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I am a 50 year old who climbs, skis, back country hunts and runs the occasional 50k ultra. I am looking for a plan to keep me fit year round that includes some climbing, weight training, and running/biking so that I can enjoy getting out. What plan do you recommend? I was thinking the greek heroine package with an added hang board day thrown in. Thoughts? Thanks again.
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Rob, I have the last 10 lbs of fat to lose. I’m doing BWF for a second go around starting tomorrow while following your nutrition guidelines. I average 5-7 hours of sleep per night. Will the fat loss be a problem?
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I recently used the Ruck Based Selection plan with a lot of success at SFAS. Thank you for the well-designed program.
I currently have about 6 months (or more) to prep for IUW, SUT, and the Q Course. I have already purchased the SFQC program, but I noticed that it primarily only focused on Phase I gates.
Is there anything you recommend I do before this program? I’ve lost about 15lbs since SFAS and definitely don’t feel as strong as before. A couple movements that I’d like to get better at: stone loading, farmer’s carries, and sled pulls. Work capacity and run/ruck endurance are still good.
Thank you,
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I am doing the JFK 50 miler on 18Nov. I have done multiple half marathons, marathons, and some special ops selections, but haven’t done an ultra before.
I just got done doing the Smoky Mtn Relay in the mountains of NC, part of a 12 man team that covers 20 miles. I ran 22 miles of it broken up over 4 legs of the race with no issues maintaining a sub 9 min pace.
Being 26 weeks out, I am looking at doing the run improvement plan paired with fire/rescue daily sessions, followed by the ultra pre-season plan, followed by the 50 mile ultra training plan.
Is this too much? Or any other way you would approach this?
Thanks for any help.
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Can you please shed some light on the three main methods of doing lunges?
– forward in place
– rearward in place
– Walking
I currently use a sandbag in the front carry position but sometimes use two kb’s in the front rack if that helps narrow this down. I’m interested in which method has the most benefit for your athletes and also which is the safest for the athlete’s body,..specifically the patella tendon.
Thanks!
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I have another question for you about your programs.
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I ran across your website and thought I would send you a quick email. I am working with my 15 year old son from home to build strength, endurance, and durability. He is a high level wrestler that aspires to wrestle for a division I college.
So far we’ve been cobbling together different workouts from articles we read and from video’s we watch. Do you have any suggestions? How would your program content help us accomplish our goals?
Thanks in advance!
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I’ll be training up for selection over the next 2-3 years. I plan on completing the SFAS ruck based selection plan 8 weeks before I go. I have two questions regarding the matter.
(1). Would you recommend completing the ruck based selection plan multiple times over the next couple of years? Or not due to the volume of rucking as it is designed to be completed immediately prior to selection?
(2). I was reviewing the DEA FAST selection packet, and it appears that the selection tests for both SF and FAST are very similar (PFT, ruck for time, 6 mile run, 3 mile IBA, etc.). However, FAST adds in a 300m sprint and 500m BDU swim. Would it be acceptable to complete the FAST plan for SFAS as the assessments are similar with the added benefit of increased sprinting and swimming ability (300m sprint; 500m swim)?
Thanks,
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I am curious what program you recommend to get into shape for the Army National Guard. I am 6’0 and around 275lbs. I have a significant amount of weight to lose.
Thank you!
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I’m doing a GORUCK Tough and Light on June 2d and 3d. I’m following that up with three obstacle course races (a 10mile, 10K, and 5k) that you have to finish in 8 hours on September 23rd. I’ve been doing your GORUCK Challenge plan and other cycles very similar – an emphasis on ruck endurance. I count 16 weeks (15 with a week off after the GORUCKS) between the two events, what programming (I have a subscription) should I follow for what is essentially an 8hr, 20+ mile, 75+ obstacle race?
Thanks.
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Wanting to get back to where I was, getting older isn’t easy. I have the start of a home gym, with kettle bells, a sandbag trainer, some free weights, and a TRX. What do you recommend I start until I get my rack and weights?
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Been a follower of yours for a while now. Currently I am in hold at Ft. Bragg waiting to go to SOPC and then SF selection in June. So i have two questions. One about general fitness, the other about your programming, I hope thats not a problem.
1. I have been following my own train up to improve my APFT because with the schedule here it is hard to stick to a prewritten program. As of this past saturday, my numbers that i tested were 74 push ups 78 sit ups, and a high 12 minute 2 mile which is right at a perfect score. I went to take my APFT this morning and my numbers plummeted. Dropped about 10 reps on both push ups and sit ups and gained two minutes on my run. Giving me a 248/300. I was fully expecting to get a 300 and was wondering if you know of any possible reason for my huge drop in performance. As for train up I’ve just been getting a lot of volume of push ups in, and doing hill sprints and short runs with the very occasional long run mixed in there. Sit ups i dont have to work too hard to max.
2. I am considering pushing off SOPC/SFAS until after the summer to give me more time to train since apparently i have a lot of work to do. If i did that, I would have all of May-August for train up. Obviously i would do your ruck based selection plan in that time, but i would have extra time to do something else as well. I was wondering what other plan(s) you would recommend to do in the extra time, or even in conjunction with other plans and do two-a-days or something like that. Id liek to see improvements all around the board. Strength, running, rucking, and bodyweight movements and core and grip strength.
As always, any advice is appreciated. Thank you
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I have a question. I have to do a a physical test for a corrections job and it entitles a run of a mile and a half in 17 minutes and 37 seconds, 300 meter sprint in 70 seconds, and an Illinois agility test in 20.4 seconds. I’ve really let myself go (290 pounds) but have been working on getting myself in better shape cardio and explosive wise, I’m still very nervous about this test. I even started doing a little yoga. Would that help improve my run and would you think it would be possible to pass all of
Those?
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Really enjoyed the backcountry ski workout I did leading up to the season last fall / early winter. Now with the season winding down for the east I’m trying to plan out my summer workouts. Any recommendations for a gym-based “offseason” plan?
Thanks a lot,
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