Q&A 3.28.19

QUESTION

I am about a couple of weeks away from finishing up the Dryland Ski Training Plan V4 and would like some help to determine where to go next.  Here’s a little background and my goals:
In the non-winter months I am an outdoors generalist.  I mountain bike, run, hike with the family, swim, paddleboard, and backpack.  I’ve looked at plans but haven’t been able to narrow down where to go next.  I just want to be fit.  I plan on riding and running 2-3 days a week and will train in the garage 2-3 days a week.
I am planning on either running a Spartan Super or a 12 hour MTB race in mid-July and then race an Xterra tri in mid-September.
What would you recommend?

ANSWER

I’d recommend the plans/order in the Wilderness Professional Packet as your “base fitness”. You can complete the programming in order, 3 days/week, and still ride your bike 2-3 days/week when you’re not following the programming.
Follow the training sessions in sequential order – don’t skip ahead.
Start with Jedediah Smith.
– Rob

QUESTION

I have just bought a 9 month training package for hunting but unsure where to start. I see a few training schedules but what do I do first?

ANSWER

Complete the programming in this order:

The 4 plans, in the order you’ll complete them are listed below. Note the rest weeks between plans:

Weeks        Plan
1-6               (1) Bodyweight Foundation – Bodyweight Strength Training, Bodyweight Power Training, Endurance Training (running)
7                   Total Rest
8-14            (2)  Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking and distance running
15                 Total Rest
16-22         (3) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
23                 Total Rest
24-31         (4) Backcountry Big Game Training Plan – Sport-specific endurance for uphill hiking, focused core work, eccentric leg-strength training for hiking downhill.

– Rob


QUESTION

Ive wrote a few times in past anyway I will get to it. I am former army sof and like to stay as close to that shape as i can still. On your advice I completed Waylon last, good program something different. I most recently completed humility as i was going to work my way through the ruck based selection package again and likely finish it off with the psyop selection pack. Anyway I live in the midwest by a great lake so running and rucking have been out because of the bitter cold and feet of snow we have had. My treadmill recently crapped out as well working on getting a new one here. To top things off my wife just had our second son but had some severe complications so in short between taking care of her in the hospital over a week and having a 13 month old son at home to take care of and a newborn son with an extended NICU stay (he is still in there) I fell off the proverbial wagon with working out the last month plus and diet went to hell eating non nutritious take out everyday I probably packed on an extra 10 or more. Question is where should i start? Should i continue where i was on the ruck based selection or something different to get back? Ive been lifting few times a week ( big 24 type workouts) but no work capacity or endurance and i can feel it.

ANSWER

– Rob

QUESTION

I’m currently starting the Q course for special forces and I’m looking into your plans. I weigh 160lbs and I’m 5’8″. I’m looking to improve my upper body and core strength. I hurt my left shoulder while lifting 6 months ago, nothing serious, but I did have to do some physical therapy. It feels better but I lost a lot of strength during the recovery process. The other day I was doing over head press at 85lbs and my shoulder was fatiguing faster than I want. What would you recommend for a workout regiment?

ANSWER

Make adjustments as needed for your shoulder.
– Rob

QUESTION

I bought a subscription because I want to use the Ranger School Training Packet. I am doing the Military On-Ramp program right now and will complete the Ranger School Training Plan right before I leave for Ranger School. I noticed in the Ranger School Training package you suggest completing Humility, Fortitude, Valor, and Gratitude. I have time to do one of those programs between the On-Ramp and Pre-Ranger. Which one of those programs would you suggest following with the time I have?

ANSWER

Fortitude.
– Rob

QUESTION

I’ve started the above mentioned program and have a couple of questions.
1. What (if any) rest should be taken between sets in each round?
2. When targeting ideal weight for reps and sets, should the goal be to use a consistent weight throughout sets such that the last rep of the last set is almost to failure, or should near failure be the goal of each set (I.e. stripping weight with set progression)?

