maintain my current weight of 150lbs (maybe 6-7% body fat). People at work are amazed at how much I eat, yet it’s still clearly not enough. I don’t recover from workouts as quickly anymore yet I obviously need to stay in pro-athlete shape…because I am one. If I was to follow your program which one(s) would you suggest? You clearly are familiar with my professional demands physically so given my struggles with my bodyweight I’m curious what your thought are? I lost weight after stopping Cross fit. I just can’t handle to volume of work in Rescue Strength anymore, and 2 hour workouts from Exos are boring by yourself frankly. My work capacity is great but slightly fading with age it seems. My upper body is fairly strong (my 1 rep bench was up to 230). My legs suck; I can’t seem to make them grow no matter how many squats and deadlifts I do. I’d,love to gain 10 lbs of muscle and somehow keep my work capacity level… if that’s possible. Thanks for your time.
Answer
If you subscribe to the website I’d have you follow the LE Officer sessions – starting at the beginning of the current cycle (Hypertrophy).
If you’re hesitant to subscribe, I’d recommend you start our stuff with the Hypertrophy Plan for Skinny Guys (http://mtntactical.com/shop/hypertrophy-program-for-skinny-guys/).
Obviously, Eat, eat, eat – focusing on lots of good carbs (veggies/fruit) and pounding protein. As well, I’d have you drink 4 Whey protein shakes/day (morning, after training, mid afternoon, and before bed). Finally, I’d have you try to eat at least half a jar of peanut butter/day. Always have it with you!
Would this result in 10 pounds of muscle? I have no idea. If you were 21, I’d say yes, but at 41, it’s a little shaky.
The Hypertrophy Plan does include some limited work capacity. Don’t add any more. Focus on mass.
Good luck, regardless.
– Rob
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Question
I’m in week 4 of Valor and it’s a kick in the balls. My week 1 ruck assessment was 25:30. Today I did the 3 miles in 23:37. My time wasn’t on the rucking chart and was a slower time on the ruck calculator on your website than on the valor ruck chart. What do you recommend I do? Also week 5 on the 4 week swim improvement says just do an assessment swim on Monday then nothing for the rest of the week like a deload? I’m not sure if that’s an extra page or just deload that week.
Answer
1) Use the intervals from the slowest time on the Ruck Chart.
2) No mistake – compare it to your initial assessment.
– Rob
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Question
A few minutes ago I bought the in-season ski program. I like your plans very much…
Right now I have seen some methods of exercises, which I know from the 7 weeks dryland training.
Concerning these exercises I would like to ask you few questions:
Example:
(3) 6 Rounds
3x Quadzilla Complex @ 15/25#
2/3x Scotty Bobs @ 15/25#
Stretch of Choice for 60 Seconds
Answer
– Do the complex, followed by the scotty bobs, followed by the stretch. Repeat for 6 rounds.
– 25# dumbbell each hand.
– Rob
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Question
Is there any substitute for the USMC O-Course portions of the workouts in the A&S plan?
Answer
Do the Devil Dog Circuit: http://mtntactical.com/exercises/devil-dog-circuit/
– Rob
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Question
I recently purchased the USMC PFT plan. Although I saw improvement from PFT #1 to PFT #2 (9 pull-ups to 12 pull-ups), I was only able to do 11 pull ups on PFT #3. I have been having the same issue with pull ups for the past few years, where I plateau at 12 pull ups and can’t seem to improve from there. Do you have any advice on how to overcome this?
Answer
We recently completed a study on pull up progression and the best way to improve. Try the eccentric progression protocol described here: http://mtntactical.com/all-articles/the-best-way-to-improve-pull-ups-part-iii-the-results-and-the-verdict/
– Rob
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Question
I will be finishing humility soon, and I’m wondering what I should do next? Should I repeat with heavier weight (dumbells at least), or should I do a different workout? I also only have limited equipment (dumbbells, kettle balls, weight vest, pull up bar). Also, training for potential army sf/ranger. Civilian right now though.
Answer
I’d recommend you change it up and move on to the Sandbag/Weightvest/Dumbbell Training Plan (http://mtntactical.com/shop/sandbagweight-vestdumbbell-training-plan/).
Or, if you have a full complement of kettlebells, the Ketlebell Strength training Plan (http://mtntactical.com/shop/kettlebell-strength/).
– Rob
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Question
First, thanks for everything you do – really appreciate all the great info!
I am a 29yo male, 6’2, 235lbs, and am going to apply for the reserve special forces in just over a year or so. I’ve been out injured with a sprained joint in my back for a few months, and have gained a decent amount of fat, but now have the all clear to get back into it. Everything needs work: strength, endurance, work capacity, muscular endurance, etc.
