QUESTION
Hey Rob I’ll make this quick. I’ve followed your programming since you put it out for free. I’m 48yrs old former Force RECON Marine. I’m thinking of entering a 3 day race that covers 60mile ruck, 140m mtb, 30m canoe. I have a monthly membership with you, just trying to choose a plan that best suits the race. There is about 60k of vert, I believe. Also I can’t run due to achilles injury years ago, but I can ruck quickly with no/limited discomfort. I read your article about the Teton traverse. Thinking I may use that as a template, adding in mtb and road cycling and canoeing.
ANSWER
I don’t have an adventure race plan, Jeff. In terms of programming, my guess with your background is the rucking will be the most natural, and the cycling the least.
Monday: Rest
Tuesdays: Ruck 1/2 distance of Saturday’s Long Ruck
Wednesday: MTB – 2x the distance prescribed
Thurs: Paddle/Canoe – 60-120 minutes
Friday: Rest
Saturday: Ruck the Prescribed Distance
Sunday: Road Bike 2x the Saturday Ruck Distance
– Rob
QUESTION
Hey coach Im getting prepared to ship for OSUT in 6 weeks, I want to use your APFT program to prepare me however I understand that just doing the program may get me a great PT score but due to the lack of other work in it, wont prepare me completely for OSUT. Is there any strength weight training or extra work I could add to the program without going overboard and increasing my chances of injury? I was thinking of something like heavy deadlifts, pullups, and maybe squat work. Anyway I love your programs and cant wait to hear your opinion.
ANSWER
– Rob
QUESTION
I was looking into purchasing the alpine running training plan. My PT recommended it, and I was curious if all the plans had running worked into them. I am looking to hit a certain weekly mileage. I saw that the example had a few runs worked in them, but if I wanted to supplement the plan by doing “extra” runs, would this be recommended?
ANSWER
I’m not sure I’m following your question exactly.
The
Alpine Running Plan definitely has
running included but is designed around FKT and other type alpine events with lots of mileage and vertical gain and loss. It includes loaded uphill hiking, loaded
running, etc.
If you want to share with me more specifically what you’re looking for, I may be able to make a more specific recommendation.
– Rob
QUESTION
I recently Ruck’ed the Bataan Memorial Death March in White Sands, NM. I had a great time at the race, but since I’ve been back home, my old back has been giving me a lot of aches and pains. I plan on doing the “Low Back Training Plan V2” in the very near future in the hopes of rehabbing my lower back.
* My question is, of the Several Core/Abs plans that you offer, which one would you recommend that I do at the same time as the Lower Back training plan? I have the time to do both workouts and since the lower back and core work together, I was hoping for your recommendation on the best plan to complement the lower back workout.
ANSWER
Don’t double up. Complete the low back plan in isolation.
– Rob
QUESTION
I’ve followed your programming since 2008, moving between Operator sessions and special interest programs as the years have progressed. I’m 42, a Special Agent with the USSS, former tactical team member and father of 2 boys with full baseball schedules. I like routine and team atmospheres. I thrive on competition and the energy of high performers around me.
All this to say that I’m now not surrounded by high performers, super busy with admin (as that’s the stage of my career) and listless as far as workout routines are concerned. I’m developing more repetitive injuries (knee pain with squats and the obligatory L4/L5 back pain) and need some direction.
I’m in need of efficient strength programming and metcons with some long runs for enjoyment. I’m thinking SF45, but pride says maybe there’s something more to be had.
Any suggestions would be greatly appreciated and thank you for your thoughtful work over the years.
ANSWER
– Rob
QUESTION
I am considering signing up for your monthly plan in which I’d have access to all of the training programs and what not. I am looking to basically to build as much muscle and strength as I can while staying relatively lean. I want to build a very strong foundation in which I can slowly transition to competitive Crossfit training. I want to maintain good endurance for Bodyweight exercises but also do things to increase that capacity as well (muscle ups etc) what programs would you recommend me to follow that will best help me with this endeavor?
ANSWER
QUESTION
Big fan of your work at MTI, and currently studying to be a physical therapist. Just came across your Garbage Reps article and had a question for you. I’m curious about why you think high volume, low to moderate weighted squatting and lunging are the culprit for your knee issues?
Why those movements in particular, compared with any number of other movements you’ve done over the years?