ANSWER

1. Each circuit includes a stretch or mobility drill – this is your “working rest” between rounds. Between exercises … no set rest, but work steadily, not frantically. Just grind through the circuits.
2. Goal = “consistent weight throughout sets such that the last rep of the last set is almost to failure”
– Rob

QUESTION

I’d appreciate your help in selecting a training plan.
I’m 43, in the Navy, and would like to improve my conditioning and athleticism to be a better contributor on my old man lacrosse team. I’d also like to prioritize fat loss while maintaining some strength. I enjoy the barbell lifts and don’t hate running.
Thoughts?
Thanks for your time and consideration.

ANSWER

I’d recommend the plans/order in the Country Singer Packet.
These plans concurrently train strength, work capacity, endurance and chassis integrity and apply our programming approach for general fitness. Start with Johnny
– Rob

QUESTION

I have a quick question about the workouts. I’m currently training for a smoke diver program that is intense urban Firefighting with a high stress on cardio, burpees all in full PPE. I see y’all have a smoke jumper based workout would that benefit me I have limited equipment; pull up bar, 205 lbs Weights and a bar, and a few other things. Just looking to see if u have something that would work for me.

ANSWER

I don’t have a plan specifically for the Smoke Diver. From what I do have I’d recommend the Urban Conflict Pre-Deployment Training Plan – it will transfer well.
– Rob

QUESTION

I am a new athlete looking to really take things slow; I’m in for the long haul.
My plan was to go:
Bodyweight Foundation -> Le On-Ramp -> Virtue -> Spirits
I was wondering if you think this is a good idea, or will I miss out on progression because it could end up being too redundant?  I really want to get a good, solid base.
Would it hurt to throw the country singers in there as well?  I really want to take my time with this and work on my overall fitness and to be well rounded in all aspects before getting specific.
Also…what are your thoughts on activities such as rock climbing, paddling, or mountain biking on my days off? Will this hinder my recovery or are they okay to do

ANSWER

Start general with Bodyweight Foundation to the Country Singer Packet I plans, then move to the Spirits Packet.
Okay for rock climbing, paddling, mountain biking, etc. on the days off. If you’re super fatigued after Mountain fun, take a day rest before getting back to gym training.
– Rob

QUESTION

I will begin training for the ACFT.
I can follow the plan. However, I need to start at ground zero for the leg tuck as I cannot do a pull up yet.
Where do I start for the leg tuck?

ANSWER

Start with a max effort for Cheater Ankles to Bar and follow the same progression using this exercise for 3 weeks – then try the leg tug exercise for the second assessment in the plan. (Week 4, I think …)
– Rob

QUESTION

Already a happy customer of yours, I’m looking for a new plan but I’m not sure which one would be best for my goal. I signed up for a Hurricane Heat (the 4 hours version, to start humble). I reckon you’re familiar with that endurance event from Spartan? I’m not quite sure which training plan would be best. On one hand it’s kind of like a light Military bootcamp, on the other hand there’s also an overall fitness element to it.
Is there any plan you would recommend for this? I’d say my fitness level is medium (completed Spartan Sprints, Super, a Beast soon) and I’m an okay runner (did a few 1/2 marathon distance trail running events).

ANSWER

I don’t have a specific plan for this event. From what I do have I’d recommend Humility.
– Rob

QUESTION

While I think I already know the answer to this. I wanted to run it by you to make sure there isn’t something I’m missing.

I am currently working on the Greek Hero Series and I do not have access to sandbags or weighted vests. Is there any alternatives to those pieces of equipments/exercises? As of now I have just been doubling up the TAC SEPA portions unloaded.

I look forward to what you have to say, and thanks for all your knowledge and programs.

ANSWER

You can use a loaded backpack for the vest, but there is no sub for the sandbag. Be resourceful – my first one was an old duffle back and lots of duct tape.
– Rob

QUESTION

I was looking into a training plan for everyday training to always be ready.
I do have trip planned to Nepal to do some trekking peaks and work.  I will be headed to Nepal at the end of April and will be working coordinating rescue stuff then plan to stay and climb Mera Peak at the beginning of June.  I will have access to gym with most everything available including a pool which I spend a bunch of time.  Once in Nepal will probably just be able to run and do some hiking.  Planning on lots o body weight type exercises while there prior to the climb.  Also, currently spending as much time as possible climbing in the white mts New Hampshire.
Was thing subscription would be the best so I could vary my training.  Please let me know what you think.

