Q&A 3.19.20

QUESTION

What would be your best program before RASP? Before you do the actual 6 week program I mean. I’d like to stay strong but mainly work on work capacity and durability. I am old and can’t afford to get kicked out from injury! Thank you for all you do.

ANSWER

Valor – for work cap. Understand the best thing you can do for durability is be as event-specifically fit as possible going in to ramp. Nothing in the literature has shown that mobility, flexibility, recovery, etc. has as much to do with durability as sport-specific fitness.
– Rob

QUESTION

I recently purchased your TACP training plan. When I did the 10 mile ruck assessment, my time was 2:27. When I enter the time into the calculator, it says my 3 mile interval time is around 35min. That is a considerably faster per mile pace than the 10 mile. Is this on purpose or am I entering something wrong. Thank you.

ANSWER

It’s actually between 36:47 and 37:40, and it’s accurate. Shorter Distance, Faster pace.
– Rob

QUESTION

Good afternoon from Hawaii.  A little background info.  I have been an avid cross fitter for 4 years and also a service member for 9 years.  I was looking for something more job specific and came across your program.
I just have a couple of questions for you regarding fortitude program that I started.
1.  Time between sets during the strength portions.  Is there a recommendation for rest
Btw sets?
2.  Steady effort on the time amrap events like sand bag get ups.  Does that just mean keep working at a pace where you don’t need a Break?

ANSWER

1. Each strength circuit includes a stretch or mobility drill – hold for 30-45 seconds – this is your working rest between sets.
2. Yes …. if it’s a Grind. If it’s an AMRAP …. It means As Many Rounds As Possible – threshold effort.
– Rob

QUESTION

I have taken your advice and purchased the BJJ Training Plan. I had a few questions about the program before I get started.
How long should the breaks be between rounds (especially the ones where you “increase load rapidly”)?
How much weight should I be increasing by every round (warm ups, main strength movements, etc)?
Is there any alternative item I can use for a sandbag? Like a ruck sack? Or should I make a sandbag?
Thanks again for the support. I really appreciate it.

ANSWER

1. Each strength circuit includes a stretch. This is your working rest between rounds.
2. I can’t dictate loading for you remotely. In general – light on the warm up if the load is not prescribed. Increase rapidly until “hard but doable” on these sets. Aim to be at your “hard but doable” load by round 4 or 5.
3. No sub for a sandbag. You’ll need to make one. Be resourceful.
– Rob

QUESTION

I’ve been a wildland firefighter with the hotshots for 9 seasons. I was dealing with some health issues most of the winter so now I’m a month and a half from the season in absolutely horrible shape. Wondering what my best choice for workout plan would be. I’m afraid the hotshot/jumper preseason one might be too intense for me coming back from these medical issues.

ANSWER

Bodyweight Foundation Training Plan. This plan is no joke and assessment based – so it automatically scales to your incoming fitness, then, via re-assessments, continues to push you as you work through the program.
– Rob

QUESTION

Hope you are doing well.  I am in a funk and was wondering if you could recommend a new program to try out.  I currently have the Helena Dumbbell, Johnny and Resilience programs that I have been rotating for quite a while and I think that I would like to try a strength program.  Don’t get me wrong, I love the programs but I am just a little burned and looking for a change, or might want to just stand around and push heavy weight for a change.  Do you have any recommendations on a 4 or 5 day a week program that mostly trains for strength with a day of endurance work?  I am 5 minutes from two different mountains here in Phoenix that I like to hit once a week with a 60# pack.  I would love to gain some strength but don’t want to loose anything on the endurance side.
I was looking at the “1-Lift Per Day” routine and I like the look of it but I am also having some issues with pain at the ball of my left foot.  I can ruck but running and box jumps are a little tough for me right now.  Could I substitute the runs with rucks and is there an alternative to box jumps so I can give my foot a rest?
What about the “Hypertrophy Program for Skinny Guys” program?  I know there is supposed to be total rest on Saturday and Sunday but would a ruck every so often be too much?
Any input would be appreciated, thanks!

ANSWER

I’d recommend the Big 3 + Run Training Plan. You can replace the running in the plan with rucking.
As prescribed – it’s running. Do the 2-mile assessment – but ruck, and use the rucking calculator for Tuesday’s intervals.
Skip the Thursday intervals, and on Saturdays, ruck instead of run.
– Rob

QUESTION

How do you feel about treadmills for the timed runs? For example, today was 4 sets of 800m sprints, so I set up the speed I needed on the treadmill and ran that. Is that hurting my progress?

ANSWER

I’m not sure the transfer is direct … i.e. if running on a treadmill transfers directly to running on ground. So, unless there is a very good reason, run outside.
– Rob

QUESTION

I have about 7 weeks until I report to 7th Special Forces Group. I’m in the middle of moving so I was wondering which plan would be best that uses little to no weights at the house. I’m in ok shape but want to tune up my cardio a bit but still keep/ gain strength and endurance.

ANSWER

Humility would be best. You’ll need a pair of dumbbells, sandbag and IBA/Weightvest or 25# pack.
Next would be Bodyweight Foundation.
– Rob

QUESTION

Since low back spasms are a regular occurrence, i’ve not been lifting heavy at all.
Mostly between episodes, i’m digging out, and then when i’m actually able to do some work – i’ll lift relatively lightly 4-6 times per week and run every so often. workouts usually consist of push one day and pull the next. hit legs most days and try to do lifts that at minimum don’t light me up.

ANSWER

I’d recommend you begin our stuff with the Bodyweight Foundation Training Plan. This plan is no joke, and includes bodyweight core work.
Follow it up with your Low Back Fitness Training Plan.
Email back on the other side of the LBFTP.
– Rob

QUESTION

I’m wondering if you’d be able to suggest a program based on my goals.
I’m a novice trail runner planning to run a half marathon in the next 6 months and avid hiker looking to complete the Tahoe Rim Trail (161 miles) in 8 days and scale Half Dome in under 12 hours.
I’m looking for a suggestion on plans that will allow me to accomplish these goals and still allow for me to run and hike for active recovery.

ANSWER

MTI’s approach is to complete “base training” programming relevant to your athlete type (mountain, tactical), and then do event-specific programming directly prior to your events.
So for multi sport mountain athletes like you, you’ll be moving between base fitness, and event-specific training ups.
For your Base Fitness, I’d recommend the plans/order in the Greek Heroine Series, beginning with Helen. Overall, these plans have a mountain endurance emphasis (running, uphill hiking under load), but concurrently train strength, work capacity, climbing fitness (rock), and chassis integrity (core). Start with Helen.
7 Weeks prior to your Half Marathon, drop out of the Green Heroine Plans and complete the Half Marathon Training Plan.
…. then drop back into the Greek Heroine Plans
8 Weeks prior to your through hike, drop out of the Greek Heroine Plans and complete the Ultra Running Pre-Season Training Plan. For the Friday/Saturday sessions, Ignore the heart rate restrictions in the plan and complete these sessions hiking, or hike-running, on trails, wearing the same weight pack you’ll carry on your trip.
…. then drop back into the Greek Heroine Plans
8 Weeks prior to Half Dome, drop out of the Greek Heroine Plans and complete the Big Wall Training Plan.
– Rob

 

Leave a Reply