Q&A 2.26.16

QUESTION

I’ve used your version 1 APFT plan for years with great success.  Doing the plan for my spring APFT now, the latest version is significantly different.  Why the change in methodology?

Also, the newest version is somewhat less strenuous than most of your other plans (Humilty, Weight loss) – what are your thoughts on doing extra work to sustain a high level of fitness while still focusing on getting ready for the APFT?

ANSWER

1) We’re not static, and aim for continuous improvement as we test programming and learn. I think we’re on version 5 of the APFT plan and it reflects the furthest evolution of our programming to this point for events. We’ve recently undergone multiple studies to test push up improvement methodologies, but that research/work isn’t complete yet. If it finds a better way, we’ll likely change at least the push up progression in the plan.

2) If your goal is to focus and improve your APFT score, don’t double up. If you do double up, you don’t need any more bodyweight or running work. Add in some heavy strength training 2x/week – sessions from Rat 6 strength is an option.

– Rob

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QUESTION

I’m sure you get this a lot but thanks for your website and your plans, great info.  It’s very appreciated that you are willing to take questions directly as well.  I recently bought the “Peak Bagger” package with the general goal of getting back into shape for some solo trips up mountains in the Sierras.  In an effort to see where I was I attempted the prerequisite “1000 step ups, 16″ box, 25lb weight in 1 hour”.  I guess I have a way to go, as I am around 250 in 15min with a 40lb load (started two weeks ago at 250 in 30 min with a 25lb load).  A friend proposed a trip recently which is to bootpack up Shasta in June and ski off the top, I’m hoping that I can work to the prereq and through the peak bagger in time.  Any guidance you could give me on how to hit the prereq would be great, right now I’m just stomping on the box three times a week with some spinning and general weights to round it out.  Also if you don’t think the Peak Bagger program is the right way to go for that trip I’d be interested in any other recommendation you have.  All the guys I’d be going up with are Colorado BC skiiers and have lungs and legs, and I don’t like being on trips with a danger factor while operating at capacity.

ANSWER

Peak Bagger is the plan I’d recommend for Shasta.

Keep grinding on the step ups. What I’d recommend is starting Peak Bagger, and repeating weeks  – so do week 1 twice, then week 2 twice, then week 3 twice, then weeks 4, 5, 6… – see how that goes for you.

– Rob

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QUESTION

Thanks for all the great work you and your team puts together. I’ve got about 2 weeks left on Rat 6, and I need to start specific prep for a series of Spartan races I have planned. I will be doing a Stadium Sprint on May 14th in AT&T ballpark and I was wondering what tweaks you would make to the Spartan Sprint plan to deal with the 3 miles of stairs that I will encounter during the race.

Also, I have a Super (~8 miles) planned for either early June or July. Should I prepare more specifically for that now via the Tough Mudder plan (similar enough distance) or look to improve my longer distance running after the Stadium Sprint?

And further, I am going for the Beast in Tahoe this October. Any suggestions on preparation for the half-marathon on the mountain?

Thanks!

ANSWER

Pls understand these obstacle races aren’t my programming area of focus – so given that …

Answers.

1. Sprint. Do the Peak Bagger Training Plan. This will prepare you for the stadium, as well as change it up.

2. Super. I’d work in the Running Improvement Training Plan which should be good for that distance. Spartan races are dominated by running.

3. Beast. Alpinist Fitness Assessment Training Plan – minus the V-Sums in the bouldering gym.

Better yet …. another option is to ditch the Super and Beast, and instead plan and train for a 50-mile fast packing/running traverse of the Wind River Range in Wyoming. Don’t do it in one push, but rather pack super light and do an overnight 1/2 way. Plan for the first week in September – start at Big Sandy and come out at Green River Lakes. Contact the Great Outdoor Shop in Pinedale, Wy – the’ll shuttle your car for you.

Use our 50-Mile Ultra Training Plan to train….

