Q&A 4/9/15

by SSD

These questions include: The Correlation Between Rucking and Squatting, How to Follow-Up Peak Bagger Training, Training Programs for Special Ops, Sprinting and Running in SFOD-D, Hypertrophy for Skinny Guys and What to Eat, Strength for College Athletes, and more…
AFguys-46

 

Question

First of all I’d like to thank you for taking your busy time to read this. I was referred to your website to a friend at some joint military training this week. On the plane I started digging into your website and was absolutely blown away at all of the dynamic plans that you offer. I had a few questions about where exactly where I should start, so let me tell you about myself and where I’m at physically.

Fitness has always been important to me, and as a young soon to be officer I feel like there’s no better way for me to lead than on the PT field (especially to such an experienced military…of which I have very little). I average about a 294 on the APFT lacking just slightly on the run. However, that is not my overall goal because I don’t believe the APFT is he best indicator for a modern tactical athlete. I struggle with maintaining weight when I run a lot, and struggle maintaining my run when I lift a lot. I’ve tried cross fit, tried heavy lifting, tried lots of stuff. But cannot find that balance of strength-speed-endurance.

My goals are currently to attend Chemical BOLC with hopes of attending Ranger school soon after (if I’m lucky). Irregardless of my goals, I want to be the best physically I can be to set the standard for the best soldiers in the world. I am fully committed and second place will not do.

What program/session/subscription would you best recommend me?

Answer

I’d recommend the Ranger School Training Plan (http://strongswiftdurable.com/shop/ranger-school-training-plan/).

This plan includes specific training for the APFT, as well as strength, rucking, running …. it will take you into your report date and beyond into BOLC and then Ranger School.

Question
Recently a friend sent me an article of yours about strength in D1 and D2 athletes.

I am currently a D3 Women’s Soccer player, a 3 year starter, and I do both strength training and endurance/sprint training. Unfortunately, the workout packet we are given as athletes is the same exercises, almost everyday, and is only 3 days a week, both in-season and offseason. While upper body strength is important, there is little focus on the lower body. The lower body, especially in soccer, allows us to make the quick moves, run for 90 mins, and jump.
I am at the point where I not only get bored of this workout packet, but I feel that it is not enough.  What program of yours would you suggest I try?

Answer

From our stuff, I’d recommend you begin with the Bodyweight Training Plan: http://strongswiftdurable.com/shop/bodyweight-training-program-i/

Don’t be fooled by “Bodyweight” – this plan is no joke, especially for leg and core strength.
The plan includes conditioning. If you don’t have a running/conditioning plan from school, do the running and conditioning in this plan. If you do have a school plan, do the bodyweight work in this plan, and the running/conditioning from your school plan.
This plan is 1 month long.
You’ll lift in the AM (Big 24) and run in the PM. Do the Running Improvement instead of your school running plan – if you have one.
Take 1 week of total rest between finishing the bodyweight plan and beginning Big 24/Running Improvement.
All together this is 9 weeks of training.
After you’ve completed Big 24/Running, punch me a note.

Question

Would it be over doing it if I use the run program with the Tacp program?

Answer

Yes. The TACP Plan (http://strongswiftdurable.com/shop/usaf-tacp-training-plan/) includes running

Question

ATF SRT uses the FBI academy test as the annual PFT.  The only difference is they count the pull ups and it’s the first event.  I bought your FBI plan to use for the train up.  How would you adapt this plan to someone who’s a bit banged up? I’m 40 and deal with 20 years of typical .mil/LE injuries.  As we’ve discussed in the past I also usually don’t make 5 pt days in a row (thanks to ops, court, case work etc).  Or is there andifferent plan I should try.  Thanks again for the scaling info on the LE assessment plan. I’m going to roll from that to the fbi plan as the test is in June.

Answer

Same programming, but add in a day of rest per week. If time gets crunched, focus on the progressions for the events you need most work on.

Question

This week I’m about starting the big mountain program that you recommended, but I have some doubts. I have not purchase it already.  Please take a minute to read why.

