QUESTION
Hi, I am looking for a bit of help selecting a training plan to allow me to enjoy my sports a bit more, especially seeing that I work 5 days a week and only get to ski/bike/surf on the weekends. I want to be injury free, flexible, build muscle, and be strong enough to enjoy my sports at a near competitive level.
I’m 33, 5’10”, and 140 lbs. I often have trouble gaining mass and have never been above 145 (no matter how much I eat). I am a die hard backcountry skier and road/mountain biker. Lots of my current workouts revolve around HIIT and higher intensity, since they feel the most effective. When I had deployed, I did many of your workout plans and really appreciated them, especially the kettlebell workouts.
When I bike, I’ll go out and do 20-60 miles, as able. Some days when I bike commute, it’s a 50 mile round trip day avg’ing about 21 mph. As winter approaches, my road ride frequency will slow due to the cold, and I’ll be spending more time in the gym.
I live at sea level in Washington DC, but often travel for big backcountry ski trips. Those days are often 5,000 ft vert days, with a heavy pack and long approaches. As winter approaches, I’d love to be prepared for those types of days, especially living in a place where I can’t get out every weekend for 8 hour days. However, I’d also like to stay in cycling shape for longer winter rides and trips.
What types of workouts would you recommend or build based on what I’m looking for? Any help/tips/plans would be appreciated. I have found that I am more dedicated when I stick to a plan and I really like yours that I’ve done in the past. As my time becomes more limited, I can’t always spend 90+ minutes a day in the gym.
ANSWER
I design two types of programming – “Base” Fitness – which is day to day fitness, and “event/sport-specific” fitness – which is focused programming for specifics.
“Base” fitness programming across the athletes we serve differs by athlete type. In the case of multi-sport mountain athletes like you, the base fitness programming includes strength, short work capacity, chassis integrity (functional core) and endurance … but the endurance is emphasized and includes uphill movement under load.
Base fitness programming for mult-sport mountain athletes is designed to be completed between seasons, or to supplement in-season.
The idea is that you do base fitness programming until your a few weeks out from the sport season start, then you drop out of base fitness programming, and complete the “sport-specific” pre-season training plan for your upcoming season.
“Sport-specific” programming doesn’t have much variety – it’s focus is the primary fitness demands of the sport.
Follow it up by dropping into mountain athlete base fitness programming – you have a couple choices:
At 33, you’re never going to be a bodybuilder, and being 145# is a huge advantage hiking uphill. What will help with durability is high relative strength. My base fitness programming trains this.
The only caveat I’d add is that you want to have “near competitive” performance for BC Ski and cycling. To be at that level, esp. for cycling, is you will want to be cycling 4 days/week and training strength/core 2 days/week, and with your cycling training, be periodized annually through base building, tempo, peak, etc. I’m not the guy for that …. you should look to a cycling-specific endurance coach if you aspire to that level of performance.
For example, my base fitness programming for mountain athletes includes upper body strength, but to be a competitive cyclist, you’ll want to cut as much upper body muscle as possible to lower your weight. This means little to no upper body strength training.
Caveat #2 is your mention of kettlebells. I program in kettlebells and have a few specific KB programs, but I’m not a zealot or KB nerd. There are lots of those out there if you want to pursue that focus.
– Rob
QUESTION
I recently signed up for your Athlete Subscription Package with the goal of attending US Army Ranger School, and I noticed the available plans are 5-8 weeks long. I plan on attending school 6 months from now while in a SOF pipeline gap.
What is the best plan to follow in order to start building a base for success? I completed an intensive train-up for a SOF selection last spring but have not consistently trained at a high level since then. My biggest weakness at the moment is cardio-based events (ie. 5 mile timed run).
Thank you for the assistance.
ANSWER
28 weeks to mid-November. Here’s what I’d recommend:
Weeks Plan
15-20
Valor (skip week 6 and complete week 7)
I’m assuming you’re relatively fit … if your fitness is suspect, start with the
Military OnRamp Training plan.