ANSWER

Between now and Nepal I’d recommend the plans/order in the Wilderness Professional Training Packet, starting with Jedediah Smith. These plans are designed for rangers, game wardens, wilderness SAR professionals, etc., and concurrently train strength, work capacity, chassis integrity (core) and mountain endurance (run, uphill hiking under load).
– Rob

QUESTION

I have been recommended to check out your page, but I’m still not sure what plan to pick.
So I live in Norway, my goal is to get in shape for a selection course (law enforcement/delta). The course itself is a long way ahead in my timeline, and I am just really looking to get in shape and train seriously towards it now, as I still have a few kilos to lose. I have been training “regular” gym-splits until now. I have access to a gym and a pool.
Any help would be appreciated.

ANSWER

I’d recommend the working through the training plans/order in the Ruck Based Selection Training Packet.
– Rob

QUESTION

I am a 50+ male athlete in fair to good shape. I am going to do the GoRuck Selection this October. I plan to work my way up to the event by doing the smaller events. I was planniing om starting with the Bodyweight Foundation Training Plan.
Do you thunk this is a good plan? If not what would you suggest as a starting point? What would be next once I complete the base program?
Thanks in advance for your time

ANSWER

Yes on Bodyweight Foundation.
Next – follow the plans/order in the Virtue Packet of plans until your 10 weeks out from your event. Then complete the GoRuck Selection Training Plan.
– Rob

QUESTION

I’m an ROTC cadet who recently subscribed to the Athlete Subscription to help prepare myself for IBOLC this June or July and Ranger School next winter. I want to begin the IBOLC prep plan, but I am worried that the plan does not contain enough lifting for my weight and strength gain goals. I was wondering if you have any advice on how to adjust the plan, or if I should just complete the plan as is and not worry about lifting leading up to IBOLC.
To give you more context:
– My Goal: Gain as much muscle mass as possible while still maxing my APFT, running 5 miles in under 37 mins, and rucking six miles in under 1:21:00.
– Current Height and BW: 5′ 6″ / 143#
– Most recent APFT: 73 PU / 81 SU / 13:13 2-Mile (298/300 @ 21 years old)
– Max Dead hang pull-ups: 18
– Most Recent 5-Mile Run: 37:50
– Most Recent 6-Mile Ruck: 1:21:54
– One Rep Maxes:
– Squat 255#
– Bench 195#
– DL 405#
– Push press 115#

At my disposal are my college gym, 400m track, and Olympic pool. The gym and track are regularly available while the pool is open limited hours. The gym has barbells and dumbells but does not allow cleans or snatches to be performed with BBs.

I also have a GoRuck with a 30lb plate and a MOLLE Rucksack. I don’t have a sandbag yet but I plan to get one.
I look forward to hearing from you and continuing to use MTN Tactical.

ANSWER

There’s no lifting at IBOLC or Ranger School – and the focus of our sport-specific training plans is the event they are built for. Use them this way, and don’t add any other training to the plans.
As a smaller guy, I can see your concern about size/strength. Where this will affect you the most is the heavy rucking, but understand the best way to prepare for heavy rucking, is to do heavy rucking – which the plans contain plenty of.
Between now and beginning the sport-specific plans, you can do some focused strength training. Specifically – I’d recommend Big 24 Strength.
– Rob

QUESTION

I’m on a mountain team in NC. I’m wondering what would be the best combination of pt plans you offer to maintain both the military fitness and a mountain fitness. We usually travel once a year to western NC for our summer mountain training and team re-quals, then out to CO  for our winter training and re-quals. The training covers everything from multi-pitch rock climbs, long range alpine movements, ice climbing, skiing and ski touring, traverses. We do not have a specific place/event to train for right now, just looking for which plans would serve us best as a base. Thanks for any help you can lend with this.