I did the bodyweight program and felt good. At the time I was doing the program I was doing mountain biking on weekends and resting on mondays. Everything was good.
Then I added a couple of soccer games with my nephews at my parents home. Felt good too at the beginning. Then I started to feel a little pain on the same area that has been bothering me (left-inside part of the knee….then a little more pain and I freak out.) I have this little bump where the arthroscopy camera enter the knee and I’m sure that is the reason of my pains. Scar tissue maybe, I do not know for sure.
I rest for a week and it got much better. I stretch and the pain or bad feelings in the knee disappear.
I thought that I’ve overcome my knee injury (please remember I had an operation on november 2013 to remove a “plica” and after that, 3 months later I injured my knee again hiking as the therapy was not good). But now, I do not know if it is normal and I need to push thru this or if I need to change and do exercises for strength and build muscle on the quads and hamstrings, strengthen the core.
I see that the Big mountain training program has a lot of step ups and repetitions and I do not know if that strengthen the legs or if I need to have more strength and muscle before doing that program. What do you think?

Answer

I’m not a doctor and can’t diagnose your knee pain. The Big Mountain ClimbingTraining Plan (http://strongswiftdurable.com/shop/big-mountain-training-program/) is leg heavy because climbing big mountains is leg dominant.
But here’s the deal. If you plan to climb a Big Mountain like Rainier, Denali, Aconcagua, etc., the mountain doesn’t care.
There’s no summit of Rainier for guys with hurt knees. There is one summit, and you need to be prepared to climb it.
I’ve worked with mountain guides who toughed through busy seasons on hips and knees that needed replacement directly after the season ended.
I’ve also had athletes delay climbs a year to get their issue fixed.

Question

Absolutely loving the deep dive into the rucking, though I like the term movement under load a little more as it gets down to the science of it.  First off, I want to volunteer as a lab rat if positions are available, I am a military athlete coach (certified during your seminar in Jackson Hole in the winter of 2011).  I’m looking to attend MARSOC’s A&S this August and have been ruck training significantly in preparation.  That said, I’m picking up things from the Ruck Deep Dive that I can’t wait to test out to see there effects.  I’m located in Okinawa so face significant environmental challenges (and steep terrain, not as much elevation as Jackson, but nearly as much grade) that pose unique challenges to ruck training in the Pacific (read humid/hot environments).    A couple observations/questions.

1.  Strong vs. Big vs Fast – I had this argument recently in regards to rucking as to what is the ideal ratio of strength to weight.  In the school of rucking, or loaded movement I believe it can be agreed that you can be too big.  Rucking requires a significant amount of volume and strength of core and leg muscles, yet relatively little in terms of upper body strength (that said, the overall balance creates a better athlete with better form, think decathlete instead of Schwarzenegger).  This is one I am assuming your team agrees, though what is a good strength to weight ratio.  What becomes unclear is strength vs. speed?  Or better stated as short-twitch foundational strength vs. sport specificity of rucking for the aerobic pathway.
I am of the school of thought that rucking requires such specificity of the hip flexors and calve muscles that a strong base in functional movements (squat, dead lift, front squat) etc. provide a high point of diminishing returns that doesn’t translate as well as it should to rucking.  This is due primarily to two things.  1) Foundational movements often test the Creatine Phosphate and Anaerobic pathways, while rucking requires high strength and high volume on the Aerobic Pathway (we don’t deadlift for score for over two minute events often, nor should we as the lift is designed to build base strength)  2) Rucking requires a significant amount of continual (read aerobic strength) core and leg strength in order to maintain proper form (which breaks down over time).  I hope I am wrong here.
So now speed, or better stated endurance.  Would training for endurance allow for a better ruck time?  I believe so only if the endurance training was conducted under various loads.  So I’ve effectively stated to get good at rucking, you have to ruck.  Yes, sport specificity works, but I definitely think we hit a point of diminishing returns on both the bodies ability to handle that amount of force (read knee injuries) and the fact the human body plateaus (6 to 8 weeks of ruck/sport specificity).  This is where I hope you have insight.
2.  Rucking in Hot/Humid environments?  I lose more time due to dehydration and the ability of my body to keep up in the heat/humidity than expected (though I need to change to a lighter pair of boots).  This is unique to this environment, but has implications to A&S courses located in a hot humid environs.  Rucking early morning has huge implications over rucking mid-afternoon.  I’m looking at field expedient Gatorade (thank you Florida Gators).
3.  Load and location of weight?  I know exactly where to place the load during a back squat, is top of the shoulders the ideal location for weight.  If so, we need to look at pack designs?  You guys are already on it.
4.  Muscle Balance?  I notice that I have weak quadriceps in relation to hamstrings (need to bike in order to keep the balance up); however, I thought that common issues regarding ruck capabilities were weak hamstrings.  Effectively what is the right musculature balance to be effective and prevent injury over the long term?
Okay, that’s it?  I know a fair amount.  Thanks for everything you do.

