Q&A 2.25.21

QUESTION

So I’ve seen you have various programs out there which is awesome. I’m trying to figure out which one would be best.

I have a set of kettlebell from 16 to 40kg, 140lbs of weight vest. Was able some free bow flex dumbbells. As well sand bag that goes up to about 80 or 110 lbs.

Working on looking for some sturdy power tower.

I’m trying to incorporate all of these tools I have currently in my arsenal.

Did you have something in similar or a certain program in mind? I’m bad with creating training plan myself. I seem to always exert myself too much.

ANSWER

– Rob

QUESTION

I was hoping for some insight as to what would be the recommended plan to make me physically robust enough for SFAS.
I’ve been out of the Army since 2016 and my fitness, along with my mental health, took a nose dive. I’ve completely recovered, and if possible I’m looking at getting back in with the ambition of becoming a Green Beret.
My current fitness is at quite a low to moderate level. I spoke with a friend who has been in 3rd group since 2017 and he recommended the 357 Strength program. I noticed the program is just 6 weeks long, and I’m probably about 6-9 months away from being fit enough to even entertain talking to a recruiter. I’d like to work on my base fitness before diving into a more specificed program.
What would be your recommendations?
To give you some numbers to work with;
My current numbers are:
3 mile run 7 min per mile
3×8 pullups at 190lbs bodyweight (I’m usually around 170-175~ but currently trying to gain mass and stength)
225lbs deadlift 3×5
170lbs squat 3×5
150lbs bench 3×5
I’d love some direction and to get on one of your programs to accomplish my dreams. I want to dedicate the next 9 months to getting as fit as humanly possible, naturally.

ANSWER

I’d recommend the plans/order in the Virtue Packet, beginning with the Military OnRamp Training Plan. 
– Rob

QUESTION

I am planning on running a 50km trail “race” late September this year (25th of September), and I´m planning on using your 50k ultra training plan the last 12 weeks before the race. My question is which of you programs would you suggest that I chose from now on in preparation for beginning the 50K ultra plan the 28th on June (I will have 20-21 weeks before I start on the 50K ultra plan)?

(as a side note I train 5-7 days a week, with a mix of roller skiing, orienteering running, mountain biking and resistance training – for 1 -2 hour a pice)

I hope my question makes sense.

ANSWER

Weeks        Plan
1-7             Mountain Base Helen
8-14           Mountain Base Artemis
15-21         Half Marathon Training Plan
– Rob

QUESTION

I’m planning to try out the athlete subscription and will purchase it within the next week. However, I’m a bit overwhelmed with where to start! Here’s a bit more about what I’m looking for:
  • Improving baseline fitness, including core strength and stability
  • I’m delayed on training for backcountry skiing and want to build strength there, but also am wary about overtraining during the season
  • I’m planning to crack climb and trail run more this coming spring
  • Still have a lingering injury from shoulder surgery 1.5 years ago
With all of that in mind, what program would you recommend that I start with once I purchase the subscription? I really appreciate you taking the time to answer my questions!

ANSWER

The Mountain Base plans in the Greek Heroine Packet are designed as day to day programming for multi-sport mountain athletes and concurrently train strength, work capacity, chassis integrity (core), rock climbing fitness and mountain endurance (run, uphill).
– Rob

QUESTION

As for doing apft work in the ruck plans, do yall have a ruck plan with the new ACFT?

ANSWER

The only selection plan we updated to the ACFT is the SFOD-D Selection Training Plan – which of course includes rucking.
For all others we were waiting on official ACFT implementation … and now the whole thing is on hold … so we were pre-mature.
– Rob

QUESTION

Have used MTI before and want to jump back on after a few cycles of school-specific prep. I’ve looked through the descriptions but can’t see a programme that fits my equipment. I have a weighted backpack, a shitty old Oly bar, an outdoor rack and a homemade bench. Four 20kg plates to play with. Looking to train for mountain rescue and infantry fitness, a little aesthetics on the side. Can you think of any of your programmes that fits?

ANSWER

SAFT Training Plan …. with the following changes.
Instead of the Max Rep HR Push Ups, do a max rep Bench Press at either 2 or 4 plates, depending on your strength and follow the same progression. Ideally, you’ll get 10+ Reps in your max rep effort. So, if with 4 plates you can only get 5 reps, use 2 plates for the assessment.
Instead of the Pull Ups, do a max rep Back Squat @ 2 or 4 Plates, depending on your strength. Follow the same progression. Ideally, you’ll get 10+ Reps in your max rep effort.
– Rob

QUESTION

First up, love the programs, thank you. My question is I notice you have a 52 week plan for SFOD-D that is multiple programs done back to back. Could this also be done for SASR selection, and just swapping out the final program for the SASR plan? As far as I understand the requirements for SASR and SFOD-D are fairly similar.
Or would you recommend a different combination or programs? I currently have approximately 18 months of training time.

