QUESTION
Hello,
My wife and I are volunteer ski patrollers and on a volunteer search and rescue team in Southern California. We’ve been following your base fitness, climbing, and ski specific programs for the last 2 years and we’ve had a lot of success! It has been incredible to watch my wife drastically improve her fitness. We recently found out that my wife is pregnant and she is wanting to find a way to maintain her fitness for the next several months. Do you have any experience with a program like this or have any ideas on certain aspects of the Green Herione program that she could use?
Best,
ANSWER
You’re like the 4th guy in a month to ask me about training for a pregnant woman!!
I don’t have a sport-specific program for pregnant women yet … So I don’t have anything ready made.
I have worked with several in the gym. In general they’ve listened to their bodies and there were no big changed the first 2-3 months, then I started reducing intensity … not pushing the load, keeping the intensity just “moderate” on the work capacity efforts, shortening sessions … just being smart and cautious.
This “pulling back” continued until a 1-2 months out, when women naturally were uncomfortable with many of the gym exercises and transitioned pretty much totally to walking paths or trails.
Doctor’s restrictions were fairly standard after the first trimester … no super intense heart rate, and for one women, a restriction on pull ups – horizontal pulling was ok.
So … just be smart, and overly cautious.
– Rob
QUESTION
Rob, first of all, thanks for opening my eyes with your “tolerating unfit first responders” article. A quick background on me. I am a Medic in a metropolitan Fire Department. I spent six years on a Motor and have about four years on the ambulance now. I’ve always been a Powerlifter, but when I was on the Motor I kept after my conditioning with sprinting and fireground task related work capacity events. When I got on the box it was easy to let it slide and dive head first into getting bigger and stronger. I am now at 265 at 5’9″ and 34yo.I can sq 645, bench 405, DL 685 all raw and can’t finish a mile and a half without walking. Awesome. I have been given an opportunity to be on the Medical Special Operations Unit, which is basically a tactical medic for SWAT, HAZMAT, TECH RESCUE, HELO. Basically a Medic for the good guys, which makes me very proud and I want to live up to it. I will have to pass a cooper’s test to go to SWAT school. Now to the questions. I have purchased the Cooper’s train up program you offer, was that the right program for me, do you think it would be a good idea to add a longer endurance session each week to promote cardio endurance and weight loss? I was planning of just recycling the program until I could hit a 12min 1.5 mile, which far exceeds the minimum but I think its doable with weight loss and hard work. I already far exceed the other standards(push ups/situps/pull ups/300 sprint) Do your diet recommendations apply to losing weight or should I cut out the cheat day? I have “almost” cut out all other lifting than the benching in the program, but letting go of your ego is like the grieving process or quitting tobacco so I have had two relapses. I hope this finds you well, thank you for your time.
ANSWER
Good for you for reaching out.
I’d recommend you pivot to Ultimate Work Capacity I: http://mtntactical.com/shop/ultimate-work-capacity/
You’re going to suffer. Just do your best. For the running in the plan, run/walk as necessary, but complete all the distance.
No extra bench pressing.
Yes on the diet – no cheat day.
Bodyweight? – I’d like to see you at 175-195#. You’re going to have to buy new clothes!
– Rob
QUESTION
Evening Rob,
I am currently working through the SB/WV/DB program, and I am wondering if there is a substitute that I can use in place of Seated and Standing Rope Pulls?
Thank you!
ANSWER
3x Tarzan Pull Ups: http://mtntactical.com/exercises/mnt367-tarzan-pull-up/
– Rob
QUESTION
Rob,
My name is Dale I’m currently working on the USMC BRC prep course and had a quick question on the heavy ruck days. For the heavy ruck should I just be walking at a fast pace or should I alternate a bit of run/walk into that? I know for school we are going to be ruck running with some heavy weight please let me know any other tips you that may come to mind thank you.
V/r,
ANSWER
Ruck running, if possible. One way to combine both is to run for 3-4 minutes, walk for 1-2 minutes, repeat … until you can run the whole way.
– Rob
QUESTION
Hi Rob,
I purchased the Strongman and Endurance cycle program. I don’t see any cycle work on the program. The friend that referred your programs to me described a lot of weight training and cycling training blend as a common workout.
Regards,
ANSWER
By “cycling” do you mean bicycling or spinning?
If so, I’d point you to our Mountain Bike Pre-Season Training Plan: http://mtntactical.com/shop/mountain-bike-preseason-training-plan/
This plan combines gym-based work with spinning/cycling – often in the same training session.
I’ll be happy to refund Courage for you. Let me know.
– Rob
QUESTION
Hey Coach Rob,
I have been looking through, and other than the USCG Rescue Swimmer program, I have not seen any other Coast Guard plans. What would recommend for someone who is enlisting in the Coast Guard in a few months to better prepare?