Answer

Thanks for the note.

Comments to your points:
1.  Strong vs. Big vs Fast – We’re assuming movement under load is different than pure, unloaded running endurance. How different, we’re not sure. Great ultra runners are light and relatively weak. Having mass is just more stuff to carry, and you don’t need to be super strong to move just your bodyweight.
However, movement under load is a little different. The load requires more strength. We know that great marathoners can suffer on backpacking trips because of the pack. At the same time, a super strong guy, who has no endurance, will suffer ruck running.
Where is the break? One of the tests we’ve done is to compare time to lactate threshold unloaded, and then under load (25#). My “lab rats” were Burke, a great, local endurance athlete, and Jordan – my Head Coach here. Jordan’s Relative Strength Score (1RM Front Squat + 1RM Bench Press + 1RM Power Clean, divided by bodyweight) was well above 4.0 – it was like 4.65. Burke’s relative strength score was around 3.0.
Going in, we would assume that the extra strength required to move with 25# would favor Jordan and it would take him relatively longer to get to his LT …. but it didn’t. Each athlete reached LT at nearly the same time they did it unloaded. We’re thinking either relative strength isn’t as important as we thought it was … or…. the load wasn’t heavy enough. Next we’ll use 60#.
2.  Rucking in Hot/Humid environments?
With these fast movements it’s pretty much impossible to keep up with caloric and hydration needs. On average, you can only absorb 1/2 liter of fluids per hour. In extreme cases, you could push this to 1 liter – but it depends upon the athlete. On the calorie side, we can only absorb 250-300 calories per hour.
You can certainly sweat away more fluid than you can absorb, and will burn 600-1200 calories/hour ruck running – so you’re in caloric deficit right away.
Nutritionally, drinking calories is easiest. Look beyond gatorade to products like Hammer Nutrition’s Perpeteum.
Also – cramping is crippling. In addition to drinking electrolytes, I’d recommend electrolyte tablets.
3.  Load and location of weight?
We’re on this. Funny, the small design firm we hired to build our training ruck is located in Bozeman and the founders worked for Mystery Ranch. But they are struggling to understand we want the load high. It’s a new paradigm they have never seen. However, if you look at 3rd world load carriage, it’s all up high….
4.  Muscle Balance?
Not sure here. In general, actually moving under load will develop the best balance for rucking performance. The issue then becomes muscular imbalance and the potential for injury. For example, with my skiers, during the season, we do high-rep hamstring work to help balance the quad-heavy work they get skiing.

Question
I want to try your Big 24 again as I purchased it previously in Feb of 11 during a deployment.  Are there any major differences in your newer version?  Thanks.

Answer

As we learn and improve we update the classic training programs with our most recent theory. So, I feel the latest version of Big 24 (http://strongswiftdurable.com/shop/big-24-strength-training-program-v3/) is an improvement over the one you have.

Should you buy it? No. The version you have has worked for thousands and is awesome. Save your money.

Question

I’m scheduled to head to SFAS in three weeks. I’ve been utilizing your programs for a long time now and cannot thank you enough for the great advice, tips and overall programming. These past few months I’ve been primarily doing a mixture of operator sessions 5x per week in the PM, and long slow distance runs, interval runs, ruck runs and sprints in the AM (four times per week). I’ve been performing two-a-day workouts for about 4 times per week for the last few months. Typically SundayI’ll do a long slower ruck as well (2-3 hours with 65-85 lbs). I’ve also been adding about 200 pushups, 50 pull-ups and 100 sit-ups per day throughout the day in addition to everything else.
I’ve noticed some fatigue and lethargy at times from the sheer volume. But overall I think my attention to stretching, mobility work, proper nutrition and rest has allowed me to recover pretty well.
My question is how do you think I should best go about structuring training for these final three weeks? I want to ensure im fresh and properly rested/recovered before starting SFAS. But I don’t want to risk losing anything these last three weeks either.   Any suggestions or advice would be greatly appreciated.

Answer

Because you’re not doing our Ruck Based Selection Training Plan it’s hard for me to advise you. This plan has a taper built in.

In general, my approach is to decrease the volume, but keep the intensity high for a taper. This is what I’d recommend.