ANSWER

Two choices – and it somewhat depends upon the rock and ice climbing demands.
If those demands are significant, use the Green Heroine Training Plans as your base – these concurrently train strength, work capacity, chassis integrity, mountain endurance (running, uphill hiking under load), and climbing fitness (rock). Know that for these plans you need access to a climbing or bouldering gym.
If not, use the Wilderness Packet training plans which are designed for game wardens, forest rangers, and other wilderness professionals. These plans train strength, work capacity, chassis integrity, and mountain endurance (uphill hiking under load, running).
– Rob

QUESTION

I’m an infantry major finishing up two years teaching at West Point, and I’m one year post surgery on my right hip and two years post surgery on my left hip. Both surgeries were for labrum repair and cartilage damage.
My doctor cleared me for full activity. I recently did the dryland skiing plan and found that it brought back some hip pain.

I plan to assess for Ranger Regiment in September of this year. Do you have a plan recommendation that will ramp me up to the required fitness level without being too harsh on my hips for the next couple months?  Thanks for your help!

ANSWER

I’m not a doctor and am not sure how to my programming will impact your hips. Will heavy lifting impact them, or lots of running, rucking, etc? I’m just not sure.
So to start I’d recommend our Bodyweight Foundation Training Plan, followed by the Military OnRamp Training Plan (which will introduce rucking and lifting). Let’s see how your hips respond.
– Rob

QUESTION

I have used a couple of your programs in the past and really respect the work of you and your team at mountain tactical! I am a ground intelligence officer in the marine corps, and I’m about to wrap up infantry officers course. I haven’t been able to get in the gym much to lift weights for the past 9 months between TBS and IOC. However, I should have roughly 6 more months to actually get in the gym before reporting to my unit.

I am looking for a few things: first off, I would like to get back in the gym and work on the fundamentals and techniques involved in weight lifting before I start some insane program, in order to prevent injuries and bad habits. However, after getting back into the swing of things, I am looking to gain some muscle mass and strength. This is my main goal, but I also don’t want to completely discount cardio (id like to run or bike a couple of times each week). After reporting to my unit, I’d like another program to build off of these 6 months, but I’d also like to incorporate some jui jitsu training a couple of times a week.

All in all, I guess my questions can be summed up as such:

During these 6 months, what is a good program to get me back in the gym that will allow me to work on fundamentals and sheer strength building? I don’t want this program to be easy, I just want it to facilitate a good foundation for later strength training.

After this, what is a good follow on program (or programs) to build mass and strength? Keep in mind that I don’t want to completely throw running out the window—it just isn’t my priority. It may be best for me to just get a strength training plan and run on the side, as I don’t necessarily need a program that incorporates it.

And finally, after reporting to my unit in 6 months, what is a good program that will build off of the previous 6 months but also allow me to incorporate some sort of martial arts training a couple of times per week? In addition, I’d appreciate any suggestions regarding how I can effectively weight train while training jui jitsu on the side.

I’m sorry for the lengthy email, but I look forward to your input on how to gain some muscle mass and strength over the next year or so!

Thanks!

ANSWER

1. Big 24 Strength. This plan includes a little work capacity, and you could also add in a run on Saturday on your own – but it’s primary focus is strength. 6 Week plan.
2. To build mass and strength, continue with our strength training focused plans. Rat 6 to TLU Strength to 357 Strength, etc. You’ll need to add in running on your own.
However, just strength training for 6 months is a mistake. Better would be to move to our Base Fitness Training Plans after Big 24 – to build well -rounded tactical fitness. Specifically, the Greek Hero Plans or the Daily Operator Sessions with a subscription.
3. Greek Hero Plans or Daily Operator Sessions.
– Rob

QUESTION

I would like to do some core and low back strengthening in addition to the pre-season backpacking which I am starting again week after next. (And then Rainier following that.)  Would you recommend the Low Back Strengthening plan or the Chassis Integrity?
Thank you,

ANSWER

Chassis Integrity Training Plan – as it can supplement other training.
– Rob

 

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