Sincerely,
ANSWER
Start with Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
– Rob
QUESTION
Good Afternoon,
I am interested in your programs for skiing.
I’m a 47 year old male in Flagstaff Arizona. I have two set workouts at a gym each week, a squat day and deadlift day, all other days are supplemental. Pre-workout warmups include jumprope, planks, pistol squats, and dynamic stretches.
I read of leg blasters from an article in this article at backcountry.com https://www.backcountry.com/explore/train-eccentric-leg-strength-for-alpine-skiing
I want more. I would prefer a conversation but without one, which program would you recommend?
ANSWER
Couple Options:
1) Complete the “Weekend Warrior” Schedule of our In-Season Skiing Maintenance Plan: http://mtntactical.com/shop/in-season-ski-maintenance-training-program/
2) Strength – Specifically Super Squat Strength (http://mtntactical.com/shop/super-squat-strength/) – with a little modification:
– Do Box Squats instead of Back Squats.
– Skip Thursday
– Rob
QUESTION
I am a police officer in Canada with the Ontario Provincial Police and am a member of our Emergency Response Team. My duties as a part of that team consist of Containment for hostage/barricaded persons, K9 backup during tracks, warrant service/entries, dignitary protection, high risk offender transport/security, witness protection, search and rescue, public order and anything else command orders. We cover mostly rural areas so most of our operations are in the bush. K9 tracks have been know to cover long distances some going 10-15 KM’s. During containment calls we may have to move into our observation positions over a long distance through the bush with full kit and a ruck.
I recently finished the 11 weeks of training, graduating in June of 2016. The course was very intense consisting of long distance runs in full kit (body armour, uniform, boots and rifle) 4 days a week and one gym session a week.
Upon finishing the course I felt I had dropped a considerable amount of weight and lost substantial strength. Leading up to the course and currently I follow Sealfit, well at least a bastardized version. The reason was because I was train to regain my strength and muscle mass I had lost. Somewhere along the way I’ve let my conditioning slip. I need to get back to the conditioning level I had when I left the course while maintaining my strength if not improving it while reducing my body fat.
Training 5-6 days a week is manageable but not twice a day. I need to train hard but not the point of killing myself because I need to be operationally ready. I usually train the main lifts for strength (snatch, clean and jerk, squat, deadlift, bench and overhead pressing variations).
Should I start with your daily programming or use one of the training plans to get back to where I need to be then transition to the daily training? Can you suggest a training program? I think given my duties and where we operate I fit more into the military training than the LE training but I could be wrong. Could you help me out?
Thanks in advance,
ANSWER
Right away I’d recommend the our focused SWAT/SRT programming found in
the “Gun Maker” series of training plans:
http://mtntactical.com/shop/swatsrt-gun-maker-training-packet/. Start
with Ruger, which is the only 4 day/week plan in the packet, and has a
slight strength/work capacity emphasis.
I’ve developed 5 types of Tactical Athletes and you’d fall under
“Gray” (http://mtntactical.com/fitness/5-types-tactical-athletes-fitness-demands/).
The Gun Maker plans concurrently train strength, work capacity,
endurance, TAC SEPA and Chassis Integrity and represent my most recent
evolution of Fluid Periodization.
– Rob
QUESTION
I was training for a little climb using Big Mountain V2 that was supposed to go in early April. I guess we’ve decided to change to a different hill in June. I’m about 60% through BMV2 with no issues, but I need some advice. Given the change/delay, should I keep going with my current plan and start over when I finish the first run in a couple of weeks? Or do some maintenance plan and start again 10 weeks out…or rest, get fat, and go again? 🙂
I don’t have access to a climbing gym or a sand bag so I’ve been doing Turkish Get Ups (I know they’re not the same) at the local “globogym” which is pretty well kit out for a Jordanian gym. I only say this as the climbing specific stuff in the base programs will not really work, unless you can suggest a substitute.
Also, I’m signed up for some road cycling death rides (here and here) after Peru. So starting in April I need to integrate a cycling specific training plan so I can embarrass my group and/or not embarrass myself. I don’t have time to only focus on one at time anymore, so I have to train for both (climbing and cycling), which I know is stupid. I will rest/recover a minimum of 12hrs daily, but I need some advice on how to do both concurrently. My thought was to replace any running in the plan (except the shuttles) with cycling (lower intensity saddle work), and do my higher intensity cycling (hill work, intervals, etc) on Sat/Sun. I know road cycling isn’t your forte, but any advice you can give would be swell.
Thanks in advance,
ANSWER
You’re so close I’d recommend you finish the plan now, break away and do something else for April, then come back and re-complete the last 4 weeks of the Big Mountain plan before your climb.