Question

Thanks for all you do in putting out the programs you have.  I’ve recently started the hypertrophy for skinny guys program with some friends.  I’m doing it because I’m 6′ and 178, which isn’t too bad, but I have difficulty adding muscle (but adding fat is super easy…)My question is – I know the program says to eat, eat, eat but I honestly don’t have much room to gain weight before Navy standards start to come into play (and PRT season is upon us).  Can I do this program without stuffing myself every meal and still get results or am I just wasting effort?  At the end I’m hoping to have converted some of my fat into muscle and added a little muscle as well.

Answer

Absolutely. This program is no joke – but also a lot of fun. Enjoy.

Question

How are you? I’m signing up for Army OCS and I’m hoping to get to SFAS not to long after. I’m going through the National Guard and luckily my state has a SF detachment, so even if I can’t get selected I’d still like to be in that top level of shape. I recently took the SEAL PFT just to get an overall baseline of my fitness level (I would’ve done the APFT but a friend of mine had to train for it so I just did it with him) Pushups and sit ups I did 60 in two minutes, the 1.5 mile run was a ver sad 18:39. The last few years I’ve been a typical meathead pretty much running 5/3/1 and the Cube method and for conditioning pushing the prowler or in cold months doing some HIIT on a bike or skip it all together. So I’m looking for a whole new training method and came across your site and it looks awesome but I’m not sure which program to start with. I still have to finish my senior year of college so I won’t be shipping off until next spring and I’d like to make the most of the year and get in the best shape possible between now and then. Thank you so much for your time!

Answer

A great place to start our stuff for you would be the Army (OCS) Training Plan (http://strongswiftdurable.com/shop/army-ocs-training-plan/).
This plan includes focused APFT work, as well as general fitness, running and rucking.

QuestionWhat are your thoughts on grains like quinoa while participating in the Hypertrophy for Skinny Guys Plan?

Answer

Don’t have a specific answer for you. No one has ever asked that before.

In general, eat protein to gain. Even better – drink whole milk.

Question

I am trying to  understand the build up of the package, especially the running part which is my weakest area
The bodyweight plan has a lot of sprinting and 200 m – 300 m runs in it.  Nearly daily.  How does this sprinting and running continue through the SFOD-D packet?  The RAT 6 Strength training plan does not seem to continue with sprints and runs except on one day per week.
Am I interpreting that correctly?Answer

The focus of the overall packet is to prepare you for the volume and intensity of the rucking in the SFOD-D Selection Training Plan (http://strongswiftdurable.com/shop/sfod-d-delta-selection-course-training-plan/).
Delta selection is dominated by rucking and ruck running. The focus of the train up is to build your “combat chassis” (lungs, core and legs) for the volume prescribed in this plan.
Several of the plans have intermittent sprinting, and the Running Improvement Plan includes short sprints as well as intermediate distance threshold efforts – but unloaded sprints is not the focus of the train up.

Question

Right now I’m currently an engineering student getting my degree in petroleum and mechanical engineering. I’m writing to you today because i have been an avid athlete since high school. I played Texas high school football and down there it became my life, i lived to train. Now as i have been going through school i still have a calling to serve in the military particularly the Navy. My dream has always been to get into the Special Operations for the navy. However I’m contemplating attending the Navy OCS program. but from all the Team guys i have talked with and had a chance to get to know that BUDs is insane to begin with, much less if i want to go in as an officer. basically the final consensus is that i have one shot to try and make it as an officer in the Teams.

The issue I’m having now is that I’m a pretty bug dude. Football made me a great defensive lineman but a horrible candidate. I’m currently in my third year of school and had a drastic change in my workout regiment. however I’m looking for advice or a program that can help me make it in the teams. the main areas i have trouble with in the Navy PST are the Pull-ups, Running, and at times the swimming (mainly because i have no where to test this part of the Test).
Another huge issue i have is time. Now  i dedicate a large chunk of my day to train its just how i am. the problem is that come exam time sometimes my training take a backseat until its all sorted out. but i know that isn’t helpful in keeping a stead training program. another issue id like to be able to check out is my nutrition. i eat pretty well and have maintained a decent shape but tips to cut excess pounds would be amazing as it would help with the pull ups. lastly my size, from appearance i have no subconscious feelings about it, but i need to drop mass and bad, my chest puffs out like crazy i have insane thighs and overall I’m looking to drop mass but still maintain my strength as best i can.