– Rob

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QUESTION

I have been following you and your team reading about your training approach for the mountains. Even though I am not a professional I like to train like them and be fit and is why I find your training philosophy very interesting. I definitely believe in training hard for any event or any adventure I do. I live in Houston, Tx and when I have time I go to the North to ski, backpack mountains or mountain bike. Those are the only sports I do and like, which are impossible to do in Texas, so I’m constantly trying to find a reason to train, train and train – I just like to train and be outdoors as I don’t like that much commercial gyms but I know is a must in order to be fit. I will likely be wrong but for some reason I don’t like to do too much weights and have massive muscles – I have a tendency to get big muscles. I rather prefer to have stronger muscles but certainly there are ways to do weights getting strong and not huge – I don’t know how. I am 40 yrs, 200lb and 5’9’’. Unfortunately I broke the collarbone twice in MTB accidents in a 13 month interval last year, so I got out of shape specially in the upper body – likely because I have not done weights. J

My next challenge ahead is climbing Grand Teton with Exum Mountain guides in September. I was looking at your training plans and videos. I bought the Peak Bagger and the Big Mountain (I didn’t notice it was a kind of training I don’t need at this moment). During the last 6 weeks I have been training for Ski mixing it with the Peak Bagger targeting eccentric leg exercises, lactate complex, suicide sprints, leg blasters, stepups, and core/back strengthening. Has been great, last weekend I felt strong skiing. In this short time I think I have achieved good results; I am happy, but I need to push more and get out of my comfort zone, challenging myself strengthening mostly upper body and legs/knees.

My question is: What is your training advice from now to the last 6 weeks prior to get more specific into the Peak Bagger? Shall I get a General Fitness subscription (targeting Strength, Work Capacity, Stamina, Durability) and follow it until July before getting into the Specific Training? Shall I follow another type of General Fitness training for mountain?

ANSWER

Yes, I’d recommend a subscription to the website.

With a subscription, you also get access to 50+ training plans. I’d recommend you begin with two of our Military Plans – Humility, then Fortitude. Then drop into the Mountain Base Sessions prior to completing Peak Bagger directly before your trip to Jackson.

Good luck!

– Rob

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QUESTION

It is my understanding that you have experience in training military personnel. I am a sports physician and among my clients are the members of the local SWAT team. I am wondering if you have data on the incidence of spondylolysis among athletes training the weighted squats and variations of deadlifts with full extension of the hip and the inevitable extension of the lumbar spine and shearing stress on the laminae of vertebrae?

Best regards and thanks for generously sharing your fitness test.

ANSWER

Seems this is a leading question and I’m not sure how to respond.

It appears you don’t approve of classic strength training.

One of the unique characteristics of tactical athletes is the load carriage they operate under – much higher then any team or competitive sport. SWAT kits can be upwards of 40 and NATO’s standard assault load in Afghanistan is 45 pounds.

Ranger School students regularly ruck with packs in excess of 70 pounds, as do Marine IOC students, SFAS candidates, FBI HRT, DEA FAST and Border Patrol BORTAC and BORSTAR.

Even many local and state SWAT/SRT teams have rural mission sets, which similarly require heavier loading. Not only must these athletes be able to lift these loads on their carriage, but they must also be able to move, often sprint, under these loads. For longer longer operations, movement can involve elevation gain and loss, as well as fairly incredible volume.

Classic strength training, including squats and hinge lifts are one of the many methods we use to build our athletes’ “combat chassis” for the strength demands of their occupations.

In comparison to the sports of power lifting and olympic lifting, our tactical athlete strength standards are modest. But we strongly believe strength is a key attribute not only for mission performance, but also career durability. Stronger athletes, we’ve found, are harder to injure, don’t get injured as bad if something does happen, and recover faster.

You may disagree.

