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Looking for some suggestions on training plans. Base fitness would be the main goal with prioritization later for any key events, seasonal mix to more strength in the winter and endurance in the summer. Really a focus on all around strength/work capacity/endurance; want to be able to have recreational competence in several things and 6-8 weeks out train for a specific event.
My Stats:
· 33 yr old
· 175 lb
· 5’8”
· Max Bench/Squat/Deadlift/Pull-up: 190-200; ~225; ~250; 10-15
· 6mi pace 8-9min mile
· Probably 10-15lb heavy
Sports:
· Last triathlon 2 years ago
· Long distance endurance biking: Typical 60-80mi on Sat most weekends
· Mountain Biking – more infrequent
· Running – half marathons, etc.
· Snowboarding
· Spent Nov, Dec, Jan lifting heavy – put on some weight
· Regular training includes 1 day starting strength type lifting (squat, press, deadlift), other days endurance and functional exercise.
Background: So it is a hodge-podge of stuff. Triathlon training was the main focus for about 4 years, I dropped from 175lbs to 150-155lb. Cycling was always my dominant sport; strength training was neglected during this time. Last two years have been a mix of running, cycling and strength – I’d create programs but have trouble completing or would change program. Most recently I was training for a half marathon trail run with my wife – however training was de-railed by a bike crash (mostly roadrash and a bad hip contusion, pretty much healed now).
Goal: Increase functional strength while increasing endurance and speed. Want to increase overall capacity for running, biking and hiking. Since I prefer doing a number of sports would like to establish a solid base and do periodization heading into any event (1-2 mnt biking events/maybe xterra and 1-2 longer alpine climbs). Also, would like to start doing Judo again which I did in high school and early college. Have contemplated working on rock-climbing as well.
Appreciate the help!
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I just got my ship date, then will go through OSUT, Airborne, and then RASP. What plans should I use before going and while I’m in? While I’m in I was thinking RASP plan with plyometrics before airborne school.
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I’m trying out for Swedish SF next spring. An army buddy
pointed me your way after having tried a couple of your programs and
being very satisfied. Your training plans/packets seem very mission
specific (which is good) but I’m wondering which program you would
recommend for me. Swedish SF selection is a lot of marching / land nav
with a ruck coupled with solo and team events. Endurance, core and grip
strength apparently play a big role (I guess Swedish SF selection
probably resembles a lot of western selection programs). What selection
packet from MTN should I go for? SFAS? SFOD-D? Looking for some advice.
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One of my friends used the DEVGRU Selection Training Program and they said there were two other programs you are supposed to complete before starting that one. Can you tell me which programs those are?
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I’m wondering if you guys plan to experiment on a program involving isometrics. Whether as a way to deload, recover from injuries, or as a way to boost strength and speed.
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I am looking into your GoRuck Challenge, Heavy, and Selection Programs.
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Does the Ultimate Work Capacity I training plan have the entire Chassis Integrity Workout training plan built into it or does it only include partial additions of the training plan?
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I’ve been looking into your videos an browsed your website. Currently active duty army, planning on going to SFAS. I see you have a packet designed specifically for that. I already have a your older version of the ruck based selection plan from 2009 I believe, but I see that you steadily improve the programs, also states in that program that if you haven’t completed previous programs similar that it’s recommended to do so. That being said I haven’t tried these types of workouts at all. I’m used to the basic lifting style. I’m very interested but also tight on money, Id love to hear from you an your recommendations on where to start instead of going in blind eyed. Thank you
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I was recently selected at SFAS. My fitness level is not what it was prior to selection due to weight loss and back-breaking events towards the end of the course. I have 19 weeks until I head out to the Q Course and was wondering which program might be best to start with given my weakened state. With my time frame, I’ll hopefully be able to do three programs from MTI. I planned on the Q Course Selection program being the last one I do.
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Do you guys have any push-up plans? I’m good in all other cal aspects I just feel like I’ve hit my plateau.
