QUESTION
I’ve been going through you’re busy operator workout the last couple of weeks and I’ve been enjoying, but I was wondering what the weights for the exercises were based on and how to adjust it if needed?
ANSWER
1. My decade of experience programming for tactical athletes.
2. To start – do the prescribed load for women. If it’s too easy, split the difference between this load and the men’s load.
– Rob
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QUESTION
Hello Rob. I am following your diet plan of 6 days without carbs and 1 “cheat like a mother day”. It’s going great and I’ve dropped over 25 pounds in the past 4 months. Thanks for putting the nutrition videos out.
I have one question. You discuss long endurance events and the need to fuel with carbs during that event. What is your view on carbs during 1RM testing weeks? I test squat/bench/dead maxes every fourth week on mon/wed/fri first thing in the morning. I have cheat day usually on Saturday. Should lack of carbs through the week affect my maxes where I should be having carbs the night before or something on the way to the gym? I have hit new PRs on this diet but they are slow and small.
ANSWER
You don’t need to carb load for regular gym sessions. Some like not to train on an empty stomach – so a “clean” snack before training is okay. Sweet potato and almond butter would be a good choice.
If you’ve dropped 25# and kept your strength your relative strength has increased significantly. I am most interested in relative strength.
– Rob
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COMMENT
Just pouring water over these materials when tell you nothing other than the jackets do not have a seam leak. Wet out is the materials DWR coating ability, or inability, to bead water off the surface of the material hence not allowing the pores of the material to become plugged with water which results in the material being able to pass and transfer moisture, in gas form, through the material from the inside out. To test the wet out you will need to develop a way to measure the ability of warm moist air to travel through the material. This has been done with steam.
The DWR coating is designed to keep the outside of the jacket dry by causing moisture to bead up and simply roll off the jacket. While the waterproof breathable membrane sandwiched into the middle of the jacket ensures that the jacket will remain waterproof in all conditions, keeping the face fabric of the jacket dry is necessary for the breathability of a jacket to function. Essentially, manufacturers apply a DWR coating to the jacket to aid in breathability.
However, a DWR coating is simply that, a coating. When it wears off (which can happen in a surprisingly short amount of time if the jacket is used regularly), then the face fabric will “wet out” when exposed to water. Wetting out means that water droplets no longer bead up and roll off of the outside of the shell, they are instead absorbed into the face fabric, making the outside layer of your premium jacket, well, wet. (Don’t worry, when this happens, you still stay dry thanks to the waterproof membrane). Unfortunately, both for your comfort and your wallet, all DWR coatings eventually fail due to abrasion, dirt, body oils, and prolonged use. This inevitable failure (which could come in as little as a month of use) is the downfall of waterproof breathable technology. Waterproof shells are only breathable when their face fabric is dry. (Water vapor that passes from within the jacket through the membrane will condense into liquid form when it hits a wet face fabric.) What this means is that a waterproof breathable product will not breathe if the face fabric has wetted out. Thus, you must clean your hardshell jacket and restore its DWR coating regularly in order for it to breathe properly. It is worth pointing out that even if your DWR coating has worn off and the face fabric is wetting out, it will still be waterproof, because the waterproof membrane, the middle of the three layers in your jacket, will still provide a barrier and keep you dry but most wkly you’ll get damp from the sweat from the inside out.
RESPONSE
Thanks for the note. Your explanation agrees with my understanding.
See here for our breathability study of 4 jackets: http://mtntactical.com/research/study-results-gore-tex-worth-cost/
– Rob
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QUESTION
I am a highly experienced old fart (57) endurance athlete who just had back surgery and am looking for a program that rehabs my back and any other chronic deficiencies I may have and prepares me to hunt this fall, skimo this winter and more importantly to return to competition next year both on the Ultra running circuit and a an Ironman or two. Betsy Campbell referred me to you so she can vouch for my “outdoor” pursuits. Fortunately my work schedule will ease off a bit next year and I will be traveling 25% of the time instead of 75%.
I would love to have a chance to hobble in and have a discussion about what might be possible.
ANSWER
Understand I’m not a doctor and can’t give you medical advice. As well, you didn’t indicate any restrictions you’d received.
Couple options from our stuff:
If you’re given the green light, and can start to train, Core Strength, Bodyweight Only is a good place to start: http://mtntactical.com/shop/core-strength-bodyweight-only/
Follow it up with our Lower Back Fitness Training Plan: http://mtntactical.com/shop/lower-back-fitness-training-program/
– Rob
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QUESTION
I’m currently signed up for daily training sessions, things are going well. Got a question for you about the Artemis program.
Todays workout was 3500 feet of vertical gain with 25 pounds. My area of the world that is virtually impossible due to the terrain (Wisconsin). I realize I could climb stairs or something, but that would be a bit, well, boring. I’m all for doing what needs to be done, but the stairs I have access to that would be a bit much.
I was talkjng to a friend of mine the other day who went to the Himalaya last year. He climbed above 24,000 feet multiple times during the trip. My question turned to training as he is from Michigan and is also in a vertically challenging environment.