I was thinking of doing your ruck selection packet immediately before the selection, and for the next 6-8 months I was going to combine a very gentle / gradual marathon walk / run program with some relative strength work. This way I will have a strong aerobic and strength base (and will hopefully weigh around 190) prior to starting your packet.
I have the run program that I want to use for this period, but am not sure what strength program to use. Would you recommend something like 5/3/1, or maybe something like RAT 6 (without the work capacity)?
Thank you again
Answer
I’d recommend you start back with bodyweight work. Bodyweight Foundation from my stuff. (http://mtntactical.com/shop/bodyweight-foundation-training-plan/). This plan also includes progressive running.
– Rob
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Question
Please don’t think that this a stupid question. I was originally going to go for a one off plan but then I saw that you have a monthly subscription option and I was just wondering how that works.
If I sign up for the subscritpion am I able to access all of the other plans? or am I limited in what I can look at.
Cheers
Answer
Not all of the other plans, but 50+ of them, in addition to daily sessions for military, le and mountain. Here’s the list of the plans which come with a subscription: http://info.strongswiftdurable.com/new-subscription-with-plans
– Rob
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Question
I am interested in purchasing one of the military athlete plans, specifically the USAF PFT Training program. Do I need to have access to a gym or are most of the exercises using body weight? I also am lacking in the pushup area and could use improvement there. Any recommendations would be greatly appreciated.
Answers:
1) Required Equipment for the USAF PFT Plan (http://mtntactical.com/shop/us-air-force-pft-training-program/)
– Fully Equipped Commercial Gym for strength work
– Running track
– Stopwatch with interval timer
2) Push Ups – the plan begins with the PFT and uses your scores – including push ups – for follow-on programming and progressions. We’ve had great results with the push up progression methodology in the plan.
– Rob
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Question
First off, I’d like to thank you Rob for answering all my questions every time I’ve written you. Today I write you because I’m wondering if you’ve ever considered putting together and Alpine training program to go with the rest of the Mountain Athlete training programs? Let me explain what I’m asking for.
Over the past three years I’ve been visiting the Dolomite Mountains on the Italian Austrian border. The trips are usually 14-16 days in length. The first year I used your Backpacker training program, but discovered training with a pack weighing 50 pounds for rucking and a pack above 25 pounds for step ups was excessive considering my pack weight on the trip was less than 25 pounds. Also the plan didn’t include any climbing training and I was doing Via Ferrata and some technical alpine climbing in the Dolomites. So before my second trip I lowered the pack training weights in the Backpacker program and added an evening session once a week at the rock gym. I found this to work better but still it was missing something because I felt I had great endurance but not enough speed to really bust through things up there in the Dolomites. So last year I purchased the Peak Bagger training and the Preseason Mountain Guide training so I could decide which plan looked to better suit my needs. I ended up choosing the Peak Bagger program because of the intense lung and leg work (very necessary in the Dolomites), but I had to add a climbing gym session on Wednesday nights because the plan lacked any climbing session. I also did yoga at least three times a week during my 6 weeks training to stretch, build core and muscle strength, hone my balance, and restore my body (yoga is something you should consider having your athletes do). I was super fit for my trip, and I really excelled in the Dolomites this year, but still I had a feeling something could be better.
I’m looking for a program that trains the athlete for a 14-16 day trip at high altitude in an alpine setting. During the trip the athlete will do a combination of physical activities that change from day to day – many times a day will consist of more than one type of activity. Some days the athlete will walk all day with loaded pack (about 25 pounds or less) to reach a destination. On other days the athlete may walk 3-4 hours to a destination, climb, and then return to the start point. There are days when the athlete climbs quite technical and demanding Via Ferrata that can range time wise anywhere from 1-3 hours up to an entire day, plus the hike in and out. Days could also involve peak bagging or climbing fairly easy grade technical peaks. It’s really a mixed bag out there and differs greatly from a day as a mountain guide or a peak bagger, mainly because of the constantly changing nature of the activity and that its sustained over a period two weeks or greater. If you do consider developing an Alpine Training plan I would be happy to train it and give you feedback on it as I am planning my 4th trip to the Dolomites which will be a 16 day trip in September 2016 to the Sorapis, Tofana, and Sexten Dolomites.
Thanks for considering my request. I will still do my modified (with perhaps a tiny bit more tweaking) Peak Bagger Training again this year if no Alpine program is realized as i did have noticeable success with this program by including a climbing session.
Answer
I built the Alpine Rock Climb Training Plan (http://mtntactical.com/shop/alpine-rock-climb-training-program/) specifically for they type of days you describe – short of the Via Ferrata.
This plan was designed for trad alpine climbing – and how this would transfer to Via Ferrata I’m not sure – there would be some transfer, I’m sure, but it would perhaps be overkill on the grip strength work. Still – climbing-specific training should be included.