You’ll need to flex the schedule into your exact date. It’s super important you complete the Ranger School Training Plan the full 8 weeks directly before reporting.
Questions?
Good luck! – Rob
QUESTION
I recently purchased your RASP 1&2 programs. I will be heading to 68W AIT on Dec 1 and plan to volunteer for RASP while there. I plan to run the program throughout the duration of the 16 weeks AIT. I had a few questions about the program.
I understand that this is an 8 week program. With 16 weeks, how would you suggest I adjust the programming to my situation? Additionally, I will not have access to a pool while at AIT. What should I substitute the swimming days with? Thanks.
ANSWER
16 Weeks? – Options:
1) Run the plan back to back …. this isn’t recommended – it’s very intense. If you do this you’ll want to take a full week’s rest between and skip week 7 the second time through. Issue here is overtraining.
2) Do
Fortitude first, take a week’s full rest, then complete the RASP Plan.
3) Do the plan back to back but the first time through, train just 4x/week … so you’ll do the first 4 weeks of the plan in the first 8 weeks of AIT, then go full schedule for the last 8 weeks.
Swimming? Not a huge portion of the programming – so skip it or just do a recovery run for the duration.
– Rob
QUESTION
I’ve just finished your “High Rep Kettlebell Snatch” training plan, I saw a lot of improvement, just a question please, is there another program like that for Clean & Jerk with kettlebell ? If not can I repeat the program doing C&J instead of Snatch ?
ANSWER
Yes – you can do it with the C&J.
– Rob
QUESTION
First off, I’ve enjoyed your fitness plans for over 6 years now and I am pleased to see how evolved it has grown. I purchased your Strength+Endurance – Aerobic fitness plan and I was underwhelmed. I felt like there was too much time between working the same muscle group. I’m a firm believer of working the same muscle groups routinely to develop strength. I’ve worked with your plans before but this plan felt flat. Currently, I am looking to your strength and endurance and body weight plan but I’m curious if the routine is not right for me. In general, I’d liked to increase strength with a bodyweight component. I’d like to hear your thoughts. Hope to hear from you soon. Thank you.
ANSWER
There’s no secret to my programming. It’s simple and direct.
After a couple decades of programming, I’ve learned time and time again not to let my biases get in the way of the results when it comes to programming.
Did you complete the full ME Strength + Aerobic Base Training Plan? If so, did your 1RM strength go up with the assessments?
If not – the plan didn’t work for you. If so – the plan worked. Pretty simple. …. but you had to complete the plan. If you didn’t complete the plan because you didn’t like the schedule, then we don’t know.
ME Strength + Bodyweight Strength Endurance …. again, the plan is assessment-based, and it includes beginning, middle and final assessments. You can complete the first 4 weeks or so and complete the mid-cycle assessment – then judge the plan by your results.
If you want to test the schedule, click the “sample training” tab and you can see and complete the entire first week of programming.
Questions?
Regardless … good luck!
– Rob
QUESTION
I am currently set to go to FLETC for NCIS in 13 Weeks. I am struggling with the running aspect of training up to FLETC. To give a bit of a background of myself i am 32 years old, 195 lbs, 5’7″, only med hx is asthma which is controlled. I do get exercised induced flairs if I push too hard. I account that to I am not in cardiovascular shape. I am also about 7 months healed from IT band syndrome because I was hard headed and pushed way too hard in trying to build up my running. I have been working with a performance PT on fixing my running form, hip flexion, ankle mobility, and strength.
My question is which program do you offer that will assist with my 1.5 mile time and also build over all fitness? With the research on your website you have multiple packages for FLETC, 1.5 mile run, and 1.5 run with the big 3 lifts? What I am looking for is programming to make myself condition ready to be competitive once I get to FLETC while getting my 1.5 mile time down considerably. I have access to a YMCA that has a “crossfit” style gym and pool. My weak points are my hips, abdomen, lungs (engine endurance) and back muscles ( I am only able to do 1 strict pull up).
I hope this email is not too confusing. I am trying to use the time I have wisely to give myself the best shot.