His preferred method was dragging an 18″ tire, such as one from a 3/4 ton, all over hill and dale. He’s climbed all over the world and this is the way he has trained for years. Is there a way I could work this in to the protocol when it calls for large amounts of vertical gain workouts? For instance, every foot a guy drags a tire equals a vertical foot gained or something like that?
Thanks for any input.
ANSWER
Couple things.
First – the mountain doesn’t care if you’re bored. As the guy who’s done more step ups than anyone, I don’t have a lot of sympathy for you.
I have no idea if dragging a tire will transfer to hiking uphill, under load. I do know that at some point, it will only make you better at dragging a tire.
But if you’re determined, I’d convert for time, not steps. 1 hour uphill climbing to 1 hour tire dragging, etc.
– Rob
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QUESTION
My name is Anna Robert and I am a 20 year old college student who, over the past few years has become more serious about pursuing my passion for the outdoors by becoming a guide or an outdoor educator. I understand fully that this requires an immense amount of physical ability and dedication. I am ready to commit myself to that process, but I do not exactly know where to start. Reading through your website, and many other climbing or mountaineering sites, I recognize that training for these sports is different than training for team sports, etc. I want to do this the right way- what do you suggest? I can tell you that, due to a few injuries, I am essentially in the “beginner phase”. I hike regularly and have access to a climbing gym, and was going to spend the next several weeks of my summer following a bodyweight training plan, climbing (both bouldering and toprope) and hiking to regain a good base level of strength, endurance, and lung capacity (as well as rebuild the muscles necessary to fix my injuries.) My next thought would be to purchase one of your company’s plans to follow.
Does this sound like a good progression for a very, very dedicated beginner? When I do reach a good base level, which plan do you suggest would be the best for me to start with? If you are at liberty to do so, would you give me any advice or alternatives to what I have laid out for you?
I would really appreciate anything you can do for me. I admire the way in which you approach training and look forward to hearing from you.
Thank you so much for your time,
ANSWER
I’d recommend starting our stuff with the Bodyweight Foundation Training Plan (http://mtntactical.com/shop/bodyweight-foundation-training-plan/). The plan includes running – sub biking or spinning for the same time.
Continue to boulder/climb 2x/week.
Email back at the end of the summer when you’re fit.
– Rob
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QUESTION
Rob, thanks for all the great plans; we’ve done numerous. Some of us are having a heated debate on the cheat day. Does a cheat day need to consist of one normal period of day (morning to night) or do you believe the same effect could be seen with a 24hr period cheat every weak. Example would be 2000 Friday to 2000 Saturday.
Thanks for the help,
ANSWER
Morning to night.
– Rob
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QUESTION
I recently ordered your “Ruck Based Selection Training Plan”, and have started working through it. I’ve gotten to an exercise listed as “Run 200m with Sandbag.” So my question is: How should I hold the sandbag? Cradled in my arms? Over one shoulder? Over both shoulders as if I was doing a back squat? Whichever way is easiest? Whichever way is hardest?
ANSWER
Which ever you like. Most lay it over one shoulder for 200m. I’ve got a guy here doing the plan and he puts it across both shoulders behind his neck.
– Rob
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QUESTION
I personal trainer I was talking to recommended your plans after hearing about my goals, and they look really great. However there are so many options I wanted to get a recommendation before buying one, if you can help me out with that. I’m in pretty good shape, and pretty active, but wanted to focus on strength and mobility to support my other activities. I like trail running, climbing, Krav Maga, and I’m a wildlife biologist so I like to be in good shape for hiking/carrying heavy equipment through the woods and stuff. So basically a navy seal (in my mind at least…)!
I have been slacking about weight lifting but I have experience with kettlebells, trx, and the starting strength program. I wanted a program that combines different modalities (barbell, body weight, kettlebells…) which most of yours look like they do a really good job at, with an emphasis on strength and durability. And I probably would only be doing it 2 to 3 days a week just because of time limits. Would the strength 357 program be a good one to start with? I think that looks like it fits my needs but I wanted to get your opinion in case I’m missing something.
Thanks for any advice you can give! The programs all look great!
ANSWER
357 Strength would be a great place to start our stuff. It’s main emphasis is strength, but it also includes hard, complementary work capacity efforts, core work, etc.
– Rob
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QUESTION
What would a good score be for SBGU? The 10 minute test with 80 pound bag for men and 60 for women?
I see you have 52/2 = 26 in the example for scoring. Would 52 reps be above average? Average?
ANSWER
60+ for good.
70+ for really good.
Most I’ve seen during Operator Ugly is 80. Most I’ve ever done during Operator Ugly is 74.
– Rob
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QUESTION
I’ve been following the Alpinist Fitness Assessment you recommended me a few weeks back and following your nutrition guidelines along with it. Workouts are great, and the diet is quite bearable. I’ve definitely leaned out like you said. Wanted to ask though whether any sort of alternative flour is allowed (e.g. coconut flour, almond flour, etc.)? Wasn’t sure if they were in bounds or not.
Thanks for any help. Hope all is well with you.
ANSWER
I’d refer paleo alternatives.
Almond and coconut flour are good alternatives.
– Rob