Q&A 5.25.17

by SSD

QUESTION

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.

ANSWER

Yes on the Greek Heroine Packet plans.  These plans include focused climbing training designed for a climbing or bouldering gym.
– Rob

QUESTION

I’m sure that, like me, many of your athletes like to golf every now and then.  I know you don’t have a “golf fitness program”, but what exercises do you recommend for that sport?  What are your go-to movements you point to?
When I take a break from golf, coming back to the game can cause some soreness in my back.

ANSWER

I’m no expert on golf fitness, but for midsection work, I’d recommend the Chassis Integrity Training Plan: http://mtntactical.com/shop/chassis-integrity/
– Rob

QUESTION

My team and I are about to finish up the Core Strength I workout, pretty intense btw, and we were wondering what would be another good core workout to follow?  Should we just keep adding reps/time like the 1st 4 weeks have done or do you have another one that you could suggest to follow it up with.  We like the fact that it only takes about 30mins because we all have different types of regular workouts then we come together for the core one.
Thanks,

ANSWER

Our Chassis Integrity Training Plan (http://mtntactical.com/shop/chassis-integrity/) is similar to the core plan you completed in that it is add-on programming with focused 10-20 minute circuits. The difference is it deploy our new Chassis Integrity mid-section strength programming theory: http://mtntactical.com/all-articles/evolution-chassis-integrity-theory/
Another option is Resilience (http://mtntactical.com/shop/resilience/). Resilience is a 7-week, complete tactical athlete training program which an emphasis on Chassis Integrity. It includes 3 days/week of heavy gym-based strength focused on total body lifts, and chassis-integrity, one day of sprints and work capacity, and one day of ruck running.
– Rob

QUESTION

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?

ANSWER

Not because of sleep, that I’m aware of.
Cut the cheat day from the diet.
– Rob

QUESTION

As an overall outdoor enthusiast I have always been attracted to workout plans that allow me to take part in a myriad of outdoor activities (rock climbing, biking, kayaking, etc) However, I have recently become interested in competing  in Olympic distance or greater triathlons at a recreational level. The catch is, I really don’t want to adopt the the swim, bike and run method of training day in and day out. I would much rather find a program that caters to overall strength and work capacity with a slight emphasis on tri training.
I know that you don’t have a specific training plan for tris at the moment, so I was thinking about doing the Buds V2 plan. I’m interested to know your opinion: Would I be able to extend the program by following the plan 3/4x weekly instead of six, using the other 2/3 days for long bikes/runs? If not, what plan might work?
Appreciate the time!

ANSWER

Best would to do a Olympic Distance, tri-specific training plan and add in a heavy strength session 2-3x/week and do this for 6-8 weeks.
BUDs/V2? You could pull the rucking and add in biking.
– Rob

QUESTION

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,

ANSWER

Options:
1) Athlete’s Subscription to the Website and follow the Operator Sessions. Begin at the start of the most recent cycle: http://mtntactical.com/shop/master-subscription-plan/
2) Follow the plans in the Greek Hero Packet: http://mtntactical.com/shop/greek-hero-training-packet/
Start with Hector.
All of this programming deploys our most recent iteration of Fluid Periodization, and train strength, work capacity, chassis integrity, military endurance (running, ruck running) and TAC SEPA (Tactical Speed, Explosive Power and Agility) concurrently.
Note that none of these plans is focused on stone loading, farmer’s carries and sled pulls. I don’t have a strongman-only program which focuses on these movements.
– Rob

QUESTION

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.

ANSWER

Plan is solid. Start the Running Improvement Plan at week 11.
– Rob

QUESTION

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!

ANSWER

Most benefit? No idea, however my guess would be the walking lunge would have the most transfer to outside activity.
Safest? Essentially the movements are the same in terms of the knee from our perspective.
– Rob

QUESTION

I have another question for you about your programs.

So far I’ve been running grunt pt and since fortunately I’m on TDY I don’t have to worry about morning pt. I’ve been doing grunt pt at night and when I get back to fort Campbell I know I’ll have to continue it at night since the gyms there will be too crowded in the morning.
So I was curious if you had a list of approved programs on the site that can be safely run with your daily training sessions? I wanted to do an even less equipment driven program during pt hours.
Thanks

ANSWER

In general, we’ve paired our running or rucking improvement plans with focused strength plans in two-a-days.
I’d recommend you don’t double up Grunt PT.
– Rob

QUESTION

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!