Best to make a sandbag. Should be plenty of sand in Jordan. Be resourceful.
You’re plan for cycling is solid. Cycling will do a good job of transfer to your climb.
Good luck!
– Rob
QUESTION
I am a firefighter in the Denver area. I live in summit county Colorado and spend a lot of time out side skinning skiing mountain biking running. My department has developed a formal fitness policy that every one needs to be able to achieve 12 mets thru a vo2 max test on a treadmill . I tend to do crossfit type workouts at the station then exercise outside when off duty. I am looking for suggestions that would help all around with my job as well as my outdoor hobbies. In your option what program of yours do you recommend me signing up for.
Thanks for the help
ANSWER
Your work-related fitness should come before your recreation-related fitness. My suggestion is to focus on the work stuff, make sure it’s covered, then supplement it with your endurance training as time allows.
From our stuff, I’d recommend the plans and order in the “Big Cat” series for Fire/Rescue Athletes: http://mtntactical.com/shop/firerescue-big-cat-training-packet/
These plans concurrently train Strength, Work Capacity, Chassis Integrity, TAC SEPA and Stamina. Start with Jaguar.
Another option would be to complete our programming for Military Athletes, which train these fitness attributes, but also include a solid endurance component. The endurance programmed is running and ruck running, but you could sub in your cycling and running. A great place to start would be Fortitude: http://mtntactical.com/shop/fortitude/
– Rob
QUESTION
Thank you for all you do to support military and law enforcement with your training plans. I’ve used your operator session program in the past for deployments with the USMC. I am completing the application process for FBI SA and recently purchased your PFT training plan, I also purchased your low back plan as I’ve had some chronic pain/issues with that area. I have been doing mostly Crossfit training over the last 2 years, along with my PFT/CFT requirement prep.
I’d like to focus fully on the SA PFT training plan while I prep for the Academy, I would also like to utilize the low back program to reduce future injuries and build confidence going forward. The timeline is pretty tight, what would you recommend for combining these programs so that I can make the necessary gains on the PFT while building up my low back?
My first PFT I completed 40 sit ups, 38 push ups, 15 pull ups. :46 sec 300m run and 10:15 1.5 mile run. The sit ups were not kind to my back and I was pretty tight by the time the test was over. I am not concerned with failing but I would like to greatly improve my score.
Thank you,
ANSWER
Complete the FBI SA PFT program as prescribed.
Mon/Wed/Friday, complete Part (4) from the Low Back V2 Plan for Mon/Wed/Fri… 4 Rounds of the Founder Series – after you’ve completed your PFT work.
– Rob
QUESTION
Hey Rob,
I have a quick question for you.
I’m an air traffic controller and I have access to 97 steps in the stairwell. I’d like to use them for cardio 2-3 days a week. How should I go about using them for conditioning and what benefits would I get from them?
I’m hoping to improve running and prepare for hiking in the Adirondacks this spring.
Thanks
ANSWER
Nothing trains like vertical!!
3 general ways to train with them:
1) Sprints! Run up, walk down. Start with a set of 10, rest 5 minutes, and do 2 more times, 5 min. rest between.
2) Steady … and slow. Up and down, for an 60-90 minuts, wearing a 25# pack. Listen to a book on tape. Going will train cardio. Down will train strength.
3) Multi Mode: Sprint up, 10x burpees at top. Run down, 10 EO’s at bottom, Repeat for 20-30 minutes.
– Rob
QUESTION
Hi Rob;
I’m very interested in your workout plans and need a little bit of info.
I’m fairly unfit, just getting back into weightlifting. I used to bench 100kg, deadlift 185kg and squat 150kg for 1 rep Max’s. But I’m also a squash player – with terrible cardio ability. The military programs look the most useful for overall fitness levels to me. Bearing in mind my lack of cardio, which program would be a good start for me? I’m looking for a program that covers everything and not just a cardio program.
Kind regards,
Harry
ANSWER
I’d recommend you start with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Don’t be fooled by “bodyweight” – this plan is no joke.
Follow it up with Fortitude: http://mtntactical.com/shop/fortitude/
– Rob
QUESTION
Hello,
Once upon a time I was young, in-shape, and working out twice a day on the Army’s dime. 10 years later I’m a fat dad of two leading a sedentary life-style. I didn’t gain all the weight overnight and know I won’t lose it overnight, but I’d welcome your recommendation for a starting point (plan if you have one) to drop my weight and increase my baseline level of fitness to the point where I could start working through the Virtue series. Thoughts/advice?