I’m sorry i threw a lot of information your way but i feel it all needs to be out there so you can give me the best advice you can, and what programs I should look at to purchase. i will be home for the summer and so i will have a lot of time to stick to a steady regiment and make some strides here. I’ve been wanting to do this my whole life, and as college comes to an end i feel like i might serve for a while before i try to go to work. any help you can give would be amazing. I know the process won’t come easy, i know it will take sacrifice and pain, but my coach always trained me to find another gear, that when its getting bad and wanting to quit to push. I’ve always held myself at a higher standard and this is why i have this inquiry to make sure I can be the best especially if men will be looking to me.

Answer

Start with the US NAVY PST Training Plan (http://strongswiftdurable.com/shop/us-navy-pst-training-plan/).

Next, see our nutritional advice to clean up your diet in general: https://www.youtube.com/watch?list=UUiTR_zJV0cB8l8qSBYya-eg&v=VGs2tnMQJlc
But take the next step, go to myfitnesspal.com, and set up a profile. There you can quickly identify how many calories you need to eat to lose weight, and who many calories your putting in based on your diet/exercise routine.
Trust the bodyweight/swimming/running work, etc. in the PST plan to help you cut mass. It will take some time  – but avoid the weight room.
If you can’t swim, switch to the APFT Training Plan – and follow it.

Question

I just started the last week of your Peak Bagger Training plan and I am loving it, I am sure I will have great results with it. I still have one month to train for my first obstacle race and I was wondering what should I do after Peak Bagger plan, I know for sure Leg Blaster will be very good for all the Uphill and Downhill running I will face, I added a bit more upperbody in the plan because of the many obstacles I will face (different type of carry, rope climbing, sled dragging and climbing walls ). Should I continue to add difficulties to this plan or do you have another plan for me ?  In one month, I will be racing  twice a month for all the summer and I am running 4 times a week, one day being an easy run, 1day a short interval work, 1 long interval and  1 long run (2-3hrs).

Answer

I’d recommend our Running Improvement Training Plan (http://strongswiftdurable.com/shop/run-improvement-plan/)
This plan will add assessments, progression and programming to your running.Question

I read over your article on the five thumb points of rucking and I was wondering if you and your guys have yet discovered what correlation, if any, exists between ruck running and squatting. Simple example, my squat sucks when I ruck run a lot, but I get real fast. Right now my front squat max is 190, but I can hit 8 minute repeats on 1 mile ruck intervals for at least three miles. However, most of my peers are the opposite; they have much stronger squats but slower ruck run times. There are obviously exceptions to this, but I was just wondering if you guys had seen anything similar with your own progression. Appreciate your input, as always.

Answer

We are interested in the issue of strength and rucking performance and have begun looking at this. Jordan, my Head Strength Coach, and Burke, one of our lab rats did our Relative Strength Test:

1RM Front Squat +
1RM Bench Press +
1RM Power Clean
…. Add the total and divide by bodyweight.
Jordan came in at around 4.65. Burke, an accomplished endurance athlete, scored just over 3.0.
We then had both conduct Lactate Threshold test first at bodyweight, then at 25#. We were interested first to see if the extra load got them to LT faster, and second, if Jordan’s greater strength helped him with the loaded run.
None panned out. Neither got to LT faster, and we saw no evidence that Jordan’s strength helped him.
We suspect that the issue was the load – it was too light, and as part of our Ruck Deep Dive study next we will test 60#. At some point, I’d assume, Jordan’s strength will help.
However … we need to see the evidence.
Rucking and Ruck Running are primarily aerobic events – and it would follow that natural or trained endurance athletes will do well.
This raises all types of issues for me and, for the military ….
– For the military, most PT tests and many SOF selections (Delta, for example) have a huge endurance component. This skews performance toward natural endurance athletes, but …. PT tests and SOF Selections, one could argue, rarely reflect actual combat fitness demands (more strength and work capacity). So…. PT tests and selections may select athletes who aren’t the best fit physically for the actual job.
– For me – our focus has always been strength first, then work cap, then endurance. My theory is rapidly evolving toward much more equal weighting.
– One of the issues is building Endurance – and maintaining it. This is very time consuming and I’m experimenting now with my own programming to puzzle this out.
Back to you …. our study will hopefully discover at which load time to LT is affected significantly, and then from that, we’ll be able to determine how much, if any, higher relative strength is an advantage.

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