– Rob

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QUESTION

I’m a personal trainer in Colorado and I was recently introduced to your Big Mountain Training Plan by my new client who’s training for Denali. He approached me looking for training, specifically regarding exercises to strengthen his knees (particularly for the descent), as well as technique/instruction with training. He will be hiking Denali in Mid-May and unfortunately hasn’t given us the luxury of building a very solid base. He hasn’t done any strength training for about 8-10 years, but is a proficient mountaineer/backpacker. He just completed Mt. Rainier and did great, no problem at all, and was told he was ready for Denali.

He wants to gain strength for Denali and hit the weights hard for the next few weeks. But my dilemma is that after screening him, he has some mobility issues (poor squat, tight hamstrings, etc.) that need to be addressed, so not only is he unable to perform safe squats, deadlifts, and pushups, he also has no strength base. I don’t want to overtrain him with your 5-day/week program, so do you have suggestions on how to modify so that he’s strong but not overtrained? I’ll be training him myself for one 1.5 hr session and one 2 hr. session and had suggested that he might be able to train two other days on his own, including his long weekend in the woods, with a day off between his strength and treks.

Also, I noticed that you suggested no pasta, bread, sugar, etc. How do you suggest he fuels himself on long back country ski and hiking trips? Do you encourage whole food energy like jerky, nut butters, etc. instead?

ANSWER

It’s important to understand when working with athletes for high alpine events like Denali that if they are not sport-specifically fit for the objective demands, they can put their life in danger, as well as the team they are climbing with. This can happen even on a guided trip.

As well, there’s no special Denali summit for weak old guys with poor movement. There’s only one summit, and the fitness demands to get to the top are the same for everyone.

Loading for these high alpine walk ups is heavy – often packs are 50-70# – hence the emphasis on strength in the Big Mountain Plan. You’ll note the first 4 weeks are strength and base fitness focused, and the last 6 weeks, sport-specific to his climb.

I can’t speak to your personal coaching philosophy, or how you screen a client. But a guy who recently hiked Ranier is pretty fit, overall.

By my count starting next week you’ve got 10 weeks between now and the end of the first week of May – time to complete the program. I’d say jump in, be cautious with loading, but otherwise do the sessions as prescribed. Warm him that the first two weeks will suck, and he’ll be hungry as hell and want to maximize his sleep. But … these two weeks are nothing compared to 2-weeks of 8-10 hour repeat days of slogging up and down Denali ferrying loads during the acclimization he’ll face.

One thing I’ve seen time and time again is strength improves movement. This goes against today’s conventional wisdom, I know – which pushes movement first.

Note that no one needs a perfect FMS overhead squat to climb Denali. They do need strong legs and core.

Don’t be surprised if this happens with your athlete – his movement improves with strength.

If needed, you can cut rounds to make the sessions shorter/less volume, but try to train every day. If needed, you can add in a rest day or two.

However, you need to complete the last 6 weeks of the plan, as prescribed, directly before he departs.

Good luck.

– Rob

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QUESTION

Hope all is well sir.  As of yesterday, 20160223, I signed with the Army with a contract of 11x opt 40 and my ship date is in 5 weeks, 20160328.  I was wondering what program of yours would be best for me to prepare for rasp if not the actual rasp program you have.  I am 5’10, 170lbs… My apft scores are currently Push-Ups: 75-82, Sit-Ups: 80-86, 2 Mile Run: sub 13:00 min, and I can hit 18-22 dead hang pullups.  I gave ranges because sometimes the scores fluctuate.  Also, I have never tested myself for a 5 mile run and hardly ever ruck.  I appreciate any advice.  Thank you

ANSWER

Do the RASP Plan: http://mtntactical.com/shop/rasp-12-training-plan/

Good luck!

– Rob

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QUESTION

I’m about to begin the 6 week Wildland program, however I’m worried about losing strength/mass gains acquired from my last 3 programs (Hypertrophy, Ultimate Meathead, 357).

Are there exercises/groups I can add to the Wildland program 2-3 days a week?  Or will I only burn myself out?

ANSWER

If you’re doing the Wildland program to fight fires, you won’t need any extra mass. In terms of strength – consider it as much for durability as performance.