Thanks,
ANSWER
1) Start our stuff with Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
2) Fix your Diet: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
Good morning,
Question about athlete subscription. If I subscribe to the monthly plan, do I have access to all of the military athlete plans, specifically OCS and APFT? I’m prior service Marine Corps, looking to attend OCS for the National Guard at the end of the year or early next year. I lift weights bodybuilding style 6 days per week, little to no cardio, and maybe could run a mile without stopping right now. Which program do you recommend I start with?
Thanks,
ANSWER
1) With an Athlete’s Subscription, you get access to all 190+ of our training plans, including OCS and APFT.
2) I’d recommend you jump right into the Army OCS Training Plan to jumpstart your fitness. You’ll suffer for a couple weeks with the running, and you can run/walk if necessary, but it’ll help kickstart your fitness back on a tactical path.
– Rob
QUESTION
Hi there,
Been a fan of what you guys do for sometime now, back when you guys were Mountain Athlete – over the last couple of years I’ve used your training videos to help me for ski specific exercises which has been great. I went out to your website this morning and can’t find those old videos, wonder how I can get access to them now? Do I need to sign up for a membership?
Let me know thanks,
ANSWER
Not sure what videos your looking for, but all our exercises are here: http://mtntactical.com/category/exercises/
– Rob
QUESTION
Greetings,
I am currently startin the John workout cycle and see the TAC SEPA stacked box agility drill. If the gym i go to does not have boxes that large or stack that large how may i substitute them
ANSWER
Best Option: Be resourceful and goo outside and use the bed of a pick up truck, hood of an old car, 4-6 foot fence … . I had a Seattle SWAT team member with the same issue – and he used the hood of a Bearcat.
2) Do the TAC SEPA – Tactical Pro Agility Drill
– Rob
QUESTION
I’ve recently been hired on as a full time Firefighter with a large metro department; however I am still a member of the National Guard. Which daily sessions should I stick with, Fire Rescue or Military Athlete? Thanks!
ANSWER
Full time job takes precedence – do the Fire Rescue Programming, Big Cat Series: http://mtntactical.com/shop/firerescue-big-cat-training-packet/
– Rob
QUESTION
Hi Coach,
I’m just beginning the SFRE plan and am curious what kind of pace I should keep on the ruck run for the Session 6 mini event.
I’m guessing the moderate per mile pace from the calculator (I’ve attached my calculator results), or maybe the easy per mile pace? I’d have a hard time keeping up anything faster for 40 mins.
Thanks
ANSWER
Moderate …. keep moving for these mini event grinds, but pace yourself. They increase in duration.
– Rob
QUESTION
Rob,
The last time I e-mailed you I was about half-way through Big 24 en route to eventually do SFOD-D ahead of selection. I had already made some surprising gains by the second assessment week in Big 24. However, around that time, the need to take a record APFT surfaced. I had to do well on this APFT because the score would not only be recorded for my current job, but will also be included in my application to unit selection.
At first I tried blending Big 24 with APFT improvement, but quickly ran into diminishing returns. So I relented and stopped Big 24 after week 4 and focused solely on APFT improvement. After just 4 weeks dedicated to ‘APFT improvement’ (running only 3 of those weeks), I jumped from a 250 (50 PU, 68 SU, 14:53) at the initial assessment to a 293 (68 PU, 94 SU, 13:08). So, kudos to an amazing APFT improvement plan!
The unit recruiters will be coming to my home station sometime during the next 2-3 months to administer the official APFT ahead of selection (I’ll likely know a few weeks ahead of time). Needless to say, I want to do the best that I can to strengthen my overall packet. But I plan on starting Fortitude this coming Monday and I don’t want to focus solely on the APFT improvement again. So here are my questions:
1) Push-ups: how should I continue to train and improve my score while doing Fortitude and possibly Valor? I’m at 68 right now and within striking distance of maxing. I thought I could substitute the bench press session in ‘Fortitude’ for the same push-up progression found in ‘APFT improvement.’ Or, I could tack on the push-up progression after the endurance events on Wednesday and Fridays, but I’m concerned that would impact recovery from the strength sessions.
2) I’m less concerned about the 2mi run. I think the running in Fortitude will help strengthen my endurance base. My plan is: 2-3 weeks out from the unit-administered APFT, I’ll switch to sprint-based workouts similar to those found in APFT-improvement (these will take the place of the long runs on Mon/Fri). My goal is to run as close to 12:00 as possible. Thoughts?
Rob, as always, thank you in advance for your feedback. I’ve immensely enjoyed your workouts and your articles, and I am a happily subscribed customer.
PS – I’m just about finished with “How bad do you want it?” by Matt Fitzgerald, which you recommended to another athlete. Awesome read.
Take care
ANSWER
1) Do the APFT Push Up progression 3x/week. You can sub or do extra … if you do extra, do the push up progression first – at the beginning of the session.
2) Plan seems solid.
– Rob