ANSWER

Please understand our focus is on mountain and tactical athletes and consider this as I do my best to answer your questions.
Answers:
1) Help your son? Best thing you could do is increase his relative strength without increasing bodyweight.
2) Recommendation? From our programming to start I’d recommend the MTI Relative Strength Assessment Training Plan: http://mtntactical.com/shop/mti-relative-strength-assessment-training-plan/. I’d follow it up with our BJJ Training Plan: http://mtntactical.com/shop/brazillian-jiu-jitsu-bjj-training-plan/
– Rob

QUESTION

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,

ANSWER

1) Yes, but no more than 2x/year. I’d recommend you start the RBSTP right away to get a taste of it.
2) No. Do the RBSTP for SFAS.
– Rob

QUESTION

So I live in the mountains and spend quite a bit of time outside climbing, hiking, and biking etc.
A lot of this happens on the weekends but of course I do squeeze in climbing and biking sessions during the week.
Any recommendations how to accommodate this extra activity in your regiments? I don’t want to overtrain but I also want to stay strong and enjoy my environment.
Thank you!

ANSWER

If you’re not training for a specific season, I’d recommend an Athlete’s Subscription to the website and following the Mountain Base programming or following the plans in the Greek Heroine Packet.
Weekend adventure? Your fitness training should enhance your weekend fun, not hurt it. This means taking at least Friday off and perhaps both Thursday and Friday.
When you return to training, start again where you left off.
Sometimes the programming in the plan scheduled for these days will somewhat match your outside stuff – usually on the endurance side. In this case, you can sub your weekend stuff for the end of week training.
For example, the programming calls for an 8 mile Friday run and you go backcountry skiing on the weekend. You can count the skiing for your run.
– Rob

QUESTION

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!

ANSWER

Start with the Military On-Ramp Training Plan: http://mtntactical.com/shop/on-ramp-training-plan/
– Rob

QUESTION

I’ve used Operator Ugly in the past as a fitness assessment and love that it’s far more challenging than an APFT. I’ve recently seen your relative strength, endurance, and work capacity assessments and want to start using them to drive my choice in programming – deciding whether I need to focus on strength vs. Work capacity etc. Ideally I’d like to give myself a week of assessments, and then complete programs for the next 12 weeks and then assess. If I wanted to take an APFT, Operator Ugly, Relative Strength, Work Capacity, and Endurance assessments all in one week how would you structure them? My concern is not performing well in one assessment because I’m smoked from the day before, but want to have an honest look at where I stand before deciding on my next program.
Thanks

ANSWER

1) Either do only Operator Ugly or skip it and do the other assessments.
2) If you do the other assessments, here’s the schedule I recommend:
Tue: Total Rest
Wed: APFT in the AM. MTI Tactical Athlete Work Capacity Assessment in the PM
Thurs: Total Rest
– Rob

QUESTION

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.

ANSWER

Weeks 1-7: Valor
Week 8: Total Rest
Use your event ruck load for all the rucking in both plans.
– Rob

QUESTION

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?

ANSWER

– Rob

QUESTION

I’m an Italian mountain guide and I’d like to buy your Greek Heroine pack but I just moved to a new city and I should look for a new gym. What kind of equipment should it have so that I can complete the training programme?
Thanks for your help!

ANSWER

These programs include focused climbing training so you’ll need access to a climbing or bouldering gym. They are designed to be completed in a bouldering/climbing gym with a general fitness training area.
– Rob

QUESTION

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

ANSWER

1) Range of movement …. you weren’t training to the full range of movement on the push ups and situps required by the testers, or you suffered performance stress.
– Rob

QUESTION

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?

ANSWER

Yoga won’t help. I’d recommend our Cooper Test Training Plan.
– Rob

QUESTION

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?

I was looking at the Monster Factory Strength or the 357 Strength plans. Are those good options?

Thanks a lot,

ANSWER

I’d recommend the plans in the Greek Heroine Packet, beginning with Helen.
– Rob

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