Thank you for all your help
ANSWER
Here’s what I recommend:
Weeks Plan
Bodyweight foundation will build your base fitness and the LE Academy Plan will prepare specifically for FLETC. It includes specific programming for the 1.5 mile run, etc.
At 5’7″, 195 pounds I’d like to see you drop 20 pounds. Dropping weight will make everything better.
There’s no secret or short cuts. Just get to work and keep grinding.
Good luck!
– Rob
QUESTION
I’m about to begin the max strength + 1.5 mile run program. My plan is to run this program on repeat for most of the year until August when I’ll have to run a PFT. At that point I’ll transition to your PFT-specific program, which I have used with success several times now. How do you suggest I structure the max strength + 1.5 mile program through the year? Should I add a deload or full rest week before repeating? Should I throw in a block of work capacity or something similar halfway through the year? I appreciate the help, and thanks for the awesome programs!
ANSWER
Bad idea to run this plan on repeat until August.
At a minimum you’ll plateau and the programming will become stale.
This plan is designed to increase two very specific fitness attributes which can complement mission direct fitness for tactical athletes. But what is missing if you’re a military athlete is work capacity, rucking fitness, tactical agility and chassis integrity. If you’re a LE athlete – you’re missing upper body hypertrophy, tactical agility and chassis integrity.
Better would be to do the Max Effort Strength + 1.5 Mile Run Training Plan now, then drop into the Daily Stream base fitness programming for your athlete type (Operator or LE), then do the PFT-specific program directly before your PFT.
Questions?
– Rob
QUESTION
I have purchased mountaineering hiking prep, peek bagger v5 and Grand Canyon rim to rim to rim. With the ultimate goal of completing said rim to rim to rim on June 5th 2025.
I end up with a swollen left knee only when running. I others wise can do (without any knee symptoms) all the step ups outdoor hiking and lunges without issue including with weight. I do have access to full gym and am an avid mountain biker ( I own a peloton as well). What is the best substitute for the running?
P.S. I am ironically 50
Thanks for your input
ANSWER
You can spin/bike and or drag a sled/tire. Do the conversion in time … i.e. if the programming calls to run 5 miles, assume 10-min miles and bike or drag for 50 minutes.
– Rob
QUESTION
I was recently referred to you by one of my friends who is currently using one of your plans to prep for boot camp I am currently prepping for army boot camp and I ship out in a few months I have recently been doing a bodybuilding type lifting split and 40 minutes of walking at a incline on the treadmill for cardio I’ve been doing the same split for the past 2 years while actively in sports wrestling and football as well I noticed that my body has a lot of unnecessary wear and tear and overall my body does not feel the best my goal is to focus on a more athletic strength approach along with intense cardio along with getting comfortable rucking and also reset my body to get rid of unnecessary pain within the body I wanna feel my best and be in the best shape for boot camp I am currently 5”10 188lbs and strong but not to in shape when it comes to cardio would love for you to create a solid plan for me to achieve boot camp fitness goals
ANSWER
Then complete
Humility directly before boot camp.
– Rob
QUESTION
I’m a new subscriber and am training to be ready for RASP by 8/1/2025. Could you recommend an abridged approach to the 52 week training packet?
I am not starting from the best spot; am not in very good shape from a cardio or strength perspective. Additionally, I will need to lose around 50 pounds through the program in order to be ready.
In addition to what you think the best approach is, do you think 8 months is potentially enough time?
ANSWER
You have 35 weeks until August 1. Here’s what I recommend:
Weeks Plan
1-7
(1) Military On Ramp Training Plan – Establish base fitness for the follow-on plans
8-14
(2) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
15-21
(4) Fortitude – Gym based strength, distance running and rucking
22-27
(5) Valor – Gym based work capacity, short, intense running and rucking intervals – Skip week 6 to shorten this plan to 6 weeks
28-35
(7) RASP 1&2 – Complete the 8 weeks directly before reporting?
Enough Time? Physically and fitness-wise, yes. But the first few weeks will suck ass.
– Rob
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