ANSWER
The issue from a training perspective is transfer to activity outside the gym. Pure strength (heavy, low volume) has proven transfer in terms of performance and durability. Endurance (running, step ups) directly transfers for loaded and unloaded movement in the field.
High rep wall balls ……. my sense is that early on all these make you better at is high rep wall balls, while at the same time hammering your knees.
– Rob
QUESTION
Currently I am on the last week of the Military On Ramp program, which has been awesome, and I am looking for the next step. It looks like most of the packets have Humility next but I am concerned about jumping from 3 miles to 7 miles for the run. I have a history of IT band issued that I don’t want to flare up. What would you suggest?
ANSWER
Move to the Greek Hero plans, beginning with Hector.
– Rob
QUESTION
Do you have a recommendation for a basketball conditioning program?
ANSWER
Not specific to basketball from my stuff. In general, strength and shuttle-based work capacity is where I’d start here in the offseason. This would be Rat 6 Strength from our stuff.
– Rob
QUESTION
I have been having trouble deciding which plans to do. I was curious if you think the virtue series packet would be my best bet. I am a pretty good runner, but my real issues come in the realm of being a pretty classic hard gainer. I am an Army Officer so I have just been functioning under the assumption that I would be better off focusing on the Virtue series packet rather than moving toward the non-military plans.
ANSWER
– Rob
QUESTION
Do you have a program recommendation for post-pregnancy?
ANSWER
– Rob
QUESTION
Thanks for your time and intel here. Searched your past Q&As to answer this, but conclusion was to ask directly.
And you may find reading a bit between the lines below is helpful.
I work internationally as a civilian (i.e. GCC, LatAm, Europe). And 5 years from now, I’d like to be competitive for a return to USG-status, but as forward-operating, field-based civilian work as I can qualify for. The intellectual, experiential, and other assets are covered; rather, I lack a mentor for the physical part. I’ll be 40 years old by then, so my physicality has to be an equitable asset.
I’m not aware of a set of sport specific standards for this side of OCONUS USG work (are you all?). Unlike FBI/LE or Military, it feels way more defense-based, oscillating between fly-under-the-radar and ah-fuck-body-don’t-fail-me-now. I’ve read through a lot of FBI/LE or Military programs ready to dive in, but can’t shake the feeling they’re training for another world entirely. I haven’t found anyone really writes programming for civilians operating overseas, nor ID’d the sport-specific goals essential to optimal performance in that field. Fitting in overseas is also a factor, so at 5’10”, I cannot worsen things by being, as you say: “built like a fire hydrant.” For context, I’m a female so not really feasible to be a hydrant, but the tatas underscore a more unique reality that physicality for me in this work is both performance and aesthetics.
I’m fit but not an athlete. I train 6x a week, mainly solo, garage or hotel gyms + 1-2x a week combatives training, mostly jiu jitsu and krav. Jits put me in knee surgery a year ago, so strength and endurance losses have humbled me to the point of wanting my training to be from a ground zero perspective. I’m running your Fat Loss program right now to get to a lightest fighting weight – onto which the performance work can be layered. So, if I may, ideally you could consider this question assuming I’m a poor performer across the board? (e.g. sprint endurance, relative strength, etc). I’d like to build my house from the foundation up.
Any mentorship or guidance hugely welcome! Or even just a few successive training programs as a foundation-building progression? I realize 5 years is a ways out, but the long game matters.
Appreciate your time. Willing to crash your gym should you ever have the inclination to experiment 1:1 (unabashed self-invite). Have a great week.
Thanks for all you do for our communities,
ANSWER
After the Fat Loss plan I’d recommend you drop into the plans/order in the
Spirit’s Packet for LE – beginning with
Whiskey. These plans concurrently train strength, upper body hypertrophy, chassis integrity, and work capacity with a sprint repeat emphasis. My sense is these are the fitness attributes you’ll use now.
– Rob
QUESTION
In week 4 of smokejumper training in Missoula, I definitely feel the selection program helped me prepare for the physical portion of the course.
But now the intensity has definitely dropped and looking for a more in season fire maintenance, what would you recommend ??
ANSWER
Wildland firefighters have same fitness demands as military SOF and infantry under our programming approach. I’d recommend the plans/order in the Greek Hero Packet, beginning with
Hector.