The wildland plan will build the fitness attributes best needed for wildland firefighting – and it’s step up/endurance work will affect your strength…. but it won’t all waste away, and it will come back fast in the off season.

The Wildland program is no joke … doubling up could lead to overtraining at best, and not getting as much from the program at best.

– Rob

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QUESTION

I have heard great things about your programs from some friends who are in the military and I realized that your programs could really benefit my training and job performance too. My question is, as an ocean lifeguard, which plan or combination of plans do you think would prepare me best for the upcoming season and sustain my fitness during the season? On an an average day, I might be forced to do a mandatory crew workout that involves a long run or swim with sprints and PT thrown in. After that, I could be sprinting down the beach, swimming out to a person in a rip, bringing them in, and doing it all over again multiple times. Sometimes, that sprint down the beach may be up to a mile if someone needs help outside of the guarded area or if the beach is too crowded for our vehicles. If we’re having a particularly bad day, a very heavy person might need to be carried off the beach on a backboard which believe it or not, has injured a fair share of my coworkers. I suppose what complicates choosing a plan or program for me is the swimming component. Any advice on which plan(s) to use would be appreciated.

ANSWER

I’ve got two options for you. Neither is perfect.

Option 1: USAF PAST Training Plan: http://mtntactical.com/shop/usaf-past-training-plan/

Covers most your bases, except the strength component. Focus on the PAST events – bodyweight calisthenics, running, swimming.

Option 2: BUD/s V2 Training Plan: http://mtntactical.com/shop/buds-training-program/

Overkill for your needs, but will cover all your bases, and be a great personal challenge.

Good luck!

– Rob

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QUESTION

I am looking for some guidance as far a plan(s) selection.  I am currently a Crossfit gym member is pretty good condition but have my weaknesses, muscle ups being the major one,  that I would like to correct. During the spring, summer, and fall I try to maintain a weekly running load of about 25 miles.  Other than that I keep a pretty steady 1hr workout routine during the week and Saturday.  Besides the normal local 5k and a few half train runs, I have several Tough Mudders, and 2 GoRucks last year. I already have 2 GoRuck Toughs and a 12 miles mountain trail run scheduled, along with a goal of completing a GoRuck Heavy, Tough, and Light back to back on July 4th weekend.  I also would like to start training for a 50K mountain trail run in November of this year.  I excel and enjoy the longer more endurance type workouts and would like to increase my overall strength and capacity.  Can you please give me some guidance as far as a plan(s) to start with,  as far a time restraints I am generally able to make as much time as I need during the morning and afternoon for training. And just because I feel like I am typing a dating profile and going to stop here please let me know if there is any other questions or info that you would like.

ANSWER

My sense is you need some direction to your training.

Based on your events and goals, I’d recommend you begin our stuff with Humility: http://mtntactical.com/shop/humility/

Humility combines bodyweight strength endurance, intense dumbbell focused work capacity efforts and loaded and unloaded endurance running.

– Rob

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QUESTION

I am looking for a program that will provide strength and stamina for hunting in the Idaho mountains October 2016.

Personal Specs: Age 61, Height 6 feet, Weight 230, Injury Compaction Fracture at T5

Injury Compaction Fracture T5: 2010  Impact Injury, Bone Density Excellent, No Calcification or Spurs per X-Ray & CT Scan, Mobility & Mild Strength Exercises Employed

Recent Activity: 4 Day Wilderness Camping, 8 Mile Wilderness Hike w/40 lb. Pack Natural Terrain (Training Observations: No Pain, Stiffness or Issues – Core and Back Improved Mobility and Comfort)

Goals: Weight 185 lbs., Strength Pack 150 lbs. 2 Miles Mountainous Terrain, Hiking 6 Miles Mountainous Terrain 40 lb Pack Daily

Thoughts: These is not an unreasonable goals given proper time frames. Weight is nutrition control currently successfully implemented. Strength and endurance may take two years to fully develop. Packs are purposely configured to carry load with lower core for load control and lower body for strength. Some upper core strength is required…load distribution %10 Upper Core, %30 Lower Core via Forward Hip Tuck and %60 Hips, Hams and Legs. It is unwise to pursue training and goals that are unreasonable. My doctor would advise strenuously against such activity, but she really cannot definitively make a decision on anything without consulting specialist and considering possible legal ramifications.

