Q&A 2.6.20

QUESTION

I wanted to reach out and thank you for putting the Leg Blaster workout on YouTube.  I came across it several years ago and have been easing into using it nearly year around but especially in preparation for ski season.

It seems to be much more effective than other protocols in regards to adequately preparing for ski season.  We primarily ski in Utah and last season my skiing was the best it has ever been and I attribute this to the Leg  Blasters.  This is of significance for me as I am getting older and I find it very rewarding to be able to ski at this level with my adult children and hopefully soon grandchildren.

This year we have a been doing 10 rounds of Full Leg Blasters with 10 PushUps added in for fun.

We have nothing to compare our times with and are wondering if you could provide guidelines that it takes for your athletes to complete Full Leg Blasters?

ANSWER

I’m thinking 50-75 seconds to complete a full leg blaster, depending upon the athlete. Taller athletes will be slower as they’ve got more distance to move.
– Rob

QUESTION

I have a programming question, after completing RAT6, can I go over it again, possibly more than once until I’ve reached “desired” strength?

ANSWER

You won’t see the same percentage increase in strength the next time you run through it and eventually, you’ll plateau because of accommodation.
Accommodation = everything works, but nothing works forever.
Eventually you’ll need to change it up to continue strength gains. So far I’ve developed 8 different strength progressions. In our Base Fitness programming, I’ll rotate through these progression not only to address accommodation, but also to keep stuff interesting for the athletes.
So – you could run Rat 6 through another cycle, then I’d switch it up – to one of our other progressions (I’d recommend Big 24) or to someone else’s.
– Rob

QUESTION

I largely follow your nutrition guide that you lay out in your videos (I might have 2 cheat days during football season). My question is I have an army pt test this Sunday that I would like to perform my absolute best in and was curious if this fell under the event specific nutrition?  How would you adjust your nutrition the week leading up to this test?

Thanks in advance for your help!

ANSWER

No – this wouldn’t fall under my definition of “event nutrition.” Event nutrition for me refers to significant endurance events – 4+ hours.
– Rob

QUESTION

My son is joining the Army, do you have a basic training plan for that?

ANSWER

If he has gym access, I’d recommend the Military OnRamp Training Plan.
Email any questions.
– Rob

QUESTION

I hope you’ve been well. I’d really like some help if you don’t mind:
I’d like to do a 10-miler for time and improve upon it, but I’d like your suggestions for a progression and reassessment plan. I really enjoyed the simplicity of your 2-mile and 5-mile run plans and feel it might be a good format for this.
Looking at the plans, here is how you formatted them:
– Assessment Weeks: 1x assessment run, 2x speed-over-ground interval repeats, 1 easy-pace distance run
– Non-Assessment Weeks: 3x speed-over-ground interval repeats, 1 easy-pace distance run
I personally found this format extremely helpful and would like to continue it:
(1) What would be your suggestions for the progression of the number of rounds up until reassessment?
(2) How long would you make each interval run? You prescribe 2-mile intervals for the 5-mile run plan, so I imagine it would be at least that long
(3) What would be your starting distance and progression for the Saturday easy-pace runs? I should mention that I have done the 6-mile phase of your Run Improvement plan, so I have run the 12 easy-pace miles you prescribed at the top of the progression.
(4) The leg blasters helped tremendously and I saw that you experimented with weighted (25#) leg blasters some time back. Did it produce promising enough results for you to recommend it to someone who has done the full five rounds of bodyweight full blasters?
Thank you for your help, Coach.

ANSWER

1. 2 Rounds of 3 miles, bumped to 3 Rounds after 2-4 sessions.
2. 3 miles.
3. Part of the issue here is how much time you have to train. For these longer distances, I’m conscious of this. I’d likely start at 10 miles, and increase to 12 because of this consideration.
4. No – increase your full unloaded leg blasters to 8.
– Rob

QUESTION

Hey I’m looking to pick one of the wildland fire plans but am unsure of the differences.

I’m looking for emphasis on strength and core workouts, HIIT type workouts, less rucking/field exercises. Which plan should I be looking at?

ANSWER

All the Wildfire Plans have a slight endurance emphasis – so I’d recommend stepping away from them and doing Waylon, which comes from our Country Singer packet and has a slight strength emphasis. You’ll trail strength 3x/week, work capacity/chassis integrity 2x/week, and endurance (800m repeats) 1x/week. Should be about perfect.
– Rob

QUESTION

Is There any warranty i will get the plan after i purchased a plan? Also, is the 10 Week KSK Program in german too?

ANSWER

Warranty? We guarantee if you complete the program as prescribed, you will be prepared for the physical demands of selection. We don’t guarantee you’ll get selected. Many quit, complete selection and are not selected, etc.
German. Yes.
– Rob

QUESTION

I am going to begin my PFT training. However this year I will be doing a 5K row instead of the run. How can I adjust the PFT program for the row?

ANSWER

For a 5K row, I’d recommend doing the assessment in place of the run, and then in place of the Run’s 1-mile repeats, completing 2000m row efforts at a threshold pace. Follow the programming and if the plan calls for 3x 1-mile run repeats, you complete 3x 2000m row efforts.
– Rob

QUESTION

I enjoyed The Tyranny of the FMS article and it resonated with me.

With that said, what are your recommendations for those whom are insufferably stiff and inflexible? Assume for now a qualified PT corroborated that there are no other ailments, up chain/down chain weaknesses, etc.