ANSWER

Yes, you could use the SFOD-D Packet and use the SASR Plan at the end.
At 18 months out, I’d recommend you now complete the plans/order in the Greek Hero Packet before beginning the packet.
– Rob

QUESTION

Hello, I’m a busy Grad student who likes to ride bikes and be in general good health to recreate with my young kids.  I race mountain and gravel bikes occasionally, but it’s no longer my highest priority.  I am naturally on the leaner side (6’3” – 180).  When I was racing consistently I was 168 lbs but I’ve put on some weight with kids and school.  I’m approaching 40 and want to avoid loosing muscle and still be able race occasionally though these are sporadic.

I just finished reading your difference between workout and training…  What plan  or plans would you recommend for me?

ANSWER

Now – Mountain Bike Preseason Training Plan. I just updated this plan (last week) and this close to the season, it would be a great prep for the season, as well as a fairly vicious introduction to training (plan is no joke).
Follow it up with the plans/order in the Greek Heroine Packet. These are designed as day to day programming for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (run, uphill under load), chassis integrity and rock climbing fitness.
– Rob

QUESTION

I have been training with your workouts for 8 years now.  I am looking into building some plyo boxes for my house since the gyms are all closed.  What would you suggest be the best dimensions that would efficiently fall into the majority of your workouts?

ANSWER

20/24/30.
Look online at amazon, roguefitness, etc. They are much cheaper now then when I started. Amazon had some with these dimensions made out of hard foam.
– R

QUESTION

Have you trained any selection finishers?  Also, what is the baseline fitness expected before starting the 10 week program?

ANSWER

Finishers? Several have purchased our programming. When we receive feedback we post it to the “Testimonials” tab on the product page. 
Fitness Level? Click the “Sample Training” Tab to see the first week of programming. I’d recommend you try the week of programming before purchase.
The program is progressive – i.e. it increases in intensity/volume.
 – Rob

QUESTION

I purchased the fat loss plan prior to the update in November of 2019. Is it possible to get the original plan added back to my app? Thanks!

ANSWER

Sorry, No Zach. The update is our most recent evolution in programming.
– Rob

QUESTION

I was part of the 357 Lab Rat and wonder which program I should transition to for the event below:
At the end of February, I am competing in a Run and Gun event. I am not sure if you are familiar with these competitions as they are pretty low key at this point.
Event:
7+ miles (unknown total distance) with 1000′ elevation gain and obstacles including heavy farmers carry, sled drag, climbing walls, rope climb, etc
30lbs ruck (dry)
Carrying rifle/pistol/ammunition the whole way
4-6 rifle/pistol shooting stages interspersed on the course

ANSWER

– Rob

QUESTION

I am currently looking for a strength training program that will not sacrifice agility and my 2 mile run time.  I am trying to build up my strength prior to a selection towards the end of the year.
Also, I did utilized your ruck based selection program while training for ranger school and it helped a lot with my endurance.
I appreciate any help you can provide.

ANSWER

– Rob

QUESTION

I just learned yesterday that I’ll have the opportunity to earn the Norwegian foot March badge on April 16th. Requirements for this are a 18.6 mile ruck with 25 pounds in 4 hours and 30 minutes or less. What training plan would you recommend for this?

ANSWER

– Rob

QUESTION

I am interested in your programming. I am a current LEO (10 yrs on the job) and looking to jump to the FED side. I am currently in the DEA hiring process and made it through the initial PT test. With the written, background, polygraph, interview, I expect a year long process. I had good enough scores to pass the PT test but I want to get much better.

I was looking at your plans and I am not sure which one to pick that will be right for me. I have a lot of my own equipment but I have a limited schedule to run outside due to having multiple side gigs and 4 little ones. I typically supplement my running outside with treadmill work. My goals are to improve on my PT scores and become bigger, faster, and stronger. Which program do you recommend? I will put my times and scores at the bottom of the message.

I also want to say I really enjoyed your podcast with the squad room. I have listened to it several times and find it very motivating.

DEA Test:
situps- 42
300m sprint- 47.5
pushups- 43
1.5 mile run- 11:30

ANSWER

I’d recommend the plans/order in the Spirit’s Packet starting with Whiskey. These are designed as day to day programming for full time patrol/detective and concurrently train strength, work capacity (sprint emphasis), chassis integrity (functional core), short endurance and tactical agility. Start with Whiskey.
– Rob

 

2 thoughts on “Q&A 2.25.21

  1. I have been using your programs for several years now for my backpacking/hiking:
    Bodyweight Foundation
    Core Strength For Runners
    TLU Strength
    Peak Bagger V4

    I would like to add more mileage to my mountain trips resulting in higher weight on my legs and back.

    What is your recommendation for my next workout plan?

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