Questions: Can my goals be achieved via SSD considering age and T5 injury? If participation is recommended which program options and advantages are available?

Personal Note: Until my transfer to New Orleans if I did not grow, catch or kill it I did not eat it. In those days I was a monster with the ability to work cautiously all day in 110 degree heat with a chain saw, axe, sledge or shovel…run flat out for 3/4 mile and jog endlessly. Actually an event stands out…Four very strong BIG men were trying to open a hatch bolted shut with 5/8 inch steel studs. Stepping down to their position I politely asked if I could try. They were shocked to see a scrawny person snap those 5/8 inch studs as if they were a mere inconvenience. That action required utilization of full body strength and contraction. Anyway, It took four years of training to achieve that type of strength.

ANSWER

First: I’m not a doctor nor am I a personal trainer, and can’t advise you as to whether the programming is advisable given your age and injury.

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QUESTION

I had a quick question regarding your philosophy on maintaining strength gains throughout the year as an endurance athlete.  After researching your site and training theories I have engaged in the first dedicated strength periodization portion of my training year, and the results have been astounding.  As I begin to transition into base building phase for my endurance goals, I want to keep as much of my strength gains as I can, and thereby wanted to ask how often / how sustainable is incorporating strength maintenance work into the endurance season, and how often do you have your athletes do this.

Thank you for all your work and the knowledge you have provided me. 

ANSWER

I believe strength for endurance athletes primarily benefits durability. I’m careful never to promise endurance athletes strength training will improve their race performance. Endurance performance is determined primarily by mode-specific endurance training and mental fitness.

What this means for you transitioning into base building, is to not let strength training sessions interview with the miles and time needed for the base work. You’ll have difficulty maintaining your strength, but don’t think that you’ll “lose” it. Rather, I tell my athletes they’re “using” it as they work through the season.

Practically, 1-2x strength sessions/week, at most. High loading, low volume. The goal is to maintain as best you can. We’ve build a program for this – 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

I would love some brief insight/direction as to how to best approach my training goals. To give some background,  I am a 3rd Year Army ROTC cadet and hopefully a future Infantry Officer. As such, I would like to prepare myself as well as possible for my future service. I have used your Rat 6 and Pre-BUDs plan in the past to train for a mini-selection here at my school to great success. I am currently 6’0 at 176lbs with decent work capacity/endurance – 29:50 5 mile, 355 PT Score to give a ballpark estimate. However my overall size/strength is definitely lacking and I would like to gain some size/strength while continuing to maintain/develop high levels of endurance/work capacity if possible. I don’t have any specific selections/events coming up in the near future and was wondering which of your programs you would recommend to meet my goals. I have yet to try the Operator Sessions and was wondering if that was a middle ground or if I should focus on one area at a time. Any insight would be greatly appreciated.

ANSWER

Couple things …. first you’re young, and you’re going to fill out. This happens to all of us. Don’t get too caught up in the mass/size issue.

One thing you can work on now is strength.

Second, endurance training works against building mass, and some extent strength. There are a few mutants out there who can have great endurance, and super high levels of relative strength. I’m not one of them, and most the guys we work with aren’t either.

In terms of strength, I’ve found over the 10 years I’ve been doing this that our relative strength standards find this medium – relatively high levels of relative strength, while still building athletes with solid work capacity and endurance.

For you now – I’d recommend Fortitude, then rolling into the Operator Sessions. Fortitude combines gym-based strength with endurance.

You can purchase Fortitude alone. As well, it’s one of the 50+ plans, plus the Operator Sessions that come with a subscription.

– Rob

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