– Rob
QUESTION
I am currently working through the USAF Past workout and had a question. Don’t know if it has changed recently but the new requirements are pull ups, push ups, sit ups, 3 mile run, 2x 25m underwater, 1500m swim. The Past workout plan bases the workouts from a 1.5 mile run and 500m swim. What is the best way to tailor/change the workouts?
ANSWER
– Rob
QUESTION
A question regarding the Chassis Integrity program. How often (i.e.g, how many times a year) would you recommend running the full 6-week Chassis Integrity block? Interested in just maintaining the benefits from doing the program throughout the year. Would once every 6 months or so be sufficient?
ANSWER
I’d spread it out and do 2 sessions, 2x/week, all the time. This is the minimum we do.
– Rob
QUESTION
Im looking to improve my overall military fitness and be more functional and well rounded. Is there any plans for that? Im not looking for specific cft or pft based plan. Im currently with the marines and im not as fit as I would like to be. Im still running first class pft and cfts but would like to get better in both but trying to be more functional instead of just lifting heavy.
ANSWER
I’d recommend the plans and order in the
Greek Hero Packet – these are designed as day-to-day programming for full time Military Infantry and SOF. Start with
Hector.
– Rob
QUESTION
I’ve looked through most of your plans and can’t seem to find one that fits quite what I’m looking for. I primarily run trail races ranging in distance from 5k to 50k. I’ve done both the big mountain training plan and the ultra preseason training plan. I’m looking for something in the middle of the two plans. I was thinking Helen and extending the run segments or a plan from the virtue series and also extending the runs. Or maybe there’s a strength plan I could do concurrently with the ultra preaseason plan. Thanks for your input.
ANSWER
Nothing perfect for you – you’re essentially asking for an In
-Season trail run racing plan – but from what I do have I’d recommend the
Alpine Running Training Plan. This plan covers the distance and strength work.
You’ll want to complete the prescribed vertical gain and running work unloaded – not loaded as completed in the plan.
– Rob
QUESTION
I am currently working through the Low Back Training Program. I hurt my back in Afghanistan in 2010 and since then it has been a roller coaster of exercise and injury, exercise and injury. I am on week 5 of this program and that is the longest streak I have been able to accomplish in years without injuring myself. Once I finish this program I’d like to continue the success. Every other time I have attempted to get in shape I’ve injured my back. What plan would you recommend I do next? I am an ICU Registered Nurse on the civilian side.Not a tactical athlete right now but I want to get back to that level.
ANSWER
Next I’d recommend the plans/order in the
Spirit’s Packet for LE, starting with
Whiskey. Be smart and cautious.
– Rob
QUESTION
I use your USMC PFT and CFT programs to great effect before each event. However, I am really struggling most of the year to have a focus for my training program. Seeing as I am expected to perform on both those events once a year, I would like to use a routine that keeps me at a solid baseline year round before beginning those specific programs. I love your programs, but I am no where close to being able to do full operator sessions. Do you have any suggestions on which programs to use in between training for the CFT/PFT? I welcome any suggestions/advice.
ANSWER
The plans in our
Greek Hero series are designed as day-to-day programming for Military Infantry and SOF. These are what I recommend.
– Rob
Next I’d recommend the plans/order in the
Spirit’s Packet for LE, starting with
Whiskey. Be smart and cautious.
– Rob
QUESTION
Just to give you a bit of a history. I’ve spent the last 13 years as an armoured reconnaissance soldier in the Canadian Armed Forces. I’ve been in decent shape for most of those 13 years especially when instructing on leadership courses which put the candidates through a lot of PT, and therefore the instructors as well.
I’m used to long slow distance work in terms of running and cycling.I recently transferred to the air force to be a pilot and have spent the last year in a classroom at university working towards getting my bachelor’s degree
I had once contemplated going the JTF2 route but was not mature enough at the time. Now in my early 30’s, I have the maturity and the time to work towards possibly putting my name in for selection in a couple of years.
What would you recommend as a good base building plan towards a future possible selection in 2 to 3 years? Being paid to go to school I have a LOT of time and access to a decent gym and pool.
I don’t currently have a coherent training plan. I vest (30#) run 2-3 times a week (6.5km in 45 minutes), swim twice a week (800m), and do a basic 5×5 barbell workout 3 times a week (bench 150#, push press 75#, squat 185#, row 125#, deadlift 200#). I weigh around 165# but haven’t measured my % body fat.
ANSWER
I’d recommend you start our stuff with the
Virtue Packet of training plans.
– Rob
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