ANSWER

Sorry, I don’t. I’m about as flexible as a 2×4 as well, but haven’t been able to stick with any flexibility program.
I’m sure there are many out there.
– Rob

QUESTION

I’ll spare the long story but your plans are awesome and I really appreciate everything you’ve put out there.
I found out I likely have a bulging or herniated disk, should have a full diagnosis by the end of next week (MRI scheduled for Tuesday). I’m anticipating being put on a physical therapy program. I’m 30 years old and a captain in special forces (green berets) .
I’m wondering what plan would be best to do while I work through physical therapy for my back. I’m just starting week 5 of Hector, but I’m getting a little gun shy about power cleans and such. I’m thinking of stopping the program and going back to doing Humility, which got me into great shape but avoids heavy weights. I’m also considering trying the limited equipment training plan for the ACFT (I’ve really become a fan of training with the sandbag throughout Hector and would like to keep using it). What are your thoughts on training with a herniated or bulging disk? I need to be 100% mission ready (or as close as possible) in the next 120 days. I’ve been dealing with this problem for 5 months while continuing to train and have passed all my physical exams at work (12 mile road march, APFT, Operational Readiness Test) so I have some wiggle room physically, I just want to get into the best shape possible while minimizing the risk of making anything worse.
I’d really appreciate your thoughts on the subject, and thank you again for your programs and materials (love the youtube videos and micro studies), I recommend your stuff to everyone I know.

ANSWER

Back issues are a mystery and I don’t have a program I can recommend until I know what your symptoms are.
To be safe, it might be best to avoid all loading for a cycle and do the Bodyweight Foundation Training Plan – and being conservative with the core stuff in it.
Then re-evaluate on the other side.
Bodyweight Foundation is a solid plan.
– Rob

QUESTION

I was wondering what a good program is for a 9th grader looking to be a SEAL later.
I don’t have much money to spend on equipment and training plans. I also have limited time because of school and commuting.
Thanks, JP

ANSWER

I’d recommend starting our stuff with Bodyweight Foundation, – but more importantly, participating in as many sports as possible at school, in particular wrestling. Collegiate wrestlers have a high pass rate at BUD/s.
– Rob

QUESTION

I’m a snowboarder and splitboarder from Seattle, WA. II do splitboard now, usually 1-2 times per week.  have the goal of riding the Grand Teton next year, probably May 2021. Before that time, I need more time on steep terrain in the backcountry. I need to train for days in the mountains with 7,000′-8000′ feet of vertical gain, and riding steep terrain with confidence. I want to be strong by the time March rolls around this year, as I’m trying to get to Jackson during that time to get on smaller objectives like Nez Perce, as well as be ready for big spring tours around the Northwest. Would you mind giving a training plan recommendation? The timing is kinda weird since we’re in ski season, but I want to get stronger (i.e. not maintain fitness). I’ve been thinking of ways to train, but my main concern is getting injured by pushing myself too hard, or just training ineffectively.
Thank you!

ANSWER

The issue with adding in extra training now is it might impact the split boarding you are doing now.
So – right now I’d recommend the In-Season Ski Maintenance Training Plan for strength work, and if possible so it won’t impact your split boarding, either add another day of that per week (best), start taking long runs (8-10 miles) or skate skiing 60-90 minutes just to build aerobic base.
After the ski season, I’d recommend dropping into the plans/order of the Greek Heroine Training Packet, beginning with Helen. These plans are designed as “base fitness” for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (run, uphill hiking under load) and chassis integrity.
Seven weeks directly before your Winter 2020 season begins, complete the Backcountry Ski Pre-Season Training Plan.
Then, next winter, really push your split boarding before heading to the tetons.
– Rob

QUESTION

I’m looking to purchase a plan for myself, I’m military and wanting to improve on my strength, speed, and mostly overall HIIT endurance. I already have a run plan i follow religiously and a ruck plan i’m starting for Air assault. What would you recommend? Ive never done clean and press, ive mostly down basic lifts, bench, overhead, deadlift, bent row, etc so complex Olympic style. I love calisthenics, specifically pull ups, push ups, and any type of core work, thats where i have a love relationship for hit. I do plyo every leg day to strength my ankles. My overall goal when i workout is to improve for the Army Pt test.

My plan with my running to be fast mid 13s is my current two mile if you have anything that can help me get into 12s ill love yall forever

Thank you and please get back to me!

ANSWER

I’d recommend Valor which has a work capacity emphasis, but also trains strength, work capacity, endurance (run, ruck) and chassis integrity (core).
– Rob

QUESTION

Just finished a cycle of your Big 24 program and saw some massive increases and am pumped! Was wondering what program you’d recommend next to continue my strength and size gains!

Thanks so much for all you do!

ANSWER

I’d recommend moving to MTI’s Density strength progression – using the MTI Relative Strength Assessment Training Plan. 
– Rob

QUESTION

I’m looking for a training plan to get stronger and gain functional capabilities while improving endurance. I’m looking for a year round program as well.

I’m going to military selection shortly but I’m trying to plan ahead. Please don’t regard this as cocky behaviour, it’s sort of my mental adaptation.
Cheers

ANSWER

Plans/order in the Greek Hero Packet. If you’re already fit, start with Hector. If not or you’re not sure, start with the Military OnRamp Training Plan.
– Rob

 

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