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We don’t have a push-up only plan. The APFT Training Plan includes push ups and sit ups.
– Rob
QUESTION
I had some questions on training. Primarily without a gym. But I have some concerns with background and current strength levels. I would like to talk sometime if possible.
Thanks
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A few concerns would be for something bodyweight, my goal would be to get out of a gym completely, but I do not have a tower or anything for pull ups/dips.
Also, will more bodyweight type training turn more into cardio/endurance only? Is there any way to replicate a more traditional lifting type training or get some of the same results, some strength, some size etc.?
I was looking at some of your assessments for strength etc. I would say I am not balanced with pullups anyway.
I do not do them anymore, but my squat and front squat and deadlift would be very high. Last time I did them, squats were around 450 for 5 as just part of a workout, deadlifts were 500 for 5 as part of a workout. Front squats or zercher squats were always done after squats or something else and for a little higher reps so I never got much above 315. I never really did cleans, but I have done a much more controlled version to move bars around with 225. Pull-ups – I was never that great at pull ups, at this point, I do not know how many I could do, less than 10. I used to do say 3-4 sets of 10-15 years ago at my best. Bench, I shy away from, my shoulders have never liked it, but I do incline, and not sure on max, but a set in a workout would be say 235 for 5. As another example bent rows around 275 for 5 or so in a workout.
My main worry is that I do not want to do the heavy compounds like that as much. I just don’t feel it is necessary, but, I wonder if bodyweight is really going to do that much for me. My goals would be to gain some lean size, more endurance, and better general fitness. I did partially tear my gastroc in December, and re-injured it so I didn’t do much for 2 months. So I did put on some weight.
I weigh probably 235 right now. I would like to be more like 220. Or lower, but at least 220.
In short, I am looking at different styles of training, the gym gets stale. But, it seems like I may need at least a tower for certain movements.
I am not training for anything in particular. I did find out about you through a backcountry article regarding eccentric movements. I have done some leg blasters. They feel much more like cardio to me, but where I do start to feel it more is the jumping lunges. I thought this would be helpful for snowboarding, I carve and ride more bx orientated style. As far as sport specific, that is about the only thing I do. I hike when possible, but no climbing or any type of endurance races. I hunt, so at times, I can be carrying a bit of weight, but usually moving pretty slow.
Do you have any thoughts or comments?
FOLLOW UP ANSWER
You can’t get as strong doing bodyweight movements as you can lifting freeweight. Some athletes will see significant hypertrophy doing bodyweight, some not. It is somewhat dependent upon your body type.
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After listening to you on the hunt backcountry podcast and looking through your website I am very interested in a training package to help me get in shape for hunting season. I intended to purchase your backcountry hunting plan but after hearing more about it I couldn’t handle it at this point and feel like I need to start from scratch as I have become out of shape.
Just a little bit of background on myself, I have always been an avid hunter and used hiking and hunting to keep me in shape until now. I was in decent shape last summer and ran a couple 5k’s until I tore up the ligaments in my ankle the night before the bow hunt started and was unable to do much hunting at all because of it. We also had a new baby the first week of October and started building a new house so needless to say I didn’t get out much. Between working on the house, eating poorly, drinking to much and not exercising at all for last 6 months it time to make a change. I don’t have a real strenuous backpack hunt scheduled this year just lots of day and overnight hunts. So I would like to start some type of program now to help me get into good enough shape to hunt hard this year and not burn out after five miles like in years past. Then next year start the hunt backcountry hunting plan to further improve.
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Heard about you guys and your LE training plans from a friend so I was wondering how your programs work. If you purchase the program does it just provide workouts? And also do I need to have crazy equipment to complete these workouts? Thanks
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My biggest goal for my fitness right now is to become physically prepared for all situations, I.e., not having to worry about running, rucking, fighting, lifting, swimming, etc., and just be able to complete any challenge presented without feeling like I need to reevaluate my training.
Right now I’m working on completing Valor. Is there a program I should “graduate” to once I’m done?
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