So I would begin with this plan. Like peak bagger, it includes eccentric leg strength training via leg blasters, and uphill climbing fitness via step ups at 30#. You’ll do both 2 days/week.
I’d recommend these changes to the plan:
Mondays: Do the Quadzillas but replace the V-Sum with a long trail or road run. Begin at 6 miles, and work up to 10 miles at an “easy pace.”
Week 1: 6 Miles
Week 2: 7 Miles
Week 3: 8 Miles
Week 4: 9 Miles
Week 5: 9.5 Miles
Week 6: 10 Miles
Tuesdays: Do a prescribed.
Wednesdays: Do as prescribed.
Thursdays: Add in a PM Run – same distance and pace as Mondays. You’ll do a two-a-day on Thursdays.
Fridays: Do as Prescribed.
Saturdays: These are longer, “mini” event efforts. Trail run, with elevation gain/loss, if possible.
Week 1:
300x Step ups at 30#
Run 5 Miles
300x Step Ups at 30#
Week 2:
Run 3 Miles with 30# Pack
700x Step Ups @ 30#
Run 3 Miles
Week 3:
400x Step ups at 30#
Run 7 Miles
400x Step Ups at 30#
Week 4:
Run 4 Miles with 30# Pack
900x Step Ups at 30#
Run 4 Miles
Week 5:
950x Step Ups @ 30#
Run 9 Miles
Week 6:
Run 5 Miles with 30# Pack
1000x Step Ups @ 30#
Run 5 Miles
Sundays: Total Rest
This is a 6-Week Training Plan, designed to be completed directly before your trip. Obviously, you’re further out than 6 weeks. What I’d recommend is completing this plan now, following the Mountain Base Sessions until 6 weeks out, then recompleting this plan.
– Rob
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Question
I have used the apft training program before and had great results. I want to start another program but im not sure which one I should do. I would like to build strenght. I am currently 140 pounds. I am a competitive runner that trains up to 65 miles a week. Is there a program that u recommend that would not slow me down. My main goal is to go sub 1 hour and 15 mins for my half marathon. Thank you your programs have been a huge help.
Answer
I’d recommend our In-Season Strength Training Plan for Endurance Athletes: http://mtntactical.com/shop/in-season-strength-training-plan-for-endurance-athletes/
– Rob
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Question
My name is Jeff Andersen. Huge fan of the YouTube channel, the website / articles, and above all the mentality that you promote through what you do.
I have a question about knee sleeves. I see that they are very common in the ‘crossfit’ world and among weightlifters, but haven’t ever used them before. I do feel my joints are stronger and more stabilized as a result of a lot of the movements prescribed in your workouts (dot drill, four-square, etc.) however, I am wondering if it would still be beneficial for me to wear something when performing the strength training workouts (specifically the RAT 6 and 357)?
Any advice?
I noticed that very few of your athletes wear them (from YouTube videos) however I do remember seeing you wearing one in a video from a long time ago. I am by no means an expert, and I’ve found differing opinions on various fitness websites.
Do you think that wearing a knee sleeve would cause my body to rely on it and as a result have weaker joints?
Would you ever recommend wearing them when rucking? (maybe the 5 mm instead of the more common 7mm ones)
The rare times I do feel knee pain is after long ruck marches… wondering if it’d help preserve the little bit of cartilage I have left…
I’m about to start the Ruck Based SFAS Training Packet, with hopes to do it two full times before I actually go to Selection.
This has been too wordy, I apologize, but I’m hoping you can shed some light on how I might best prepare my body for the rigors of upcoming training.
Thanks in advance, and keep up the awesome program! I’m a huge supporter!
Answer
I’m not sure the reason for the popularity of neoprene knee sleeves in the crossfit world. Could be one stud started wearing them and they became instantly popular.
In general, wrapping your knees tightly will help you squat a little more – I learned this first hand during my old power lifting days when we’d wrap so tight with thick ACE bandages our toes would turn blue ….
In the past, when I’ve had temporary knee pain or “weakness” I’ve wrapped.
As I understand it, the neoprene sleeves help the knee joint get warm and stay warm – as well as adding some compression support. I’m 48 and my knees are stiff at the beginning of sessions – painfully stiff – and squatting/lunging hurts. I used to wear neoprene sleeves often to help with this – but they didn’t really help.
Now I don’t wear them and just suffer through the warm up while the younger lab rats laugh and call me “grandpa.”
It has been interesting to see the evolution in the crossfit world of athletes wearing these aids like wrist and knee wraps, and back belts.
For you? Try a pair and see if they make any difference. They won’t hurt anything. If they help, keep wearing them!
– Rob
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